What is rep cadence?

Rep cadence refers to the speed and tempo at which repetitions of an exercise are performed. It often includes three numbers that represent, in order: the time to perform the eccentric phase (lowering the weight), the pause at the midpoint, and the time for the concentric phase (lifting the weight). For example, a rep cadence of "three one one" would mean lowering the weight for a count of three, pausing for one, then lifting the weight for a count of one.

Different rep cadences can be employed to target different training goals, such as strength, hypertrophy, or power. For instance, a slower eccentric phase can increase time under tension, important for muscle growth (hypertrophy). Conversely, a faster concentric phase can contribute to power development. It is essential to always move weights in a controlled manner, regardless of the rep cadence selected, to prevent injury and maximize training effectiveness 1 2 3.