Strength Training Support
Tempo is that little four-number code you’ll see in your workouts—like 3-0-1-0—and it’s not random. It tells you exactly how fast to move through each part of a lift. Why? Because slowing down your reps forces control, sharpens your form, and helps you build real, intentional strength.
Here’s what the numbers mean (in seconds):
1. First number – How long to lower the weight (the slow, controlled part)
2. Second number – How long to pause at the bottom
3. Third number – How long to lift the weight (the working part)
4. Fourth number – How long to pause at the top
Let’s say you’re doing a bicep curl at a 3-0-1-0 tempo:
Lower the weight for 3 seconds
No pause at the bottom
Curl it up in 1 second
No pause at the top
That’s it. Simple, right?
Tempo keeps you honest. No rushing. No momentum. Just pure control and strength where it counts. Use it to feel the movement, stay in your muscles, and level up your results.