The Importance of Tempo Prescription: Build Better Results with Smarter Movement
When it comes to strength training, most people focus on reps, sets, and weight. But one often-overlooked factor that can dramatically influence results is tempo which is the speed at which you perform each phase of a lift. Here at BBCT, we educate our clients on the importance of tempo prescription because it’s a powerful way to improve strength, muscle growth, and movement control, especially for busy people aged 40 and up.
What Is Tempo Prescription?
Tempo training refers to controlling the speed of each part of an exercise:
- Eccentric phase (lowering the weight)
- Pause or isometric phase (holding the position)
- Concentric phase (lifting the weight)
For example, a 3-1-2 tempo on a squat means lowering for 3 seconds, holding for 1 second at the bottom, and rising for 2 seconds.
When you look at your workout, you’ll see the sub-heading “tempo” with a 4 number sequence, usually something similar to 3-0-1-0. But what do those numbers mean? Why is it important?
Think of your tempo as the “speed limit” for your workout. When you drive, the speed limit changes based on where you are on your drive. Your tempo dictates how fast to go during the different parts of the movement.
The first number describes the eccentric motion, which occurs when the muscle you are working stretches. For example, during a pulldown the eccentric is the way up; on a press, the eccentric is the lowering phase. Typically, the eccentric portion is when your body wants to move fast and the movement is more challenging to control, however, this is when we want to go slow and controlled. With the tempo 3-0-1-0, you are aiming for about 3 second eccentric. The eccentric portion is actually where the microtears in the muscle occur and where our muscles get stronger. A slow eccentric is also used to help people feel every part of the movement. If somebody is struggling to understand what a movement is supposed to feel like, slowing down the eccentric motion allows their muscles to slow down and help the body learn what the movement is supposed to feel like.
The second number tells you whether or not you have an eccentric pause. Pauses are used as a variation or to help train the muscle isometrically. An eccentric pause is exactly what it sounds like: it is a pause in the eccentric part of the movement. During a pulldown, this would be a pause while the bar is at the “up” position. Eccentric pauses can be used to make movements slightly harder because the stretch reflex goes away. Think of your muscles as springs; when you stretch a spring, it wants to snap back. Your muscles work the same way. When a muscle is stretched, it wants to snap back. By pausing for a second in the eccentric portion, our muscles lose that reflex.
The third number, typically a 1, dictates the speed of the concentric component of the exercise. The concentric component is when the target muscle shortens. On a pulldown, this is the pulling down motion; on a press, this is the pressing up motion. Typically, this is the “hard” part, when our body naturally wants to go a little slower, however, this is the part that should be faster (but always controlled). An eccentric pause will make the concentric movement harder because of the lost stretch reflex.
The fourth number is the concentric hold. Similar to the eccentric pause, this is a pause in the concentric position. Think of a 45 degree back extension hold. This movement is a concentric hold. The hamstrings and glutes are contracted and you are holding this position. A concentric hold is used as a variation to an exercise.
Why Tempo Matters in Training
1. Increases Time Under Tension (TUT)
Controlling tempo increases the amount of time your muscles are working, which enhances muscle activation and growth (hypertrophy) without having to lift heavier weights.
2. Builds Mind-Muscle Connection
When you slow down your reps, you learn to feel the movement. This awareness improves technique and helps prevent injury, which is especially important for people who may be dealing with joint pain or previous injuries.
3. Enhances Motor Control and Stability
Tempo training develops better movement control and balance. This is especially helpful for improving functional strength, reducing fall risk, and optimizing performance in sports like golf, skiing, and cycling.
4. Makes Lighter Loads More Effective
You don’t need to lift heavy every session. Slowing down your reps increases intensity with lighter weights – perfect for recovery phases or when you’re easing back into training.
How Body by Choice Training Uses Tempo to Maximize Results
Our coaching team tailors each client’s program to their specific needs, goals, and personal history. That includes tempo prescription. Whether you’re building muscle, regaining strength post-injury, or looking to stay active long-term, we use tempo strategically to improve outcomes.
You’ll learn:
- When to slow down
- When to pause
- When to drive powerfully through a lift
Tempo training isn’t just for elite athletes—it’s for anyone who wants to train with purpose and intention.
Experience the Benefits of Tempo Prescription
At Body by Choice Training, we combine science-backed methods with personalized coaching to help you feel better, move better, and live longer. If you’re in Grand Rapids, Ada, Cascade, Forest Hills, or East Grand Rapids, our team is ready to guide you toward better fitness. Contact us to book your assessment and learn how tempo can take your results to the next level.