Have you ever wondered why you lift at different speeds or tempos instead of maintaining a constant pace? The answer lies in the distinct physiological effects these variations have on your performance. Factors like stability, power, speed, and muscle growth all play a role in determining the optimal tempo for an exercise.
A slower tempo enhances stability and improves proprioception—the body’s ability to sense movement and position without visual input. Moving slowly allows your body to develop this awareness, which improves over time.
On the other hand, quick, explosive movements activate muscle fibers rapidly, helping them contract as fast as possible. These are most effective in plyometrics, change-of-direction drills, power movements, and acceleration training.
Power movements focus on recruiting the maximum number of muscle fibers while emphasizing rapid contractions. Slowing down the eccentric phase (lowering portion) helps activate more muscle fibers, while explosiveness in the concentric phase (lifting portion) ensures those fibers are effectively utilized.
This is why we incorporate different tempos—they serve a purpose beyond just changing up a workout. Various tempos help:
- Build muscle mass
- Increase force production and power output
- Improve balance and stability
Next time you're in a session, ask about the ideal tempo for your exercises!
