Seven Things to Do Between Sets at the Gym

Rest is a crucial part of strength training. Depending on the exercise and your goals, you may find yourself resting anywhere from 30 seconds to five minutes. But what should you do during that time? Here are seven productive and effective ways to use your rest periods.

Literally Do Nothing

As awkward as it may feel, simply resting is often the best option. Your body needs recovery time, so avoid stretching, working another muscle, or doing anything strenuous.

Some gyms provide seating for lifters who need longer breaks, particularly in powerlifting and weightlifting gyms. If no designated seating is available, you can always rest on a plyo box or another stable surface.

Do Small Gym Chores

Use your rest periods for quick, productive tasks, such as:

• Adjusting the weights for your next set
• Logging your last set in a notebook or fitness app
• Watching a video of your last lift for self-feedback
• Trimming your workout video to remove unnecessary footage
• Staying hydrated and having a quick snack
• Cleaning up after yourself by racking weights or wiping down equipment

Start Warming Up for Your Next Exercise

If you have another exercise coming up, use your rest time to prepare. This could include:

• Grabbing necessary equipment
• Changing shoes (if needed for the next lift)
• Doing mobility work relevant to the next movement

For example, if you’re transitioning from squats to overhead presses, start warming up your shoulders. If you’re moving from pressing to squats, consider ankle mobility exercises.

Walk or Move Around

If you’re lifting heavy, pacing can help keep you mentally focused. Competitive lifters often have a designated walking path between attempts.

For those with more energy, a casual dance or movement between sets can keep the mood light and maintain an active mindset. Just be sure not to wander too far from your equipment.

Use Your Phone (Wisely)

It’s okay to scroll your phone between sets, but be mindful:

• Use it to check your form videos, track progress, or manage your playlist
• Avoid distractions that extend your rest period unnecessarily
• Set a timer if needed to stay on track
• If using equipment, be polite and let others work in if they ask

A good tip: Avoid stress-inducing content like work emails or online debates. Instead, read an ebook, listen to music, or engage in something lighthearted.

Superset (When Appropriate)

Supersets involve alternating between two exercises during rest periods. While this can be time-efficient, it’s not always the best approach.

Avoid supersets for heavy lifts that require full energy, like squats or deadlifts. Instead, pair smaller, less demanding exercises—such as bicep curls with tricep extensions or pull-ups with dips—where minor fatigue won’t impact performance significantly.

To execute a superset:

1. Do a set of the first exercise.
2. Immediately do a set of the second exercise.
3. Rest briefly (if needed) before repeating the cycle.

Practice Breathing and Mindfulness

Taking a moment to focus on your breathing and practice mindfulness can enhance your workout. Controlled breathing techniques can help regulate your heart rate, improve oxygen flow, and mentally prepare you for the next set. Try:

• Box breathing (inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds, and repeat)
• Diaphragmatic breathing (deep belly breaths to maximize oxygen intake)
• Mental visualization (picture yourself successfully completing the next lift with perfect form)

Practicing mindfulness during rest periods can improve focus, reduce stress, and optimize performance. 

FAQ: Your Rest Period Questions, Answered

Q: How long should I rest between sets?
A: It depends on your goal. For maximal strength and power (1-5 reps), rest 3-5 minutes. For hypertrophy (8-12 reps), rest 60-90 seconds. For muscular endurance (15+ reps), rest 30-60 seconds. These times allow for adequate phosphocreatine system recovery or metabolic clearance.

Q: Is it bad to use my phone between sets?
A: Not inherently, but it can lead to unintentionally extended rest periods, disrupting your workout’s metabolic or strength stimulus. If you use your phone, set a timer, and use it for workout-related tasks like logging sets or reviewing form videos, not for scrolling social media.

Q: Can I stretch during my rest periods?
A: Static stretching between sets is not recommended, as it can temporarily reduce muscle force production and impair performance on subsequent heavy sets. Use rest for recovery or dynamic preparation. Save static stretching for your post-workout cooldown.

Q: What is the best thing to do between heavy sets like squats or deadlifts?
A: The best practice is passive rest: sit or stand calmly, focus on controlled breathing to regulate your heart rate, and mentally prepare for the next lift. Avoid any activity that raises your heart rate or distracts from the task. Let your nervous system recover.

Q: When is it appropriate to superset exercises?
A: Superset non-competing exercises that don’t interfere with each other’s performance, especially in hypertrophy-focused workouts. For example, pair a push (e.g., shoulder press) with a pull (e.g., lat pulldown), or two smaller muscle group exercises (biceps and triceps). Never superset two heavy, compound lifts (like squats and bench press) as this will drastically reduce your performance on the second exercise.

Final Thoughts

The time between sets is valuable, and how you use it depends on your goals. Whether you rest completely, stay productive with gym-related tasks, or add some movement, make sure your break supports your overall performance.

Choose the strategy that works best for you, and optimize your workout experience.

This article is based on research and general nutritional guidelines. It is not a substitute for medical advice. Always consult a healthcare provider for personalized dietary recommendations.