What is Exercise Tempo?

Exercise Tempo is the speed at which we perform an exercise and is usually represented as a series of numbers e.g. : 2-1-X-1.

The numbers represent the number of seconds spent on each part of the movement.

What do the Exercise Tempo numbers mean?

Tl;dr view of what the tempo numbers all mean

In order, the numbers represent: the eccentric phase (muscles lengthening), Pause after the eccentric, concentric (muscles shortening), then pause after the eccentric.

So as an example, a pull up with a tempo of 2-1-X-1 would be a two second lowering phase (eccentric), a one second pause at the bottom, an explosive pulling up phase (concentric), then a 1 second hold at the top.

Where we see an 'X' in tempo this simply means EXPLOSIVE (aka fast as possible).

Are fast reps better than slow reps?:

Tempo for progressive overload

Tempo can also be used as a form of progressive overload; making exercises harder without adding reps.

For example, Push ups with a tempo of 1-1-1-1 (totalling 4 seconds per rep), will be far harder than push ups with a tempo if 3-1-1-3 (totalling 8 seconds per rep).

You’ll also notices that it means we can use tempo to place more focus on specific parts of a rep.

For example, beginners may struggle controlling the lowering part of a pull up, and so programming in a ‘slower lower’ can help us get more used to this e.g. 2-1-1-1 reps.

Understanding how to use tempo in our training can be the difference between progress or plateaus!