As awkward as it may feel at first, this is the best option for most people, most of the time. Actually rest. Don’t stretch, don’t work a different muscle; just allow your body to recover.
Do chores
There are plenty of little actions that you take at the gym (or should take) that are not explicitly exercise. The rest between sets is the perfect time to do these little maintenance tasks. Things like:
Write down what you just lifted in your notebook or lifting app.
Trim that video so that you (or your coach, or your friends) don’t have to watch all 20 seconds of you fumbling with the camera and adjusting your belt before you actually lift.
Clean up after yourself! Rack any plates and dumbbells you aren’t using.
Let’s say you have a few sets of squats left, but after that you’ll do some overhead press. You probably want to warm up your shoulders with some mobility work so that you won’t be so tight when you hit that nice stable overhead position. Or maybe it’s the other way around, and you’re pressing, but next you’ll do squats. It’s a great time to start doing some ankle mobility work so that you’ll be able to comfortably hit a deeper squat.
Walk (or dance)
Or if you’re more of a cheerful, high-energy person, maybe you just want to dance. You’ll see this most often from people who lift at home, or at a chummy small gym where an impromptu dance party might occur between friends. (Alone in my garage gym, I’ve been known to put on some good karaoke songs and sing along, with or without dancing.)
I promise that it is actually OK to look at your phone between sets. You’re probably doing it anyway. There’s your lifting app, your videos that you took to check your squat form—and, yes, your usual texting and social media stuff.
From others’ perspective, a person who sits on a machine for 10 minutes scrolling is committing an unforgivable sin in gym etiquette. Don’t take longer rests than you need, if you’re holding up equipment. (That said, if you’re polite to others who approach, and you accept requests to “work in” (take turns) while you scroll, you’re morally in the clear.)
Another tip: Be mindful about what you’re doing on your phone. Now is not the time to get into an argument on the internet, or check your work email and see what will be waiting for you back at the office. It is a good time to play little games on your phone, or read an ebook, or put together your next great workout playlist.
Superset (sparingly)
Why not? If you really want to give squats your full energy, for example, don’t do pull-ups on the squat rack in between. You’ll fatigue yourself more than you realize, and you won’t do your best on those squats.
To do a superset, you just do a set of the first exercise, then a set of the second, then rest a short time (if needed at all), and repeat. I have a list of the best superset pairs here—usually you’ll want to do opposing muscles, like a push exercise with a pull exercise.
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