Lifting

Optimal Rep Speed: How Fast or Slow Should You Lift Weights?

January 08, 2025 3 min read

Optimal rep speed when it comes to weightlifting, can significantly impact your results. Whether you're aiming for strength, hypertrophy (muscle growth), endurance, or power, the tempo of your reps plays a crucial role.

In this blog post, we'll explore the optimal speed for lifting reps based on different fitness goals and provide insights into how you can adjust your lifting tempo to maximize your gains.

Note: If you would like to learn more about which rep ranges to perform based on your goals, click here to read our resource on rep ranges!

Understanding Rep Tempo

Rep tempo refers to the speed at which you perform each phase of a lift. It is typically divided into three phases:

Eccentric Phase: The lowering part of the lift (e.g., lowering the barbell in a bench press).
Concentric Phase: The lifting part of the lift (e.g., pushing the barbell up in a bench press).
Isometric Phase: The pause between the eccentric and concentric phases.

The tempo is usually represented by a series of numbers, such as 2-1-2, where the first number indicates the seconds spent in the eccentric phase, the second number indicates the pause, and the third number indicates the seconds spent in the concentric phase.

Tempo for Different Goals

Strength

Recommended Tempo: 1-0-1 or 2-0-1
Explanation: For strength, you want to focus on moving the weight with control but explosively during the concentric phase. A faster tempo (1-0-1) helps you lift heavier weights, which is essential for building strength.
Example: In a squat, lower the weight in 2 seconds, no pause, then lift it in 1 second.

Hypertrophy (Muscle Growth)

Recommended Tempo: 2-0-2 or 3-1-2
Explanation: For muscle growth, a slower tempo increases time under tension, which stimulates muscle fibers and promotes growth. A tempo of 2-0-2 or slower allows for better muscle engagement.
Example: In a bicep curl, lift the weight in 2 seconds, pause for 1 second, then lower it in 2 seconds.

Endurance

Recommended Tempo: 2-1-2 or 3-1-3
Explanation: For endurance, a moderate to slow tempo helps build muscular endurance by increasing time under tension. This approach trains the muscles to sustain effort over a longer period.
Example: In a push-up, lower your body in 3 seconds, pause for 1 second, then push up in 3 seconds.

Power

Recommended Tempo: 1-0-1 or even faster concentric (explosive)
Explanation: For power, the focus is on explosive movements. The concentric phase should be as fast as possible to maximize power output, while the eccentric phase should be controlled, but not excessively slow.
Example: In a deadlift, lift the weight explosively in 1 second, no pause, and lower it in 1-2 seconds.

Benefits of Varying Rep Tempo

Increased Muscle Activation: Changing the tempo can help activate different muscle fibers, leading to more balanced muscle development.
Enhanced Focus: A varied tempo requires concentration and control, improving your mind-muscle connection.
Reduced Risk of Injury: Controlling the tempo, especially during the eccentric phase, can reduce the risk of injuries by ensuring proper form and reducing strain on the joints.

Practical Tips for Adjusting Tempo

Start Slow: If you're new to tempo training, start with a moderate tempo (e.g., 2-1-2) to get used to controlling the weight through the entire range of motion.
Focus on Form: Ensure you maintain proper form regardless of the tempo. Avoid rushing through the reps, especially during the concentric phase.
No pressure: Tempo will not make or break your lifts. Adjust slowly and don't put pressure on yourself to time your reps perfectly.

Conclusion

Performing reps at optimal rep speed can greatly influence your training outcomes. By adjusting your rep tempo to align with your fitness goals—whether it's strength, hypertrophy, endurance, or power—you can optimize your workouts and achieve better results.

Experiment with different tempos, pay attention to your body, and find the rhythm that works best for you. Happy lifting!

Sources:

American Council on Exercise (ACE)
National Strength and Conditioning Association (NSCA)
Journal of Strength and Conditioning Research

FAQ

Porrada is a Portuguese term commonly used in Brazilian Jiu-Jitsu (BJJ) and Brazilian culture to describe a tough, intense, and gritty style of training or fighting. The direct translation of porrada from Portuguese to English is "beating" or "brawl." It embodies the spirit of going all out, giving your maximum effort, and pushing through challenges. In BJJ, practicing porrada means training with high intensity and determination.

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There are two main ways you can get started with training: 1) You can find a BJJ gym near you and do a trial day, or 2) you can create your own mini home gym and start training with friends. Option #2 is how our team at Porrada got started! We ordered 1-inch thick puzzle mats in a 10’x10’ square and began training using online resources. If you do start with the second option, we recommend eventually finding a gym down the road in your career. It will help you by allowing you to roll with more people and receive high-level instruction.

BJJ is quite similar to wrestling. Both start standing and use takedowns as a method to score points. Both use very similar mechanics overall. The main differences are that there are no pins (you can be on your back in Jiu-Jitsu), BJJ involves submissions, and the points system for each is very different. BJJ grants points for takedowns/sweeps, back control, mount, guard passes, and knee on belly. Wrestling grants points for takedowns, escapes, and back points (back exposure for freestyle).

BJJ is a very unique sport in many ways. There are so many incredible benefits to training Jiu-Jitsu. The biggest reasons we advocate for it are the mindset training and the added ability to defend yourself. In BJJ, you are forced to humble yourself over and over again, every single day. This sport is a great way to mature rapidly and generally become a better person (in our opinion). You will also have a better ability to defend yourself than 99% of the population—a pretty big bonus.

You’re never too old to start training! We see people on the mats of all ages and sizes. Large and small, old and young can, and should, train BJJ. If you are on the older side, it is perfectly acceptable to take it slow and learn at your own pace. You don’t always have to go full speed—don’t worry. There are typically also classes that separate people by goals. Certain classes are for those who want to compete, some are for general instruction, and some are specifically for self-defense teachings. There is a place for everyone on the mats.