Lifting Tempo for Strength vs Hypertrophy: What Does Science Say?

When it comes to resistance training, we often focus on the “big” variables – how much weight to lift, how many sets and reps to do, and how long to rest. However, one often-neglected variable is the lifting tempo – the speed at which you perform each phase of a repetitionpmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov. As an orthopedic clinical specialist (OCS) physical therapist, I emphasize that how you lift is just as important as how much you lift. Different lifting tempos can influence your training results in terms of muscular strength and hypertrophy (muscle size gains)pmc.ncbi.nlm.nih.gov. This blog will explore what the evidence says about slow versus fast lifting tempos, the pros and cons of each, and how to optimize tempo for your goals. The good news is that by understanding tempo, you can fine-tune your workouts for better results while keeping them safe and effective.