Tempo Training
Controlling the speed of each phase of a lift to increase time under tension and improve control.
What is tempo training?
Tempo training assigns a specific speed to each phase of a lift — the lowering (eccentric), the pause at the bottom, the lifting (concentric), and the pause at the top. Tempos are usually written as four numbers, like 3-1-1-0, representing seconds for each phase.
Slowing down specific phases — especially the eccentric, or lowering, portion — increases time under tension without adding weight, which can build muscle and control even with lighter loads.
How to structure tempo training
Example tempo squat (3-1-1-0): 3 seconds lowering down, 1 second pause at the bottom, 1 second standing up, no pause at the top — then repeat.
Because tempo work demands real control, it usually means using a lighter weight than your normal working sets — the slower speed is the challenge, not the load.
Who tempo training works well for
Tempo training is especially useful for lifters working on technique, control, or muscle growth without adding more weight to the bar. It's also commonly used in rehab and return-to-training contexts where control matters more than load.
Logging tempo work in FitForgeFlow
Note your tempo (like 3-1-1-0) in the set notes when logging in FitForgeFlow, so your history shows not just what you lifted, but how you lifted it.