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How fast should you perform your reps?
You probably think about how much weight you are lifting or how many repetitions you need to complete.
But have you considered how quickly you are moving?
The speed of each repetition, known as your tempo, can change how an exercise feels, how much weight you can lift and what you develop from the movement.
There isn’t one perfect speed for every exercise. The right tempo depends on what you are trying to achieve.
First, what do we mean by tempo?
Most strength exercises have two main phases:
- The lowering phase, such as lowering into a squat or bringing a dumbbell back down during a bicep curl.
- The lifting phase, when you push, pull or stand against the resistance.
Before we get too specific below, when in doubt, the general rule is to control the lowering phase and move with purpose during the lifting phase.
Your reliable standard:
2-3 seconds down, 1-2 seconds up
For most strength and muscle-building exercises, this is a useful standard pace.
Lower the weight with control, then lift it without rushing or using momentum.
Develop technique, stability and control:
Slow down the lowering phase to 3–4+ seconds
Slowing down the lowering phase gives you more time to notice what your body is doing.
This can be useful when you are:
- Learning a new exercise
- Improving your positioning
- Building stability
- Developing control through a difficult part of the movement
- Returning to an exercise after pain or injury
Slow repetitions also increase the amount of time your muscles spend working during each rep. Because the movement becomes more demanding, you will normally need to use a lighter weight.
Endurance and conditioning:
Quicker, controlled repetitions
A quicker tempo can be useful during circuits, conditioning sessions or exercises intended to build muscular endurance.
The important word is controlled.
As fatigue increases, faster repetitions can easily turn into bouncing, swinging or rushing. Speed is only useful while you can maintain good positioning and control.
Power and athletic performance:
Fast and explosive
Some exercises are intentionally performed as quickly as possible.
Jumps, throws, and certain strength exercises can be used to develop power (the ability to produce force quickly)
However, explosive does not mean careless. The exercise, load, and person all need to be suitable for this type of training.
There is also a difference between moving quickly and trying to move quickly. A heavy weight may look slow from the outside, even when you are applying as much force as possible.
How do you know if you are moving too quickly?
You may need to slow down if you are:
- Bouncing the weight
- Relying on momentum
- Losing your position
- Cutting the movement short
- Unable to pause at any point
- Feeling the exercise everywhere except the intended muscle
Why change your tempo?
You may see in your program that your coach has given you the same exercise with a new tempo.
This is because it creates a new stimulus, develops strength in different parts of the movement and therefore will help the strength in the movement overall.
For example, you might perform a squat with a three-second lowering phase and pause at the bottom. This helps you develop control, confidence and strength in that position.
Later, you can return to your normal tempo and apply that improved control which in turn can help you lift heavier.
The main thing to remember
If you are unsure, choose a pace that allows you to feel the right muscles working and remain in control from the beginning of the repetition to the end.
At ATTIKA, your program may include different tempos depending on your goals, experience and what your body needs. If your coach asks you to slow down, pause or move with more speed, it is not simply to make the exercise harder.
There is a purpose behind the pace.
You probably think about how much weight you are lifting or how many repetitions you need to complete.
But have you considered how quickly you are moving?
The speed of each repetition, known as your tempo, can change how an exercise feels, how much weight you can lift and what you develop from the movement.
There isn’t one perfect speed for every exercise. The right tempo depends on what you are trying to achieve.
First, what do we mean by tempo?
Most strength exercises have two main phases:
- The lowering phase, such as lowering into a squat or bringing a dumbbell back down during a bicep curl.
- The lifting phase, when you push, pull or stand against the resistance.
Before we get too specific below, when in doubt, the general rule is to control the lowering phase and move with purpose during the lifting phase.
Your reliable standard:
2-3 seconds down, 1-2 seconds up
For most strength and muscle-building exercises, this is a useful standard pace.
Lower the weight with control, then lift it without rushing or using momentum.
Develop technique, stability and control:
Slow down the lowering phase to 3–4+ seconds
Slowing down the lowering phase gives you more time to notice what your body is doing.
This can be useful when you are:
- Learning a new exercise
- Improving your positioning
- Building stability
- Developing control through a difficult part of the movement
- Returning to an exercise after pain or injury
Slow repetitions also increase the amount of time your muscles spend working during each rep. Because the movement becomes more demanding, you will normally need to use a lighter weight.
Endurance and conditioning:
Quicker, controlled repetitions
A quicker tempo can be useful during circuits, conditioning sessions or exercises intended to build muscular endurance.
The important word is controlled.
As fatigue increases, faster repetitions can easily turn into bouncing, swinging or rushing. Speed is only useful while you can maintain good positioning and control.
Power and athletic performance:
Fast and explosive
Some exercises are intentionally performed as quickly as possible.
Jumps, throws, and certain strength exercises can be used to develop power (the ability to produce force quickly)
However, explosive does not mean careless. The exercise, load, and person all need to be suitable for this type of training.
There is also a difference between moving quickly and trying to move quickly. A heavy weight may look slow from the outside, even when you are applying as much force as possible.
How do you know if you are moving too quickly?
You may need to slow down if you are:
- Bouncing the weight
- Relying on momentum
- Losing your position
- Cutting the movement short
- Unable to pause at any point
- Feeling the exercise everywhere except the intended muscle
Why change your tempo?
You may see in your program that your coach has given you the same exercise with a new tempo.
This is because it creates a new stimulus, develops strength in different parts of the movement and therefore will help the strength in the movement overall.
For example, you might perform a squat with a three-second lowering phase and pause at the bottom. This helps you develop control, confidence and strength in that position.
Later, you can return to your normal tempo and apply that improved control which in turn can help you lift heavier.
The main thing to remember
If you are unsure, choose a pace that allows you to feel the right muscles working and remain in control from the beginning of the repetition to the end.
At ATTIKA, your program may include different tempos depending on your goals, experience and what your body needs. If your coach asks you to slow down, pause or move with more speed, it is not simply to make the exercise harder.
There is a purpose behind the pace.
