The Power of Tempo: Why Lifting Speed Matters for Muscle Growth

If you’re working hard in the gym but still not seeing the muscle gains you expect, it might not be your effort—it might be your tempo. 

What is Tempo Training? 

Tempo refers to the speed at which you perform each phase of a lift: the eccentric (lowering), the pause at the bottom, the concentric (lifting), and the pause at the top. It’s usually written as a four-digit code like 3-1-2-0. In this example: 

3 seconds to lower the weight (eccentric) 

1-second pause at the bottom 

2 seconds to lift the weight (concentric) 

0-second pause at the top

*(Reminder some movements start on concentric vs. eccentric)

Why Tempo Matters for Hypertrophy 

Hypertrophy, or muscle growth, is heavily influenced by time under tension (TUT) — the total time a muscle is working during a set. Slowing down the tempo increases TUT, enhances muscle fiber recruitment, and improves mind-muscle connection.

Benefits of Tempo Training for Muscle Growth: 

• Increased Time Under Tension: A slower tempo means your muscles are working longer. This increased TUT stimulates greater muscle damage and adaptation, which are essential for growth. 

• Better Control and Form: Rushing through reps can lead to sloppy technique and injury. Tempo training forces you to stay controlled, which reinforces proper form and technique. 

• Improved Muscle Activation: Slower, controlled reps help activate more muscle fibers, especially in the eccentric phase. 

• Efficient Use of Lighter Weights: Tempo training allows you to build muscle without always needing to lift super-heavy weights, reducing joint stress while still promoting growth. 

• Mental Focus and Discipline: Sticking to a tempo forces you to stay mentally engaged during your set, improving focus.

  
  

So How to do We Tempo in Our Workouts? 

• Use a metronome or count internally to stay on pace. 

• Focus on controlled eccentrics (3-5 seconds is ideal for hypertrophy). 

• Pair tempo with moderate rep ranges (6-12 reps) and good volume (3-5 sets). 

• Don’t rush the pauses—a true 1-2 second pause will burn but builds strength. 

Example Tempo for a Hypertrophy-Focused Squat 

Tempo: 4-1-2-1 

Lower into the squat for 4 seconds 

Pause at the bottom for 1 second 

Stand up over 2 seconds 

Pause at the top for 1 second 

Final Thoughts 

If you’re plateauing with your current training, adjusting your tempo might be the missing piece. By emphasizing quality over quantity, tempo training helps unlock more controlled muscle activation, improved form, and can help with sustainable hypertrophy gains.

Next time you hit the gym, don’t just lift—control the tempo, and let your muscles feel the difference. 

Sources: 

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. 

Wilk, M., et al. (2018). The Effects of Eccentric Tempo of Movement on Strength and Hypertrophy. Journal of Human Kinetics, 62, 29–38. 

Tesch, P. A., & Larsson, L. (1982). Muscle hypertrophy and increased strength following 6 months of strength training. European Journal of Applied Physiology, 49(3), 301–306. 

Ratamess, N. A. (2012). ACSM’s Foundations of Strength Training and Conditioning. American College of Sports Medicine.