What is Tempo?

Tempo describes how fast or slow each phase of a rep is. It is often written as four numbers, like 3-1-1-0, meaning 3 seconds lowering, 1 second pause at the bottom, 1 second lifting and no pause at the top. It makes you control the weight rather than rushing.

Slowing the lowering phase can make a lighter weight feel harder and help you learn good form. For example, try a push-up where you take three seconds to go down and one second to push up. Choose a tempo you can keep steady and safe throughout the whole set.