Rest isn’t “downtime”—it’s part of the workout! How long you rest depends on your goals, the type of workout, and what feels right for your body.
Here are some general guidelines to help you optimize your workouts:
1. Between Rounds in a Circuit
Take a short reset of ~30 seconds between rounds within a circuit. Catch your breath, reset, and get ready for the next round!
2. Between Full Blocks
After finishing all exercises in a block, give yourself ~60 seconds to recover and get set for the next block. Use this time to grab water, shake it out, and refocus.
3. Heavy Lifting or Strength-Specific Sets
If you’re pushing heavier weights or really focusing on strength, aim for ~60 seconds between rounds and up to ~90 seconds between blocks. This helps your muscles and nervous system fully recover so you can perform at your best.
4. Goal-Specific Rest Guidelines (Science Backed)
If you want to be even more intentional, here’s how rest affects different goals:
Endurance: ~30 seconds between sets
Hypertrophy (muscle growth): ~60–90 seconds
Strength & Power: 2 minutes minimum, with research showing added benefit up to 5 minutes
5. Listen to Your Body
That said — your schedule, energy, and workout flow all play a role. You’ll see improvements across endurance, strength, and muscle growth no matter what, so don’t stress if you can’t hit “perfect” rest times. Take the time your body (and your calendar) allows. The key is to stay consistent and move with intention.
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we’re dedicated to making sure you have the best experience possible!