As a coach with over 4 years of experience and 10 years of moving my own body, one thing that is not talked about enough is this: you have to slow down your reps.
If your goal is to build muscle, a strong body that lasts a lifetime, to feel defined and toned, then you have to slow down and move with intention. Gone are the days where faster is better.
Here’s what the science says.
Slowing down your reps increases what’s called “time under tension” — the total amount of time your muscle is working under load during a set. Research shows that greater time under tension leads to more muscle damage, which triggers more muscle growth and adaptation. Studies have found that a slower tempo — particularly on the lowering phase of a movement — produces significantly greater muscle hypertrophy compared to faster, uncontrolled reps.
In simple terms — the slower you go, especially on the way down, the more your muscle has to work. And the more it works, the more it grows.
When you slow down your reps your muscles have time to register the movement, feel the stretch, feel the load, and actually build themselves stronger over time.
Here’s the rule:
Generally you want to go faster with gravity and slower against it.
- Bicep curl — faster up, slow on the way down. 3 seconds down.
- Squat — faster on the way up, slower on the way down. 3 seconds down.
- Push-up — faster pushing up, slow on the way down. 3 seconds down.
These small changes in how you move will make a bigger difference than adding more weight, more reps or more classes.
I can tell you from experience — the women who see the most transformation in my coaching are not the ones who go hardest. They’re the ones who move with the most intention.
If you want a quality body that lasts — do it right and build the right foundation.
For 1:1 coaching book a free consultation at rebornwcharlotte.com to discuss your goals and the best approach for your lifestyle.