How to Use The Rest Timer


Stronglifts has a built-in rest timer that will notify you when it's time to do your next set.

The timer is dynamic. It will suggest shorter rest times if you completed your last set. If you fail, it will suggest longer rest times. This gives your energy stores more time to recover. It makes it less likely that you fail on the next set again.

You can enable the timer like this:

  1. Open Stronglifts
  2. Go to Settings > Timer
  3. Enable the timer

The timer will automatically start when you log a set. The timer will show at the bottom of the workout screen. When it's time to do your next set, you will receive a notification.

Frequently Asked Questions

How long should I rest between sets?

As long as you need to complete your next set.

  • If you can complete the next set with only 1m30 rest, then rest 1m30
  • If you need 3min to complete your next but would fail with 1m30, then rest 3min

Resting between sets gives your ATP-CP energy stores more time to recover between sets. Your energy stores are ~85% refilled after 1m30 rest, ~90% after 3min, and 95% after 5min. Most warmup sets can be completed with little to no rest because they're lighter and easier. During the first weeks of Stronglifts 5x5, most work sets can be completed with 1m30 rest. But as you get stronger, and lift more challenging weights, you will need to rest 3min to complete your hardest sets.

What is "Timer Success" and "Timer Failure"?

You can set shorter rest times for completed sets, and longer ones for failed sets.

  • Timer Success: 3min by default. If you completed your last set, you will get 3min rest next.
  • Timer Failure: 5min by default. If you failed your last set, you will get 5min rest next. This gives your energy stores more time to fully recover. It makes it less likely to fail again on the next set.

How do I set different rest timers per exercise?

  1. Open Stronglifts
  2. Go to Settings > Timer
  3. Enable "Individual Timers"

Compound exercises like Squats usually need longer rest times than isolation exercises like curls. You could set 3min rest for Squats but only 1m30 for curls. This keeps your workout short.

How to change the warmup timer?

There is no rest time between the warm up sets because the weights are light. They can be completed without resting in between. This keeps your workout short.

The last warmup timer rings at 3min by default. You can change this by changing the timer success rest period in StrongLifts > settings > timer > success timer. But you shouldn't need more than 3min rest for the last warmup sets.

Why can you select multiple times for each rest timer?

You can set multiple timers for completed and failed sets. Some Stronglifters use this to get a reminder that they are half-way through their rest time and should start to prepare for the next set.

Here's how it works:

  1. Open Stronglifts
  2. Go to Settings > Timer
  3. Tap on "Timer Success"
  4. Set this to 1m30 and 3min

When you log a set, the timer will show 3min rest. However you will get a notification both at 1m30 and 3min. The notification at 1m30 is a reminder that you're halfway through your set.

How to get timer notification on iPhone when using Focus Mode?

Focus mode on iOS is a feature to reduce distractions. You can filter notifications based on your activity or location. You can for example only receive timer notifications when you do Stronglifts workouts in the gym. Here's how to set this up:

  1. Go to iPhone > Settings > Focus
  2. Tap the + button in the top right corner to add a new focus.
  3. Select "Fitness" in the list, then tap "customize focus".
  4. Under Allow Notfications, tap "Apps".
  5. Enable "allow notifications from" then tap + to add apps
  6. Select "Stronglifts" 

Now everytime you enable the Focus mode "Fitness", you will receive the timer notifications of Stronglifts.

Troubleshooting Common Timer Issues

The Stronglifts timer is a heavily used feature that Stronglifters rely on for their training. We take great care in making sure that it works. 99% of the time when someone reports an issue with the timer it is due to their device settings. Here are some common issues...

I don't receive rest timer notifications on iPhone

Please check that you've granted Stronglifts permission to send you notifications. If you don't grant us permission, then we can't send you notifications.

  1. Go to iPhone > settings > notifications > StrongLifts.
  2. Enable "allow notifications".
  3. Enable "banner alerts" to get notification when your phone is locked.
  4. Enable "sound" notifications to hear the timer ring.

If you can't find Stronglifts in iPhone > Settings > Notifications, then log a new workout first. Tap the first set circle and you'll get the notification permission prompt for Stronglifts. Tap "allow".

If none of this works, please delete and reinstall the app. Start a workout, log a set, you will get the timer permission, allow it. Everything will work after this.

I don't hear the timer ring on iPhone

First make sure that you've granted Stronglifts permission to send notification. See the steps above. If Stronglifts has all the permissions...

  1. Put your phone in ring mode. You won't hear the timer if your phone is in silent mode.
  2. Turn the volume of your phone all the way up. You won't hear the timer if the volume is low.

How to control the timer volume on iPhone?

Use the volume buttons on the side of your phone.

Alternatively, go to iPhone > Settings > Sounds & Haptics > Ringer and Alerts.

How do I silence the timer on iPhone?

Disable notification.

  1. Open Stronglifts
  2. Go Settings > Timer
  3. Disable Notifications.

You can also put your phone in Silent Mode.

I don't hear the timer when using bluetooth speakers with iPhone

Please set your iPhone to "Car Stereo"

  1. Go to iPhone > Settings > Bluetooth
  2. Tap the info icon next to the bluetooth speakers
  3. Select device type
  4. Choose car stereo

The timer notification will now be played through the bluetooth speakers. The timer notification will interrupt the music by lowering the volume, then resuming it after the timer has played.

To make sure you hear the timer notifications, go to settings > Sounds & Haptics > Ringer and Alerts > drag the volume slider all the way up.

I keep losing the timer when switching between apps on Android

You can lose the Stronglifts timer and ongoing workouts if you put the app's battery settings in restricted or optimized mode. Your phone will kill background processes when you switch apps to save battery life. You can stop this from happening by changing the settings of the app.

  1. On your homescreen, tap/hold on Stronglifts
  2. Select "App info"
  3. Go to "Battery"
  4. Select "Unrestricted"

Stronglifts will usually work as designed after this. However if it doesn't work for your device, please try the steps on this website: https://dontkillmyapp.com/

I keep losing the timer on my Xiaomi Device running Android

Xiaomi is notorious for not handling background processes correctly. This can result in all kinds of weird behavior like the Stronglifts timer freezing, notifications locking up, losing logged sets, etc.

  • Please try the solutions on this website: https://dontkillmyapp.com/xiaomi
  • If none of this works, you can disable the timer in Stronglifts > Settings > Timer. While you will lose the timer functionality, you will no longer get issues with notifications and such.

I don't hear the timer on my Android device

Verify your timer and volume settings

  1. Open Stronglifts
  2. Go to Settings > Timer
  3. Enable Timer
  4. Enable Ring
  5. Turn your phone's volume all the way up

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