Skip Nav
Healthy Recipes
High-Protein Vanilla Almond Raspberry Overnight Oats Offers Almost 17 Grams
Healthy Eating Tips
After Years of Failed Attempts, I Finally Survived a Cleanse
Fitness Video
Remember American Ninja Warrior's Wonder Woman? She's Back and Making History

Lifting Tip: Change Up Your Speed

Just as it's important to challenge and confuse your muscles by using different weight-lifting equipment, you can increase the benefits of weight training even more by varying the tempo, or speed, of your reps.

While very slow repetitions challenge the endurance strength of the muscle, it's important to incorporate a variety of tempos into your workout, including medium and faster-paced speeds. Change up your speed by doing three sets: one slow, one medium, and one quick. Or vary your speeds on different days. You can also change the speed within each rep. Lift slowly and lower quickly for a set and then do the opposite. Using these varying tempos challenges the muscles with different rates of tension, increasing the benefits of strength training and making you stronger. Tempo variations work well with exercises that use dumbbells, resistance bands, medicine balls, machines, or no equipment at all.

Around The Web
Join The Conversation
goddessru goddessru 7 years
I never knew this until I went to a body conditioning class at Golds Gym. Strength training has changed so much. It def makes a difference to vary the speeds. Confusing your muscles is always a good thing :)
10 Total-Body Moves That'll Blast Fat and Cut Your Gym Time in Half
Ethiopian Runner Finishes Olympic Race After Losing Shoe
How to Make a Home Workout Room
Trick to Make Your Abs Look Better
How Old Is Gymnast Oksana Chusovitina? (Video)
What to Eat Before and After a Morning Workout
Orlando Shooting Victim Returns to Zumba | Video

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
X