Mastering Tempo Training

When it comes to resistance training, many focus on sets, reps and weight. But one

element that can significantly improve your progress - especially as you age - is

tempo training. Understanding and applying tempo can help build strength, increase

muscle mass, improve endurance and reduce injury risk. Brianna Wehner from Align

Functional Fitness shares how tempo training can enhance your workout routine.

What is tempo training?

Tempo training refers to the speed at which you perform each phase of an exercise. It's broken into four phases and is represented by a four-number sequence, where each number corresponds to the duration (in seconds) of each phase.

For example: 3-1-2-1 means:

• Eccentric (lowering phase): The portion of the movement when the muscle is lengthening = 3 seconds

• Pause (isometric): A brief stop at the bottom of the movement = 1 second

• Concentric (lifting phase): The portion of the movement when the muscle is shortening = 2 seconds

• Pause (isometric): A brief stop at the top of the movement = 1 second

Why tempo training works

Tempo training is about controlling the speed of each phase of movement, therefore increasing time under tension (TUT) - the period your muscles are actively working. This extended TUT promotes muscle growth, strength, and control. For older adults, slower tempos (e.g., 4-2-3-1) can help combat age-related muscle loss and reduce injury risk by building strength and stability without overloading the joints.

Tempo training can be applied to almost any exercise. Here are some ways to incorporate it:

• Increase muscle mass (hypertrophy):

  • Tempo: 3-1-3-1

  • Why it works: The long eccentric phase creates muscle damage, and the pause prevents relying on momentum, keeping the muscle under tension longer

• Build strength:

  • Tempo: 2-0-2-0

  • Why it works: A controlled tempo helps focus on strength development while keeping the movement explosive in the concentric phase to maximise power.

• Improve endurance:

  • Tempo: 2-O-2-0

  • Why it works: Pairing this steady tempo with higher repetitions helps muscles sustain prolonged exertion.

• Reduce risk of injury:

  • Tempo: 4-2-3-1

  • Why it works: Slower movements with longer eccentric phases ensures control through full movement, especially for those wanting to improve tendon and connective tissue health.

How to Get Started with Tempo Training

1. Choose a weight you can control: Start with moderate weights to master the tempo, then increase as you progress.

2. Start with basic movements: Focus on exercises like squats, deadlifts and presses before moving to more complex exercises.

3. Be patient: Tempo training requires focus and discipline. At first, it may feel slow, but over time you'll see improvements in strength, hypertrophy and injury prevention.

Tempo training can boost resistance training results by challenging muscles through controlled movement.

So next time you hit the gym, remember: It's not about the weight on the bar - it's about the control you have over every single rep.

Contact Align Functional Fitness for an assessment meant just for you!

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