Day 2: Movement Quality (and Why It Matters)
TRANSCRIPT:
Today, we’re talking about something that might surprise you—the power of slowing down your reps. I know the instinct is to move fast, jam through a workout, and just ‘get it done,’ but trust me, how you move matters way more than how much weight you lift or how many reps you do.
When we control our movements—rather than rushing through them—we actually build more strength, improve our technique, and reduce our risk of injury. One of the best tools for this is called Tempo.
Tempo is simply the speed at which you move through an exercise—how slow or fast you lower, pause, lift, and pause. Instead of just cranking out reps, using tempo helps you build control, improve technique, and get stronger without needing to lift heavier weights right away.
In strength training, tempo is written in a four-number format, sometimes including an ‘X’ to indicate an explosive movement.
For example, you might see something like ‘30X1’ written in a workout. Let’s break it down.
The first number tells you how many seconds to take in the lowering or “eccentric” phase of a movement. So in a squat or push-up, a ‘3’ means you lower slowly over three seconds.
The second number is the pause, or “isometric” phase, at the bottom—a ‘0’ means no pause, a ‘1’ means hold for one second.
The third number is the upward, or “concentric” phase— a ‘2’ would mean a two-second lift, whereas an ‘X’ means explode up quickly.
And the last number is the pause at the top – another isometric muscular contraction. A ‘1’ means you take one second before lowering again.
So, why does tempo matter, and why is it a normal part of strength and conditioning programs? Because when you use tempo, your muscles stay under tension longer. And that’s what helps you build strength and stability in your movements.
Tempo also forces you to focus on form—so you’re not just going through the motions but actually feeling strong in every rep.
Today, we’re putting this into practice. We’ll slow things down, follow a set tempo, and really feel each phase of the movement. No rushing—just quality reps that build real strength. Let’s get started.
Questions? I’m here for you! Reach out by email at kacey@anue.me, or via IG at @kaceyjaneen.