28/08/2026
When an exercise gets challenging, it is very natural to want to move as quickly as possible just to get the set out the road 😅
But letting a weight drop quickly and bouncing it back up takes the effort away from your muscles that are supposed to be working and relies on momentum instead. It also puts unnecessary stress on your joints.
The speed at which you move a weight is called your lifting tempo, and finding the right rhythm makes a massive difference to your results.
A great rule of thumb for beginners is to break the movement into two distinct parts:
1. Control the lowering phase: Lower the weight under control over two to three seconds. This phase keeps your muscles working against gravity for longer, which builds stability and protects your joints as you're not bouncing it all over the place with no control.
2. Move with intent on the way up: When it comes to the concentric phase (the hard bit 🤣), you don't want to move in slow motion. Moving with intent allows you to recruit the working muscles more effectively and stops you from gassing out after 3 reps...
Slowing down the descent does not mean the whole movement needs to be sluggish. It is all about control on the way down, followed by a strong, purposeful drive on the way up (or the reverse for pulling movements like rows).
Next time you are on the gym floor, focus on counting to 2-3 on the lowering/eccentric phase, then drive the weight up with confidence. You will instantly feel the difference in control!
