Tempo
What is Workout Tempo?
Tempo is the pace at which we do an exercise.
There are four phases to every movement:
The eccentric phase, where our target muscles are lengthening as we are moving in the direction of gravity or external load
The bottom of the movement (first isometric)
The concentric phase, where our target muscles are shortening as we are moving away from the direction of gravity or external load
The top of the movement (second isometric)
You can change the tempo of any of these phases of a movement. You may want to move slower on the eccentric phase, hold at the bottom, move fast on the concentric phase, or pause at the top.
In programming, the tempo is written like this: 3/2/1/X with the order being Eccentric/Bottom/Concentric/Top.
A 3/2/1/X tempo means that you are lowering down for three seconds, pausing at the bottom for two seconds, pushing up for one second, and the “X” at the top means there is no pause. You’d go right back down into your next rep.
Modifying tempo is a great way to make your workouts more challenging without having to use more weight! The most common tempo modifications are to add pauses and to lengthen the eccentric.
Your guide to better, smarter, and more effective training sessions and finally getting the results you want!
Over 50 pages covering everything you need to know about strength training, its benefits, and how you might more effectively reach your goals.
Learn to improve your endurance, build muscle, get stronger, and achieve your dream body composition
Includes actionable tips, tricks, and advice on how to warm up, select weight, use proper technique, organize your diet, and stay consistent in your workouts and healthy lifestyle.
Provides strategies on what to do inside and outside of the gym to make the most progress possible
Features an exercise swap table in case you ever need to make adjustments to your workout routine
You might have the “what”, but don’t forget about the “why”! Education is everything here at Ladies Who Lift and that’s exactly why we put together our own LWL Complete Guide to Strength Training eBook.
Our goal is to build your confidence by means of building your knowledge. We want you to walk into your training sessions knowing that your hard work is going to pay off. Learn why we lift, how to train for your goals, what makes a successful workout program, and more in this info-packed guide!
Whether you’re training with us or following your own program, this manual is worth a read.
A twelve-week minimal equipment program that will improve your endurance, build muscle, gain strength, and help you achieve your dream body composition
Provides the exact exercises with video demonstrations, sets, reps, tempo, weight, and rest times for every workout
The 70+ page PDF includes jump links so you can easily navigate through the program on your phone or desktop
Appropriate for all fitness levels who have minimal gym equipment (resistance bands and dumbbells)
Weeks 1-4: Endurance block. Train 4 days a week with 4 total body days
Weeks 5-8: Hypertrophy block. Train 4 days a week with 2 upper body and 2 lower body workouts
Weeks 9-12: Max strength block. Train 4 days a week with 2 upper body and 2 lower body workouts
Includes our downloadable LWL Complete Guide to Strength Training which has over 50 pages covering resistance training benefits, how to achieve your fitness and physique goals, how to guarantee a program’s success, staying flexible with your program, technique tips, and fitness terminology.
You no longer need to be a member to work out with Ladies Who Lift! If you aren’t quite ready for personalized coaching, but still want serious results, our twelve-week program is perfect for you.
We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training Ebook so you can get both the “what” and the “why”!
A twelve-week gym-based program that will improve your endurance, build muscle, gain strength, and help you change your body composition
Provides the exact exercises with video demonstrations, sets, reps, tempo, weight, and rest times for every workout
The 70+ page PDF includes jump links so you can easily navigate through the program on your phone or desktop
Appropriate for all fitness levels with access to standard gym equipment such as barbells, dumbbells, cable machines, and basic machines.
Weeks 1-4: Endurance block. Train 4 days a week with 4 total body days
Weeks 5-8: Hypertrophy block. Train 4 days a week with 2 upper body and 2 lower body workouts
Weeks 9-12: Max strength block. Train 4 days a week with 2 upper body and 2 lower body workouts
Includes our downloadable LWL Complete Guide to Strength Training which has over 50 pages covering resistance training benefits, how to achieve your fitness and physique goals, how to guarantee a program’s success, staying flexible with your program, technique tips, and fitness terminology.
You no longer need to be a member to work out with Ladies Who Lift! If you aren’t quite ready for personalized coaching, but still want serious results, our twelve-week program is perfect for you.
We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training so you can get both the “what” and the “why”!
