When we think about strength training and getting stronger, lifting heavier weights often comes to mind as the best way to build muscle and strength. However, there's a powerful alternative that research has proven can yield impressive results without constantly adding more weight: tempo training, with an emphasis on time under tension (TUT). This approach not only builds muscle and strength but also proves to come with other pretty stellar benefits like muscular endurance, joint health, and muscular control. Here’s what the research is saying and the benefits behind tempo and TUT, and why slowing could be a more ideal way to reach your fitness goals.
What is Tempo Training and Time Under Tension?
Tempo training is simply controlling the speed at which you perform each part of a lift. Time under tension (TUT) refers to the amount of time your muscles are working during each set. When you slow down your reps, you’re extending the TUT, keeping the muscles engaged and maximizing their activation. While it might sound simple, this technique can lead to transformative results.
Here’s an example of how you could incorporate tempo training into a hip thrust for improved glute activation, strength, and control.
3-1-1-3 Tempo Hip Thrust
In this example, each number represents seconds spent in each phase of the hip thrust. This 3-1-3-1 tempo translates to:
3 seconds lowering the weight back down (eccentric phase)
1-second pause just before your hips touch the ground
1-second raising the weight up (concentric phase)
3-second pause at the top for maximum glute contraction
Key Benefits of Tempo and TUT Over Heavy Lifting
1. Greater Muscle Growth and Activation
Research shows that muscle hypertrophy (growth) is driven by more than just lifting heavy. By increasing TUT, you can activate more muscle fibers and stimulate growth through prolonged tension.
Type I and Type II Fiber Recruitment: Longer TUT increases recruitment of both slow-twitch (Type I) and fast-twitch (Type II) muscle fibers. This helps build not only size but also endurance, creating well-rounded strength and stamina.
Enhanced Eccentric Training: Studies highlight that slowing down the eccentric (lowering) phase of each lift can lead to greater hypertrophy. The controlled lowering phase produces more mechanical tension, a major driver of muscle growth.
2. Improved Strength and Motor Control
Tempo training isn’t just for muscle growth; it also contributes to strength by improving neuromuscular control and stability.
Neuromuscular Adaptation: When you lift with a slower tempo, your brain and muscles are forced to communicate more effectively, improving coordination and balance. This can make you stronger and more efficient at complex movements, which translates to other lifts and even everyday activities.
Safe Progression with Submaximal Loads: Studies show that even moderate weights can be effective for building strength when moved at a slower tempo. This is especially beneficial for beginners or anyone wanting to avoid the strain heavy lifting can place on the body.
3. Increased Muscular Endurance
Training with a focus on tempo and TUT also builds muscular endurance. By holding tension in the muscles for a longer period, you train them to resist fatigue, enhancing their ability to perform for extended durations.
Fatigue Resistance: Prolonged TUT challenges the muscles to stay engaged and resist fatigue, making it a valuable approach for building endurance. This can improve performance not only in the gym but in daily physical tasks that require stamina.
4. Joint and Tendon Health
Tempo training can also be safer on the joints, making it ideal for those who need to be mindful of injury risk or want to maintain long-term joint health.
Reduced Joint Load: Using a slower tempo allows you to train with lighter weights, which reduces the stress on your joints and connective tissues. For individuals recovering from injuries or those focused on injury prevention, this approach can help build muscle safely.
Improved Tendon Health: Research has shown that the eccentric phase of a lift is beneficial for tendon health. By slowing down this phase, you can increase tendon stiffness, which improves joint stability and resilience over time.
How to Incorporate Tempo Into Your Workouts
Ready to start incorporating tempo training and TUT into your routine? Here are some practical tips:
Choose a Slower Rep Tempo: Try tempos like 4-1-2 (4 seconds lowering, 1-second pause, 2 seconds lifting) for each rep to extend TUT and increase control.
Focus on Eccentric Movements: Emphasize the lowering (eccentric) phase to build muscle and tendon strength while reducing injury risk.
Periodize Your Training: Use TUT-focused phases in your training, alternating with periods where you lift heavier, to balance gains in hypertrophy, strength, and endurance.
Tempo training and time under tension offer a powerful way to increase muscle activation, growth, and endurance without relying solely on heavy weights. The research and benefits speak for themselves: by incorporating a slower tempo and extending the time your muscles are under tension, you can make impressive gains in strength, muscle size, and endurance while protecting your joints. If you’re looking to switch up your training or take a more sustainable approach to fitness, try adding some tempo and TUT-based workouts into your routine—sometimes, slowing down is the quickest way to progress.
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