What is the optimal tempo for functional exercises?

2 Why does tempo matter?

Tempo affects how much tension, stress, and time under tension (TUT) your muscles experience during an exercise. Tension is the force that your muscles produce to overcome resistance. Stress is the amount of damage that your muscles incur from resistance. TUT is the duration that your muscles are under tension. By manipulating tempo, you can change the intensity, volume, and focus of your training. For instance, a slower tempo can increase TUT, stress, and metabolic fatigue, while a faster tempo can increase tension, power, and neural activation.

3 How to choose the optimal tempo?

When it comes to functional exercises, the optimal tempo depends on your goals, level, and type of exercise. Generally speaking, there is no one-size-fits-all tempo for all functional exercises; however, if your goal is to build strength, you should use a moderate to fast tempo that allows you to lift heavy weights with good form - a typical tempo for this is 2-0-1-0 or 1-0-1-0. If your goal is to build muscle, you should use a slow to moderate tempo that creates more TUT, stress, and metabolic fatigue - a typical tempo for this is 3-1-1-0 or 4-0-1-0. For endurance training, a fast to very fast tempo that challenges your cardiovascular system and muscular endurance - such as 1-0-1-0 or 0-0-1-0 - is best. To improve power, use a very fast or explosive tempo that maximizes tension, power, and neural activation - such as X-0-X-0 or 0-0-X-0 (where X means as fast as possible). And for mobility training, a slow to very slow tempo that enhances your range of motion, joint stability, and muscle control should be used - such as 5-2-1-0 or 10-0-1-0. Remember that these are just guidelines; you can also vary your tempo depending on the type of exercise, the phase of your training cycle, and your personal preference. The key is to experiment and find what works best for you and your goals.

4 How to measure tempo?

To measure tempo, you can use a stopwatch, a metronome, or a tempo trainer app. Alternatively, you can count in your head or out loud, but this may not be very accurate or consistent. The best way to measure tempo is to use a combination of tools and feedback. For example, you can use a stopwatch to time your eccentric and concentric phases, a metronome to set your rhythm and pace, and a tempo trainer app to monitor your progress and performance.

5 How to apply tempo?

To apply tempo, you need to follow a few steps. First, you need to choose a tempo that matches your goal, level, and type of exercise. Second, you need to choose a weight or resistance that allows you to complete the desired number of reps and sets with the chosen tempo. Third, you need to perform each rep with the same tempo, without compromising your form or technique. Fourth, you need to adjust your tempo as you progress or change your goal, level, or type of exercise.

Tempo is an important variable that can make a big difference in your functional training. By understanding what tempo is, why it matters, and how to choose, measure, and apply it, you can optimize your functional exercises and achieve your fitness goals.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?