The speed of your repetitions is a very important factor in the success of your
program. Do not lift a weight with too much speed by using momentum and body swings instead of your own muscle strength.

If you are just starting weight lifting, use a deliberate tempo rather than an explosive motion. You will quickly realize that a slower motion is more excruciating than a fast one. You use your muscles much more when you lift a weight up and down slowly, which is exactly what you want.

The key to rep speed is remaining in control of the weight rather than letting the weight control your motion. This is especially true at the beginning of a set. As your set progresses, you will start to lose control of your movement; however, this does not mean that you should stop trying to keep as much control as possible. When you handle less weight using a deliberately slower speed, you will experience the following results: • Your muscle fiber recruitment will be much more powerful.

• You will feel your muscle contract much more efficiently.


You are less likely to damage your joints or tear a muscle.

• You are less prone to making a faulty move or losing your balance.

It is recommend that you take two or three seconds to raise a weight and at least as much time, if not slightly more, to lower it. The weaker your muscles are or the older you are, the slower each repetition should be performed. The elderly are trained with much success using a super slow motion of 10 seconds to lift the weight and 10 seconds to lower it. If this extremely slow motion seems too slow for you, raise the weight in five seconds and lower it in three to five seconds.

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