Slow Down to Get Stronger: What Those Numbers in Your Program Mean
Fall is my favourite time of year in the gym. The patio season is over, the kids are back in school, and people are ready to get back into a routine. If you're getting back into training this month, I want to give you one simple tool that will make every rep count more: tempo.
If you've ever trained with me, you've seen notes like "3010" next to a squat or a press, and maybe wondered what I was up to. Here's the short version, and how you can use it starting this week.
What the Four Numbers Mean
A tempo is just four numbers, and each one is a count in seconds for a different part of the rep:
First number: the lowering (eccentric). How long it takes to lower the weight or yourself. In a squat, that's the trip down.
Second number: the pause at the bottom. How long you hold the stretched position.
Third number: the lifting (concentric). How long it takes to stand up, press, or pull. A "0" or an "X" here means move it as fast as you can with control.
Fourth number: the pause at the top. How long you rest before starting the next rep.
So a 3010 squat means: take three seconds to sit down, no pause at the bottom, stand up with intent, and go straight into the next rep.
Why I Use Tempo With Almost Everyone
After more than 20 years of coaching, here's what I see over and over: most people rush the lowering part of a lift. They drop into the bottom of a squat or let the bar fall toward their chest, then muscle it back up. Slowing things down fixes a lot of that.
You own your positions. Three seconds on the way down gives you time to feel where your knees, hips and back are. You can't fix what you don't notice.
The weight goes further. A lighter load lowered with control can feel just as challenging as a heavier one rushed through. That's great news if you're coming back after a summer off.
You build consistency. When every rep looks the same, it's much easier to see real progress from week to week.
How to Try It This Week
You don't need a fancy program to start. Pick one or two main movements and try this:
Choose your lifts. Squats, push-ups, rows, and Romanian deadlifts all work well.
Use a 3010 tempo. Count "one-one-thousand, two-one-thousand, three-one-thousand" on the way down, then lift with purpose.
Drop the weight a bit. Start about 10 to 20 percent lighter than usual. Your ego might complain, but your form won't.
Keep the sets short. Three sets of 6 to 8 reps is plenty. Quality over quantity.
Make the count part of the work. If the count falls apart, the set is done, even if you have reps left.
Once a 3010 feels smooth, you can add a short pause at the bottom (a 3110) or slowly bring the weight back up. That's progress, one honest rep at a time.
A Few Common Mistakes
Counting too fast. "Onetwothree" is not three seconds. Slow down and count out loud if you need to.
Holding your breath the whole time. Brace before the rep, and breathe between reps.
Using tempo on everything. Save it for your strength work. Jumps, sprints, and conditioning are meant to be fast.
Make This Fall Count
Tempo is one of the simplest changes you can make, and it pays off in better movement, better control and steadier progress. Give it a try for the next few weeks and pay attention to how your lifts feel.
If you'd like a coach in your corner while you build strength this fall, I'd love to help. I offer 1-on-1, partner, and small-group training in my home studio here in London, and I'm now taking on remote coaching clients wherever you are. You can learn more at whosyourtrainer.com.
Yours, in health,
-Coach Dave
Comments