
What is Tempo in Resistance Training?

Tempo in resistance training refers to the speed at which you perform each phase of an exercise. The tempo is usually expressed as a series of four numbers, which represent the four phases:
1) Eccentric (lowering) phase.
2) Bottom position phase.
3) Concentric (lifting) phase.
4) Top position phase of a movement.
It’s not just about how many reps or sets you do, but also about the pace and control you maintain throughout. For example, if a tempo prescription reads 3-1-2-0 for a squat, it means taking three seconds to lower into the squat position (phase 1), holding for one second at the bottom – while still under tension (phase 2), exploding up in two seconds (phase 3), and pausing momentarily at the top (phase 4) before starting the next rep. This deliberate timing can significantly impact muscle engagement and overall workout effectiveness.
Often you will hear people say that they are doing 3 sets of 10 reps of a certain exercise, but how does that actually break down and how can it change? Let’s look at how different the same number of reps could be:
Tempo 1:0:1:0 = 2 seconds per rep x 10 reps = 20 seconds Time Under Tension
Tempo 3:1:3:0 = 7 seconds per rep x 10 reps = 70 seconds Time Under Tension
We can see that the same programme could be carried out in various ways and as a result have a totally different effect on the outcome of the workout or the programme.
What tempo should I use?

It’s difficult to discuss tempo without including intensity, reps and rest periods in the same conversation when it comes to individual goals. Let’s look at a few examples to try and differentiate.
To Develop Power

Power is the ability to be explosive and requires lots of energy very quickly. Therefore, the weight is much heavier – between 80% to 90% of your one-rep max (1RM), a lower number of repetitions and a much longer rest period between sets.
For our squat example we reduce to three reps and slow the tempo down to 2-0-1-0.
Tempo 2:0:1:0 – 2 seconds lowering, no hold at the bottom and then 1 second explosive lift = 3 seconds per rep x 3 reps = 9 seconds Time Under Tension (TUT).
A longer recovery of 3-4 minutes is required to allow your muscles sufficient recovery time between sets.
To Build Functional Strength

For our squat – a tempo of something like 2-0-2-0 is recommended for strength. It doesn’t seem like a big change, but this tempo is more than likely slower than how you would usually lift.
With this load & tempo, two to four sets of 6 to 8 reps are recommended.
Tempo 2:0:2:0 = 4 seconds per rep x 8 reps = 32 seconds Time Under Tension (TUT).
A one-to two-minute rest between sets works well to give your muscles adequate time to recover to operate optimally for the next set.
To Build Muscle, Lose Weight or Tone Up

This sits somewhere in the middle of your 1RM range – you should be working at approx. 65-85% and your rep range is around 9-12 reps per set.
The TUT needs to be in the range of 40-70 seconds so a tempo of 3:0:3:0 = 6 seconds per rep x 9 reps = 54 seconds Time Under Tension would fit here.
A recovery or rest period of 60-90 seconds is optimal here.
To Build Muscular Endurance

Developing muscular endurance with tempo is very different to building strength, size or power. To build endurance, lighter weights are used – between 40% to 60% of your 1RM, a higher number of repetitions (13+) and a much shorter rest period between sets.
Sticking with our squat example we increase to 12 reps and slow the tempo down to 3-1-3-0 = 7 seconds per rep x 13 reps = 101 seconds Time Under Tension (TUT)
A 30-45 second rest between sets works well here so your muscles have less time to recover.
Benefit of Tempo Training

Tempo training in resistance workouts offers a range of benefits that can take your fitness journey to the next level. By manipulating tempo variations in your routines, you can target different muscle fibres, enhance mind-muscle connection, improve time under tension for more significant gains in strength and endurance.
One key advantage of tempo training is the increased time under tension it provides. This prolonged muscle engagement leads to greater muscle fibre recruitment and growth, resulting in improved muscle tone and definition.
Furthermore, by incorporating tempo variations into your routine, you can challenge both your fast-twitch and slow-twitch muscle fibres, promoting a balanced muscular development. This can help prevent imbalances and reduce the risk of injuries during physical activities.
In addition, tempo training helps improve proprioception – your body’s awareness of its position in space. By focusing on controlled movements with specific tempos, you enhance coordination and stability, leading to better overall performance in various exercises and daily activities.
Guidelines for Effective Tempo Training

How Aura Leisure Can Help
