Skip Nav
Healthy Eating Tips
If You Love Oatmeal, You Need to Know This Trick
Hangovers
I Got Hammered to Try These Hangover-Prevention Vitamins, So You Don't Have To
DOMS
Should You Exercise When You Are Sore?

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 :)
Cute Sports Bras
Lifting Tip: Keep Your Head Straight
Do Active Rest Between Strength Training Exercises
Boxer Alicia Napoleon
Nap at Napericse Gym Class
Mom Workout
New Mom Workout Goals
Lifting Tip: Warm Up With 10 Minutes of Cardio
70-Year-Old Woman Runs 7 Marathons on 7 Continents
How to Get the Most Out of Strength Training Session
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds