What is tempo in exercise?

In exercise, "tempo" refers to the speed at which you perform a repetition, including distinct phases like the lowering (negative) phase, the bottom pause, and the lifting (positive) phase. Different tempos can influence muscle growth and overall exercise effectiveness. Controlled tempos with a slower negative and an explosive positive are generally recommended for optimal muscle development. However, incorporating a variety of tempos can prevent adaptation and stimulate further progress 1.

For example, the 4-2-2 tempo involves taking 4 seconds to lower the weight, pausing for 2 seconds, and then taking 2 seconds to lift it. This slower tempo emphasizes muscle tension and control, contributing to muscle growth and improved technique. It's also beneficial for beginners to focus on form and reduce the risk of injury 2.

Overall, experimenting with different tempos, such as using pause reps or varying the speed of the negative phase, can provide new challenges and benefits as you progress in your fitness journey 3.