Tempo
Tempo is the speed at which the phases of an exercise are performed, written as four numbers: lowering, pause at the bottom, lifting, pause at the top.
In practice
For example 3-1-1-0 means 3 seconds down, 1 second pause, 1 second up and no pause at the top. Controlling tempo improves technique and increases time under tension.
For information only
This information is general and not a personalised programme. Train gradually with correct technique; if you have injuries, medical conditions or doubts, ask a doctor or a qualified professional.
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Exercises where it is used
Related terms
Frequently asked questions
What is Tempo?
Tempo is the speed at which the phases of an exercise are performed, written as four numbers: lowering, pause at the bottom, lifting, pause at the top. For example 3-1-1-0 means 3 seconds down, 1 second pause, 1 second up and no pause at the top. Controlling tempo improves technique and increases time under tension.
Can you give a practical example of Tempo?
Squat with a 3-1-1-0 tempo: three seconds down, one second pause at the bottom, one second up and no pause at the top.
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