When most people think about strength training, they focus on the basics: how much weight they're lifting, how many sets and reps they're performing, and which exercises they're doing. However, there's a critical component that many Edmonton fitness enthusiasts overlook: tempo.

As an Edmonton personal trainer, I've seen firsthand how manipulating the speed of your lifts—known as tempo training—can dramatically transform your results. Tempo training isn't just about slowing things down; it's about strategic control of movement speed throughout different phases of an exercise to maximize specific outcomes.

What Exactly Is Tempo in Strength Training?

Man performing a controlled bicep curl with a 50kg weight plate during tempo training in a gym

Tempo refers to the speed at which you perform each phase of a resistance exercise. Typically expressed as a four-digit sequence (e.g., 3/1/2), each number represents the time in seconds for:

Eccentric phase (lowering the weight)
Pause at the bottom
Concentric phase (lifting the weight)

For example, a bench press with a 3/1/2 tempo means you lower the weight for 3 seconds, pause for 1 second at the bottom and press up for 2 seconds.

The Science Behind Tempo Training

According to research published in the Journal of Functional Morphology and Kinesiology, manipulating exercise tempo affects numerous physiological responses, including muscle activation, hormone release, and metabolic demands (Suchomel et al., 2019). Slower tempos generally increase time under tension (TUT), which can enhance muscle growth, while faster tempos might better develop power and explosiveness.

In a 2018 study by Wilk et al., researchers found that slower movement tempos significantly reduced the number of repetitions athletes could perform, but increased overall time under tension. This suggests that tempo can be strategically used to achieve different training goals, even with the same weights and exercises.

Different Tempo Styles and Their Benefits

Slow Eccentric Tempo (e.g., 4/0/1)

Man performing a tempo bench press with black weight plates on a red bench, demonstrating controlled lifting technique. The focused expression shows concentration on the eccentric phase of the movement, a key element of tempo training for maximum muscle development and strength gains.

Emphasizing a slower eccentric (lowering) phase creates several benefits:

Enhanced Muscle Damage and Growth: A study in the British Journal of Sports Medicine found that slower eccentric actions cause greater muscle fiber damage, which can stimulate increased hypertrophy (muscle growth) during recovery (Currier et al., 2023).
Improved Strength in Sticking Points: Slow eccentrics force you to control the weight through your weakest ranges of motion, developing strength where you need it most.
Better Mind-Muscle Connection: Taking your time during the eccentric phase allows for better focus on the working muscles, enhancing neurological recruitment patterns.

Fast Concentric Tempo (e.g., 2/0/X)

Man preparing for a tempo deadlift with intense focus, gripping a barbell loaded with red weight plates

Using an explosive concentric (lifting) phase where "X" represents maximum speed offers different advantages:

Increased Power Development: According to research by Pareja-Blanco et al. (2014), faster concentric contractions recruit more fast-twitch muscle fibers, which are critical for athletic power.
Neural Efficiency: Explosive movements train your nervous system to recruit muscle fibers more effectively, leading to strength gains without necessarily increasing muscle size.
Greater Strength Carryover to Sports: For Edmonton athletes looking to improve their performance on the ice, field, or court, explosive training better mimics the demands of sport.

Extended Pauses (e.g., 2/3/2)

Man executing a tempo-based Olympic weightlifting overhead press with blue bumper plates on a wooden platform.

Adding longer pauses at the bottom or top of movements:

Eliminates Momentum: Pauses remove the stretch reflex and elastic energy, forcing muscles to generate force from disadvantageous positions.
Increases Stability Demands: Longer pauses challenge your ability to maintain proper positioning, developing crucial stabilizer muscles.
Enhances Technical Proficiency: Pauses give you time to check your form and body position during complex movements.

Practical Applications of Tempo Training

For Muscle Growth

If your goal is hypertrophy, research suggests utilizing slower tempos with moderate loads. A study by Burd et al. (2012) found that slow-speed training with lighter weights produced similar muscle protein synthesis as heavier, faster training.

Recommended tempos for hypertrophy:

4/0/2 (slow eccentric, moderate concentric)
3/1/3 (controlled throughout with a pause)
5/0/3 (very slow eccentric, moderate concentric)

These slower tempos increase time under tension, which has been linked to greater metabolic stress and muscle growth. For Edmonton personal training clients focused on aesthetics, I often program 2-3 hypertrophy-focused tempo sessions weekly.

For Strength Development

When maximum strength is the goal, research by Headley et al. (2011) indicates that controlled but not overly slow tempos work best. Too slow, and you'll need to reduce the weight so much that strength development is compromised.

Recommended tempos for strength:

3/0/X (controlled eccentric, explosive concentric)
2/1/X (moderately controlled eccentric with a slight pause, explosive concentric)
3/2/1 (controlled eccentric, pause at the bottom, deliberate concentric)

As an Edmonton personal trainer working with strength-focused clients, I've found that controlled eccentrics paired with intentionally powerful concentrics yield the best long-term strength gains.

For Athletic Performance

Man performing a tempo pushup with perfect form, focusing on controlled movement and core engagement in a gym setting. His concentrated expression demonstrates the mindfulness required during tempo training, where each phase of the exercise is timed for maximum muscle development and strength gains.

Athletes need a mix of controlled strength and explosive power. According to research by Wilk et al. (2019), varying tempo within training cycles produces superior performance outcomes.

Recommended tempos for athletes:

2/0/X (moderately controlled eccentric, maximally explosive concentric)
X/X/X (fast eccentric, explosive concentric for power development)
4/0/X (occasional longer eccentrics for injury prevention and technical mastery)

For Edmonton's hockey players, soccer athletes, and other sports enthusiasts, I program different tempos throughout their training cycles, emphasizing power-focused tempos during pre-competition phases and more controlled tempos during off-season strength building.

How to Implement Tempo Training in Your Routine

Step 1: Assess Your Current Training Status

Before integrating specific tempos, evaluate:

Your training experience (beginners should master basic movement patterns first)
Existing injuries or limitations (some tempos may aggravate certain conditions)
Primary goals (hypertrophy, strength, power, or endurance)

Step 2: Select Appropriate Tempos for Your Goals

Based on your assessment, choose tempos that align with your objectives. Remember that tempo training increases exercise difficulty, so you'll likely need to reduce weights initially.

Step 3: Start with Compound Movements

Begin implementing tempo training with basic compound exercises:

Squats
Deadlifts
Bench press
Rows
Overhead press

These movements offer the greatest return on investment for tempo manipulation.

Step 4: Track and Adjust

Keep detailed records of:

Tempos used
Weights lifted
Repetitions completed
Subjective feelings (muscle soreness, perceived exertion, etc.)

This data helps determine which tempos work best for your individual response.

Common Tempo Training Mistakes to Avoid

Mistake #1: Using Too Much Weight

When first implementing tempo training, many Edmonton gym-goers maintain their regular weights despite the increased difficulty of controlled tempos. This compromises form and diminishes benefits.

Solution: Reduce weight by 10-20% when first implementing a challenging tempo, then gradually increase as you adapt.

Mistake #2: Inconsistent Timing

Without a systematic approach to counting, tempos become inconsistent between repetitions and workouts.

Solution: Use a metronome app, count deliberately, or have your Edmonton personal trainer monitor your tempo.

Mistake #3: Only Using Slow Tempos

While slow tempos are valuable, exclusively using them limits development of power and explosiveness.

Solution: Vary your tempos based on goals, exercises, and training phases. Include both slower and faster tempos throughout your program.

Mistake #4: Ignoring Recovery Needs

Tempo training, particularly with emphasized eccentric phases, increases muscle damage and requires appropriate recovery.

Solution: Schedule adequate rest between tempo sessions and consider your nutrition and sleep quality to support recovery.

Creating Your Tempo-Based Training Program

The most effective approach to tempo training is periodization—systematically varying tempos throughout your training program. Here's a sample 12-week plan an Edmonton personal trainer might recommend:

Man positioning a barbell for a tempo back squat in a power rack with black weight plates. The deliberate setup demonstrates the methodical approach of tempo training, where controlled timing during each phase of the squat maximizes muscle engagement and strength development.

Weeks 1-4: Foundation Phase

Primary tempo: 3/1/2/
Focus: Technical mastery and building baseline strength
Key exercises: Compound movements with moderate loads

Weeks 5-8: Hypertrophy Phase

Primary tempo: 4/0/2 and 3/2/3
Focus: Maximizing time under tension for muscle growth
Key exercises: Isolation and compound movements with moderate loads

Weeks 9-12: Power Phase

Primary tempo: 2/0/X and X/X/X
Focus: Explosive strength and power development
Key exercises: Compound movements with moderate to heavy loads

This structured approach ensures continual progress while minimizing plateaus and overtraining.

Conclusion: The Tempo Advantage

Tempo training represents one of the most underutilized yet powerful tools in strength development. By strategically controlling the speed of your lifts, you can target specific adaptations, break through plateaus, reduce injury risk, and maximize your training efficiency.

As research continues to validate the significant impact of tempo manipulation, forward-thinking Edmonton personal trainers increasingly incorporate this methodology into their programming. Whether your goal is muscle growth, strength development, athletic performance, or simply more effective workouts, tempo training offers a sophisticated approach to resistance training that delivers measurable results.

Remember that consistency is key—the occasional tempo-controlled workout won't yield significant benefits. Instead, systematically incorporate appropriate tempos into your regimen based on your specific goals and training phase.

Ready to experience the transformative effects of tempo training with expert guidance? As an Edmonton personal trainer specializing in science-based strength development, I can help you implement the perfect tempo strategy for your unique goals. Contact me today for a complimentary consultation and discover how tempo training can revolutionize your fitness journey.

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Want to learn more about advanced training techniques? Check out our other blog posts covering everything from nutrition strategies to recovery protocols. View more articles here.

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References

Burd, N.A., et al. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. Journal of Physiology, 590(2), 351-362.
Currier, B.S., et al. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine, 57, 1211-1220.
Headley, S.A., et al. (2011). Effects of lifting tempo on one repetition maximum and hormonal responses to a bench press protocol. Journal of Strength and Conditioning Research, 25(2), 406-413.
Pareja-Blanco, F., et al. (2014). Effect of movement velocity during resistance training on neuromuscular performance. International Journal of Sports Medicine, 35(11), 916-924.
Suchomel, T.J., et al. (2019). Implementing eccentric resistance training—Part 1: A brief review of existing methods. Journal of Functional Morphology and Kinesiology, 4(2), 38.
Wilk, M., et al. (2018). Does tempo of resistance exercise impact training volume? Journal of Human Kinetics, 62, 241-250.
Wilk, M., et al. (2019). The influence of grip width on training volume during the bench press with different movement tempos. Journal of Human Kinetics, 68, 49-57

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The Role of Tempo in Strength Training: How Controlling Speed Creates Results