By: Jon Osumi

How fast should I perform my strength training exercises?  That question has many correct answers depending on what your goals are.  For athletes, the speed of repetitions should be similar to that of their sport.  For those of us looking to improve our fitness, slower tempo can be more beneficial.  There are several reasons why repetitions should be done in a more deliberate manor.

            Reduce chance of injury:  Injuries during strength training usually occur in the transitions between the raising and lowering phase of each repetition.  The muscle is shifting from lengthening mode to shortening mode at this point and there is more tension at the muscle/bone attachment point.  A deliberate tempo will reduce the stress at the attachment points.

            Build endurance:  A slower tempo keeps the muscles under tension longer.  When muscles time under tension increases, they develop better endurance to perform that movement longer.  Not only do the muscles benefit from increased endurance, but the nervous system does as well!

            Build strength:  The muscles may get stronger faster this way as well since a slow tempo completely eliminates any momentum in the movement.  Momentum can reduce the workload from the muscles when the energy stored in the connective tissues is inadvertently used instead.  Think of a rubber band storing energy as it is stretched.  When the stretched rubber band is released, all the stored energy returns the band back to original length without any effort.

Try a slower tempo workout and just remember to reduce the weight at first.  The post-workout soreness may occur a day later with the slower tempo as well.

 
Jon Osumi

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