All of our gyms have resistance training. It can be lifting weights externally or for your own bodyweight. Our coaches use it to help clients achieve their goals and lead a happy life.

Not all resistance training programs are created equal. Tempo is one of the tools that our coaches use when creating highly personalized resistance programs.

Let’s discuss what tempo means and how it can help you get the most out of resistance training.

What’s Tempo?

Tempo refers to how fast you do an exercise. It is four numbers (ex. @2121) and each number refers to a segment of the movement.

The first number refers to the eccentric or lowering portion, which is the lengthening of muscle.

The second number is the isometric pause at bottom of exercise–the hold that occurs after the muscle has been stretched.

The third number is the concentric portion, or raising portion. It refers to the shortening of muscle.

The fourth and final number is the isometric pause at top of the exercise – the hold after it is completed.

A sample of Tempo:

For example, the Back Squat Tempo @4210 is 4 second lowering, 2 second pause at bottom, 1 sec raising, and 0 seconds at the top.

Tempo’s Benefits:

Because it offers many benefits, our coaches incorporate a tempo into every exercise.

It’s a great way of creating consistency. Your coach can ensure that you do the same exercise in the exact time each week by using tempo.

It’s also a great way of addressing weaknesses. A slower pace will help you improve a particular movement pattern if you are having trouble with it. It can be used to help strengthen a specific segment of an exercise such as lowering with control.

It controls the stimulus. Your coach can adjust the pace of the exercise to suit your goals, such as building lean mass or getting stronger, and even creating better movement control.

It’s also a great way of creating more difficulty when lifting lighter weights. The harder the exercise, the more intense the tempo. If you are training at home, this is an excellent way to increase the intensity of your workout.

The Best Tempo For You

Tempo is a great tool to increase the effectiveness of resistance training.

As with all elements of your training program the best pace for you will depend on your current abilities and goals.

Before designing a program, our coaches evaluate the client’s capabilities and discuss their goals with them. Find an Apex Performance close to you if you are serious about your fitness and health goals.

A coach will meet with you directly to help you create a personalized training program that is both effective and long-lasting.

This post was written by Darryl Johnson, Co-Owner of Apex performance. At we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!

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