Gym Timer: Rest Timer Between Sets, Tabata and EMOM
Free gym timer with rest presets from 30 to 180 seconds, a Tabata mode (20 s on, 10 s off, 8 rounds) and EMOM, with beeps. Plus how long to rest for your goal.
Short answer
For heavy sets of big lifts like squats, bench presses and deadlifts, rest about 3 minutes, and up to 5 for your heaviest sets. For moderate sets of 6 to 12 reps, 1 to 2 minutes is the classic advice, although longer rests may work better for experienced lifters. Example: 4 sets of squats with 3 minutes between them take about 11 to 12 minutes, counting about 40 seconds per set.
The three modes
- Rest timer. Presets of 30, 60, 90, 120 and 180 seconds, or any custom time. Start it when you rack the bar and it beeps when the rest is over.
- Tabata. 20 seconds of work and 10 seconds of rest, 8 rounds, for 4 minutes in total. You can change the times and the number of rounds.
- EMOM (every minute on the minute). It beeps at the start of every minute for as many minutes as you set. You do your reps, rest for whatever is left of the minute and go again on the next beep.
The beeps come from your browser, so keep the tab open and the volume up. On some phones, silent mode also mutes sound from web pages.
How long to rest between sets
Goal | Typical reps | Rest | Preset |
|---|---|---|---|
Maximal strength | 1 to 6 | 3 to 5 min | 180 s or custom |
Muscle growth | 6 to 12 | 1 to 2 min, or longer on big lifts | 90 to 180 s |
Conditioning | intervals | set by the protocol | Tabata or EMOM |
The rest times in the first two rows come from the American College of Sports Medicine's position stand on resistance training (ACSM, 2009). Newer research adds some nuance to the muscle-growth row:
- In a study with 21 trained men doing 3 sets of 8 to 12 reps of 7 exercises, the group that rested 3 minutes gained more squat and bench press strength and more thigh muscle thickness after 8 weeks than the group that rested 1 minute (Schoenfeld et al., 2016).
- A systematic review of six studies concluded that both short (60 seconds or less) and long rests can build muscle, with a possible advantage for longer rests in trained people. The authors added that more research is needed (Grgic et al., 2017).
In practice, rest long enough that you can hit your target reps on the next set. Short rests save time on small exercises like curls and lateral raises; on squats, presses and rows, a minute is often too little to keep the weight and reps up.
About Tabata
The original protocol comes from a 1996 study: 7 to 8 rounds of 20 seconds on a cycle ergometer at about 170% of VO2max, with 10 seconds of rest, 5 days a week for 6 weeks. Anaerobic capacity went up by 28% and VO2max by 7 ml/kg/min (Tabata et al., 1996). That intensity is far above what most gym "Tabata" circuits reach, so a burpee or kettlebell Tabata uses the same timing but is a different workout. Both can be useful; just don't expect the study's results from an easier version.
Tips
- Start the rest timer as soon as you finish the set, not when you sit down.
- For EMOM, pick a number of reps you can finish in about 30 to 40 seconds, so you still get some rest each minute.
- If you log your sets, note the rest time too. It makes sessions easier to compare from week to week.
Frequently asked questions
How long should I rest between sets?
About 3 to 5 minutes for heavy strength sets and 1 to 2 minutes for moderate sets of 6 to 12 reps, according to ACSM guidelines. On big lifts, 2 to 3 minutes often helps you keep your reps up.
Is 60 seconds rest enough to build muscle?
It can work, but in a study of trained men, 3-minute rests led to more strength and thigh muscle growth than 1-minute rests. Short rests suit small exercises better than squats or presses.
What is a Tabata workout?
Eight rounds of 20 seconds of very hard work and 10 seconds of rest, 4 minutes in total. The original study used a bike at about 170% of VO2max.
What does EMOM mean?
Every minute on the minute. You start a set at the top of each minute, do your reps and rest for the rest of that minute. The timer beeps each time a new minute starts.
Why can't I hear the timer on my phone?
The beeps play through your browser. Keep the tab open, turn the volume up and check that silent mode is off, since some phones mute web page sounds in silent mode.
This is general information, not medical advice. Talk to a professional about your own situation.