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Tempo Training

Tayyab provides an overview of tempo training.

The late twentieth century saw a massive rise in fast food and general dining out culture all around the world. As the world became more connected and, in general, became faster, most people resorted to ready-to-eat instant meals, dined out more often, or at least grabbed hams and subs from drive-throughs and cafés.

The increased competition between eateries such as Mc Donalds and Burger King meant more aggressive promotion along with a tempting product line that was sourced from inorganic and GMO laden materials. All those factors cumulatively resulted in an increased number of obesity and other physical and muscular diseases.

As the problem of obesity aggravated in the West to the point that it started affecting kids at a very young age, mass level awareness campaigns were launched to promote healthy eating habits and to teach fitness regimes in general lifestyles.

Thankfully, by the 21st century, health and fitness became pretty much incorporated as a standard of fashion and beauty, and younger people showed an inclination towards shedding weight, getting their bodies toned, and having their muscles built.

Although, most young people today visit the internet every day for diet plans and weight training programs and tempo training has emerged as the latest buzzword in the fitness circuits.

Most people who opt for strength training programs try to follow the tempo training regimes but more often than not it backfires because people are not aware of how exactly tempo training works.

Here are a few key things that you need to know if you are planning to opt for tempo training.

How is Tempo Training Different?

In essence Tempo Training is also a strength training program that aims at building up muscle and increasing strength and endurance while shedding weight in the process. The essential components of any strength training program include reps, sets, rest periods, selection of exercise, and how many times you train in a week.

However, tempo training focuses on building muscle resistance by spending time during pauses under tension and lifting down weight.

Result-Oriented Programming

In simplest terms, tempo training is all about consistent timing and remaining patient and consistent. Most beginners who start strength training are in haste to get the results, which is normal.

As a result, they often end up haphazardly changing and varying time, speed, and weights in each phase. This does not mean that the time spent on each tempo has to be longer consistently.

However, the time needs to be strategically planned with a combination of longer and shorter periods in every phase. This time-based program must be followed consistently and should not be changed haphazardly.

Slow Tempo

Most beginners might not be able to lift very heavyweights, and one should not lift weights that are beyond their physical capacity and muscle endurance.

However, beginners can benefit from using a slower tempo while lifting the lighter weight. The slow tempo builds greater resistance and stimulates more muscles. The slower speed will also allow you to perform more reps which means you will be able to burn more weight. 

Page Reference

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  • TAYYAB, M. (2018) Tempo Training [WWW] Available from: [Accessed

About the Author

Mr. Tayyab is a Freelance Journalist who writes about Nutrition and Minerals to help athletes.