How do I use the rest timer on my phone?

StrongLifts has a rest timer. It starts automatically when you log a set. When your rest is done, you get an alert.

The rest time changes with your last set. After a successful set, you rest 3min. After a failed set, you rest 5min. A longer rest gives your body more time to recover, so you are less likely to fail the next set.

Turn on the rest timer

1. Open StrongLifts and tap the "Settings" tab.
2. Under "Preferences", tap "Rest Timer".
3. Turn on "Rest Timer".

The rest timer starts automatically when you log a set. It shows on the workout screen and counts up from 0:00. When your rest is done, the alert "Rest done" rings one time.

When you get a rest

You get a rest after each work set and after your last warmup set. You get no rest between warmup sets. They are light, so you do not need a rest. This keeps your workout short.

You get no rest after the last set of an exercise. You put the equipment away, and the next exercise starts light.

Change the rest times

Each exercise has its own rest times.

1. Open StrongLifts and tap the "Settings" tab.
2. Under "Preferences", tap "Rest Timer".
3. Under "Rest Times", tap an exercise.
4. Tap "After successful set" and select a time. This is the rest after a successful set. The default is 3min.
5. Tap "After failed set" and select a time. This is the rest after a failed set. The default is 5min.

To use the same rest times for all your exercises, tap "Apply to All Exercises".

How long should I rest between sets?

Rest as long as you need to complete your next set.

• If you can complete the next set with 1min30 rest, rest 1min30.
• If you fail with 1min30 rest but complete the set with 3min rest, rest 3min.

During your first weeks of StrongLifts 5×5, you can complete most work sets with 1min30 rest. When the weights get heavy, you need 3min rest for your hardest sets.

Get a reminder before your rest is done

You can select more than one time for each rest. For example, select 1min30 and 3min under "After successful set".

1. Open StrongLifts and tap the "Settings" tab.
2. Under "Preferences", tap "Rest Timer".
3. Under "Rest Times", tap an exercise.
4. Tap "After successful set" and select 1min30 and 3min.

The rest timer shows 3min. At 1min30, you get the reminder "1min30 since your last set. Get ready. Next set at 3min." At 3min, you get the alert "Rest done".

If you get no rest alert on iPhone

When your rest is done, a banner shows at the top of the screen, also when StrongLifts is open. If iOS hides the banner, you get no sound and nothing on the screen.

1. Turn off your Focus

A Focus, such as Do Not Disturb, Sleep or Fitness, hides the rest alert. A Focus can be on when you do not know it.

1. Look for the Focus icon at the top of the screen, or open Control Center.
2. If a Focus is on, tap it to turn it off.

To keep your Focus on during your workout, allow StrongLifts in it:

1. Open the Settings app on your iPhone and tap "Focus".
2. Tap your Focus.
3. Under "Allowed Notifications", tap "Apps", then add StrongLifts.

To turn on a Focus automatically when your workout starts, read How do I turn on a Focus automatically when I start a StrongLifts workout?

2. Allow StrongLifts notifications

1. Open the Settings app on your iPhone and tap "Notifications".
2. Tap "StrongLifts".
3. Turn on "Allow Notifications".
4. Under "Alerts", turn on "Lock Screen", "Notification Center" and "Banners".
5. Turn on "Time Sensitive Notifications".
6. Make sure that "Scheduled Summary" is off.

3. Turn on the sound

1. Open StrongLifts, tap the "Settings" tab, then under "Preferences" tap "Rest Timer". Turn on "Sound".
2. Turn off Silent Mode. You do not hear the alert in Silent Mode. This is on purpose.
3. Turn the volume of your iPhone up. Use the volume buttons on the side of your iPhone, or open the Settings app and tap "Sounds & Haptics".

If your workout runs on your Apple Watch, your iPhone makes no sound. Your Watch vibrates. See the article: How does the rest timer work on my Apple Watch?

Silence the rest alert on iPhone

1. Open StrongLifts and tap the "Settings" tab.
2. Under "Preferences", tap "Rest Timer".
3. Turn off "Sound".

The rest timer still shows on the workout screen. You can also put your iPhone in Silent Mode.

"Sound" does not stop the vibration on your Apple Watch. If your workout runs on your Watch, your Watch still vibrates at each rest time.

If you do not hear the rest alert with Bluetooth speakers

Set the device type of your speakers to "Car Stereo".

1. Open the Settings app on your iPhone and tap "Bluetooth".
2. Tap the info button next to your speakers.
3. Tap "Device Type" and select "Car Stereo".

Now the alert plays through your speakers. Your music gets quieter during the alert, then it continues.

To make the alert loud, open the Settings app, tap "Sounds & Haptics", and drag the "Ringtone and Alerts" slider all the way up.