The ideal rest time between sets depends on fitness goals:

• For beginners: Rest 1-2 minutes to allow form maintenance and recover from fatigue.
• For muscle growth (hypertrophy): Rest 30-90 seconds to promote metabolic stress without full recovery.
• For muscular endurance: Rest 30-60 seconds to challenge recovery under fatigue.
• For strength and power: Rest 2-5 minutes to fully replenish energy stores and maximize output.

Compound heavy lifts may require longer rest (2-3 minutes or more), whereas isolation exercises often need shorter rest (around 1-2 minutes).