The amount of time you catch a quick breath between your workout sets can actually affect your results. The amount of repetitions and sets you perform can also impact your results!
The reason we get sore working out - especially strength training (a.k.a. lifting weights) - is because we are literally tearing the muscles to make room for new growth. Muscles will only grow if they're forced to grow! Short rest periods can increase metabolic stress and promote muscle growth, while longer rest periods can improve performance and allow for more weight to be lifted. The ideal rest period will depend on individual goals, preferences, and the specific exercise being performed.
What is a “Rest interval”? It’s the time taken to recuperate between sets; this quantity of seconds / minutes varies depending on your goals! 60-90 seconds is how long it takes the body to reach 90% recovery, and about 3 minutes to aceive 100%. All in all, it depends on the goals you are after, but I do highly recommend switching up your workout styles (which includes rest periods) to ensure you do not "plateau". A plateu is a sign that your body has adapted to the style of training you're putting it through - and it needs a new challenge!
When looking at types of rest intervals from a macro lens, I like to look at them in two chunks or goals:
 short rests / "muscular endurance"
Short rest intervals provide less recovery time between sets, which can increase the metabolic stress on the muscles. This stress stimulates the release of hormones such as growth hormone and testosterone, which are involved in muscle growth and repair. Short rest intervals are often utilized in hypertrophy-focused training, where the goal is to stimulate muscle growth and increase muscle size. They can also be beneficial for improving muscular endurance. Short rest intervals promote fatigue, accumulate metabolic byproducts like lactic acid, and challenge the cardiovascular system, resulting in improved endurance capabilities.
- rest time: 30 - 60 seconds of rest in between your sets will be minimal to increase lean muscle
- weight: body weight, or light - heavy
- repetitions: moderate to high number of repetitions (e.g., 12 to 20)
- workout type: usually H.I.I.T., tabata, circuit training - with OR without weights
 long rests / "muscular power"
Taking longer rest intervals between sets allows for more complete recovery of the muscles and replenishment of energy stores, such as ATP (adenosine triphosphate). This recovery allows you to exert more effort and lift heavier weights in subsequent sets. Longer rest intervals are commonly associated with strength training and are beneficial for maximizing strength gains. They give the muscles enough time to recover, reducing fatigue, and allowing for high-quality repetitions with heavier loads. This can lead to increased muscle strength and power.
- rest time: 90-120 seconds
- weight: medium to heavy
- repetitions: can vary between 6-15 reps
- workout type: usually lifting weights / strength training (as opposed to high intensity circuits)