Of all the exercise techniques I use when training clients (and myself), slowing down the movements is one of my favorites. And I’m not the only fan.
“Tempo training is excellent because it increases time under tension,” says Steven Chung, physical therapist at VSI Spine Solutions in Reston, Virginia.
“Slowing down your reps—especially during the eccentric lowering phase—forces your muscles to work longer per rep, which is a major driver of muscle growth (hypertrophy) and strength.”
Chung explains that this approach also helps to improve technique and control. “Intentionally slowing down means you can’t rely on momentum to do the move,” he tells Fit&Well.
“This exposes your weak points, and it also forces you to maintain good positioning, ultimately cleaning up movement quality.”
It is also an effective way to strengthen weak spots in the body. “Tempo training puts the emphasis on the hardest part of a movement—for example, the bottom of a squat—which helps to build strength where you’re typically weakest,” adds Chung.
Does that sound appealing? Chung suggests starting with the following five exercises and explains how to incorporate tempo training when doing them.
Tempo training workout for beginners
Chung has chosen “compound, functional movements that we perform on a day-to-day basis.” You will need dumbbells for some of the moves. The five exercises are:
- Goblet squat
- Push-up
- Split squat
- Romanian deadlift
- Floor press
“Squatting mimics daily tasks like sitting, standing and lifting heavy objects. The push-up and dumbbell floor press target the chest, shoulders, triceps and core, which mimics daily tasks like pushing doors open.
“Split squats mimic the unilateral (single-sided) nature of running, sprinting and jumping, helping people improve performance in these areas. They also mimic the daily task of kneeling down to tie your shoe or to get to a lower cabinet.
“Romanian deadlifts require proper hip-hinge movement, which improves the mechanics and efficiency when lifting heavy items.”
Chung suggests employing a 3-2-1 tempo. To put that into practice:
- Take 3 seconds to lower: this part of the exercise is known as the eccentric phase, where the muscle lengthens under tension.
- Pause for 2 seconds: this part of the exercise is known as the isometric phase, the static pause between the muscle lengthening and shortening.
- Take 1 second to lift: this part of the exercise is known as the concentric phase, when the muscle is shortening.
Chung suggests aiming for between three and five sets, with six to eight reps in each set, and a one to two minute rest break between sets.
Start at the lowest end of the range, then gradually add more reps or sets over subsequent workouts as you get stronger.
1. Goblet squat
Sets: 3-5 Reps: 6-8 Rest: 1-2min
- Stand with your feet shoulder-width apart, toes pointing slightly out, holding a weight against your chest with both hands.
- Engage your core.
- Push your hips back and bend your knees to lower, keeping your back straight, chest facing forward, and knees aligned over your toes.
- Pause when your thighs are parallel to the floor, or as close as your mobility allows.
- Push through your feet to stand upright.
2. Push-up
Sets: 3-5 Reps: 6-8 Rest: 1-2min
- Begin on all fours, placing your hands on the floor slightly wider than shoulder-width apart.
- Step your feet back one at a time so your body is in a straight line from head to heels.
- Engage your core and squeeze your glutes to maintain this position, ensuring your hips don’t sag or pike throughout the movement.
- Inhale as you bend your elbows to lower. Seen from above, your upper arms should form a 45° angle with your torso.
- Pause when your nose is just above the floor.
- Exhale as you push through your palms to extend your arms and return to the starting position.
3. Split squat
Sets: 3-5 Reps: 6-8 Rest: 1-2min
- Stand with one foot in front of the other, about shoulder-width apart, with your rear foot on your toes.
- Engage your core.
- Bend both knees to lower your hips straight down, keeping your chest facing forward.
- Pause when your rear knee is just above the floor. Your front knee should be directly above your front ankle.
- Push through your front foot to rise back to the starting position.
4. Romanian deadlift
Sets: 3-5 Reps: 6-8 Rest: 1-2min
- Stand with your feet shoulder-width apart and a slight bend in your knees, holding dumbbells in front of your thighs with your palms facing you.
- Engage your core.
- Push your hips back to lower the dumbbells down your thighs, keeping your back flat.
- Pause when you feel a stretch in the back of your thighs.
- Squeeze your glutes and push your hips forward to lift the dumbbells back to the start.
5. Floor press
Sets: 3-5 Reps: 6-8 Rest: 1-2min
- Lie on your back with your knees bent and your feet flat on the floor, holding dumbbells above your chest with your arms extended, palms facing toward your feet.
- Engage your core.
- Bend your elbows to lower the dumbbells.
- Pause when your upper arms are just above the floor.
- Extend your arms to lift the dumbbells back to the start.
