Exercise Tempo: The Speed and Control in Strength Training
What Is Exercise Tempo?
Exercise tempo refers to the speed at which you perform the eccentric (lowering), isometric (pauses), and concentric (lifting) phases of a repetition. Typically written as a 4-digit code (e.g. 3-1-1-0), each number represents seconds spent in each portion of the movement. In order:
- First digit: Eccentric (muscle lengthening phase)
- Second digit: Pause at bottom of the lift
- Third digit: Concentric (muscle shortening phase)
- Fourth digit: Pause at top of the lift
For example, a 3-1-1-0 tempo in a squat means: 3 seconds lowering, 1 second pause at the bottom, 1 second rising, and no pause at the top.
Why Tempo Matters: Beyond Reps and Sets
Many lifters focus solely on sets, reps, and load but neglecting tempo overlooks a massive variable that affects hypertrophy signaling, strength development, motor control, and neuromuscular fatigue.
Tempo influences:
- Time under tension (TUT)
- Muscle fiber recruitment
- Mechanical loading patterns
- Joint integrity and movement control
- Motor unit synchronisation and CNS fatigue
Phase Breakdown: The Role of Each Segment
1. Eccentric Phase (First Digit)
The eccentric (lengthening) portion of a lift such as lowering the bar during a bench press - creates the most mechanical damage, which strongly correlates with muscle growth. Controlled eccentrics (e.g. 3-5 seconds) increase time under tension and muscle trauma, which enhances satellite cell activation and remodelling.
2. Isometric Pause at Bottom (Second Digit)
This pause breaks the stretch reflex, forcing the muscle to work harder without assistance from elastic recoil. This is critical for joint stability, improving explosive concentric strength, and reinforcing motor control in compromised positions (like the bottom of a squat or press).
3. Concentric Phase (Third Digit)
The lifting phase determines how rapidly you generate force. For hypertrophy, a 1-2 second concentric is typical, but explosive tempos (0-1s) are often used in strength and power development to improve motor unit recruitment and CNS drive.
4. Isometric Pause at Top (Fourth Digit)
Pausing at the top resets bracing, reinforces postural control, and prevents momentum from carrying you into the next rep. This is especially valuable for corrective exercises and bodybuilding movements where mind-muscle connection is key.
Tempo’s Impact on Training Outcomes
Hypertrophy
Slower tempos (especially 3–0–3–0 or similar) can amplify time under tension and metabolic stress, both of which stimulate muscle growth. This is effective even at moderate loads, making it ideal for joint-friendly hypertrophy phases.
Strength
Fast concentrics (like 3–0–1–0 or even 2–0–X–0, where “X” = explosive) train rate of force development. Meanwhile, strategic pauses and slow eccentrics improve stability and bar path precision—key for PR attempts and maximal lifts.
Neural Control & Injury Prevention
Deliberate tempos enhance proprioception and reinforce efficient motor patterns. Slowing a movement (especially during rehab or prehab) forces the CNS to refine coordination, stabilize joints, and recruit stabilizers properly.
Common Tempo Prescriptions by Goal
| Goal | Example Tempo | Focus |
|---|---|---|
| Hypertrophy | 3–1–2–0 | Time under tension, muscle trauma |
| Maximal Strength | 2–0–X–0 | Explosive concentric, controlled eccentric |
| Stability & Control | 3–2–3–1 | Pauses, joint control, mind-muscle focus |
| Rehab/Prehab | 4–2–2–2 | Motor control, tendon remodelling |
Manipulating Tempo for Progress
Just like adjusting volume or load, tempo should evolve over time. A great progression might involve beginning with slow eccentrics to build control and progressing to explosive concentrics for neural drive. Or alternating between tempo phases (3-week blocks of 4–0–2–1, followed by 2–0–X–0) to train different adaptations.
Remember, changing tempo—even without changing weight—can completely shift a program’s stimulus.
Common Mistakes with Tempo Training
- Rushing tempo reps without awareness: Many lifters default to fast, uncontrolled reps, especially under fatigue.
- Not matching tempo to intent: You shouldn’t train explosive concentric speed during rehab or use long eccentrics when power is the goal.
- Using tempo as a gimmick: It must match your periodization and overall goal—it’s not just about making things “harder.”
Control the Rep, Control the Outcome
Tempo is a variable hiding in plain sight, one that can unlock new growth, accelerate strength gains, and reduce injury risk. Whether you're training for aesthetics, performance, or longevity, intentional tempo programming will elevate your results far beyond just lifting heavier.
Control the rep, control the stimulus. Simple as that.