Gym Lingo: Tempo

Tempo is a prescription for speed. Typically coaches will use this to designate a slow portion of the lift or a deliberate pause, though we can also use it to work on acceleration and moving fast.

Tempo builds skill. It requires you to get to know the movement, and understand it more throughly. It makes movement flaws more apparent and demands better breathing mechanics.

It makes things you’re good at more challenging.

It’s a great way to get stronger without adding more load. Can you squat 135? What about squatting 135 with a 4 second lowering, and a 2 second pause before exploding back up to the top? This will make the same weight feel much heavier, eliciting strength adaptations.

Tempo can challenge bodyweight movements too. It can build strength in the push up and ring row, provide variety and for something like a pull up, create a more challenging movement without adding more reps.

If you want to play around with tempo today, try doing a 1 minute squat. Lower for as along as you can, and come up as slowly as possible. Let me know how it goes!

Justin Miner

@justinminergain