What Is Tempo Training in Workouts?

David Cozzens
Apr 23
4 min read

Updated: Apr 24

Tempo training is a workout method where you control the speed of each movement phase - lowering, pausing, lifting, and resting. For example, in a squat with a 3-1-2-0 tempo:

Lower for 3 seconds
Hold for 1 second at the bottom
Lift for 2 seconds
No pause at the top

Why try it?

Builds muscle and strength by increasing time under tension
Improves form by removing momentum
Reduces injury risk with controlled movements

Start with a 3-1-2-0 tempo for squats or deadlifts, and adjust weight or timing as you progress. This simple tweak can make your workouts more effective and safe.

Lifting Tempo Guide: How-To Use, Benefits, and Tips!

Key Parts of Tempo Training

Tempo training uses a four-number system to guide how each rep is performed. These numbers represent the , , , and . Let’s break down what each phase means and how they affect your workout.

What Tempo Training Does

Once you understand tempo numbers, controlled movement offers three key benefits:

Build Muscle and Strength

By increasing the time your muscles stay under tension, tempo training helps with muscle growth and strength. This is especially effective during the eccentric (lowering) phase. For example, one client put on 18 lbs of muscle in just four months [1].

Improve Exercise Form

Slowing down each phase of a movement removes momentum from the equation. This helps fine-tune your posture, alignment, and how well your muscles engage during exercises.

Reduce Risk of Injury

Focusing on a controlled eccentric phase gives you better movement control, which can lower the chance of injuries. One client, Richard, regained pain-free movement and improved daily mobility through this approach [1].

Getting Started with Tempo

Using controlled movement can elevate your workouts. Here's how to include tempo in your training routine.

Choosing Your Tempo Speed

A 3-1-2-0 tempo works well for compound lifts like squats and deadlifts. Here's what it means:

3 seconds lowering the weight (eccentric phase)
1 second pause at the bottom
2 seconds lifting the weight (concentric phase)
0 seconds pause at the top

How to Perform Tempo Squats

Stand with your feet shoulder-width apart and follow the 3-1-2-0 tempo. Lower yourself over 3 seconds, pause for 1 second at the bottom, push back up over 2 seconds, and begin the next rep right away.

Increasing the Challenge

Want to make tempo training tougher? Try these tweaks:

Add 1-2 seconds to the lowering phase (e.g., 4-1-2-0 or 5-1-2-0)
Increase the weight by 5-10% when the current tempo feels manageable
Hold the bottom position for 2-3 seconds to build more tension in the muscles

These small changes can help you refine your form and build strength effectively.

Wrap-Up

Tempo training turns every rep into a purposeful step toward building strength, muscle, and reducing the risk of injury. Start by booking a consultation with Train with Dave to outline your goals and receive a custom workout and nutrition plan. Use the 3-1-2-0 tempo (or a variation that suits you) in your lifts, monitor your progress, and adjust tension or load as needed. Take advantage of a risk-free four-session trial to seamlessly incorporate tempo training into a program designed just for you.

FAQs

How do I figure out the right tempo for my fitness goals?

Finding the right tempo for your workouts depends on your fitness level, goals, and the type of exercises you’re doing. For example, slower tempos can help build strength and control, while faster tempos might be better for endurance or cardio-focused goals.

To determine what works best for you, consider working with a professional trainer who can assess your needs and create a personalized plan. Tailored guidance ensures your tempo aligns with your objectives, whether you’re aiming to lose weight, gain muscle, or improve overall fitness.

What are common mistakes to avoid during tempo training?

When practicing tempo training, it's important to avoid a few key mistakes to ensure you're getting the most out of your workouts:

Ignoring proper form: Focusing solely on tempo while neglecting correct form can increase the risk of injury and reduce the effectiveness of your exercise. Always prioritize technique over speed or weight.
Rushing through the movements: The purpose of tempo training is to control the pace of each phase of the exercise. Avoid speeding up or skipping the slower phases, as this diminishes the benefits of muscle engagement.
Using too much weight: Overloading the weight can make it difficult to maintain the prescribed tempo, leading to compromised performance. Start with a manageable weight and increase gradually as you build strength.

By avoiding these pitfalls, you can maximize the benefits of tempo training and achieve better results in strength, endurance, and muscle control.

Can you use tempo training in cardio workouts, or is it just for strength training?

Yes, tempo training can absolutely be incorporated into cardio workouts! While it’s often associated with strength training, tempo training can enhance cardio exercises by focusing on controlled pacing and intentional effort. For example, you can vary the speed of your running, cycling, or rowing intervals to emphasize different energy systems and improve endurance, speed, and overall performance.

By slowing down or speeding up specific phases of a cardio movement, you can target different muscle groups and challenge your body in new ways. This makes tempo training a versatile tool for both cardio and strength routines, helping you achieve a well-rounded fitness regimen.