What does tempo describe in resistance training?

What does tempo describe in resistance training?

• A. The weight lifted per rep.
• B. The speed of lifting and lowering a load, often expressed as a four-number tempo.
• C. The rest interval between sets.
• D. The order of exercises in a circuit.

Answer: (B)

Tempo describes how fast you move through a repetition, shaping the control and time under tension of the lift. It specifies the speed of the lowering (eccentric) phase, any hold at the bottom, the lifting (concentric) phase, and any hold at the top. This is often shown as a four-number sequence, with each number representing seconds for that phase. For example, a tempo of 3-0-1-0 means you lower the weight over 3 seconds, have no pause at the bottom, lift over 1 second, and have no pause at the top. This level of control influences technique, progression, and training outcomes: slower tempos increase time under tension and can boost hypertrophy and control, while faster tempos can focus on power and speed. The other aspects—weight lifted per rep (load), rest interval between sets, and order of exercises in a circuit—describe different training variables, not tempo.

Tempo describes how fast you move through a repetition, shaping the control and time under tension of the lift. It specifies the speed of the lowering (eccentric) phase, any hold at the bottom, the lifting (concentric) phase, and any hold at the top. This is often shown as a four-number sequence, with each number representing seconds for that phase. For example, a tempo of 3-0-1-0 means you lower the weight over 3 seconds, have no pause at the bottom, lift over 1 second, and have no pause at the top. This level of control influences technique, progression, and training outcomes: slower tempos increase time under tension and can boost hypertrophy and control, while faster tempos can focus on power and speed. The other aspects—weight lifted per rep (load), rest interval between sets, and order of exercises in a circuit—describe different training variables, not tempo.