What is Tempo Training & How We Use It

In our current block of training, we’ve been following a specific tempo for each of our main lifts. These are the “4-1-2-1” numbers you’ve seen on the board! That’s tempo training in action, and it’s one of the most effective methods we use to build your strength, control, and confidence in your lifts.

So, what is tempo training?

Tempo refers to the speed of each part of a lift. The 4 numbers like “4-1-2-1” breaks down each phase:

1. 1st number = Lowering phase (eccentric)

2. 2nd number = Pause at the bottom

3. 3rd number = Lifting phase (concentric)

4. 4th number = Pause at the top

   
   

Example:A 4-1-2-1 squat means:

• Lower for 4 seconds

• Hold at the bottom for 1 second

• Stand up over 2 seconds

• Pause at the top for 1 second

Why do we use tempo training?

• 🔥 Better form: Slowing down forces you to control the entire movement

• 💪 More time under tension: Builds strength and muscle without needing to go heavier

• 🧠 Mind-muscle connection: Improves awareness and control

• 🔄 Break plateaus: Forces your body to work in new ways, even with familiar exercises

We often add tempo in our strength blocks or coaching cues to help you:

• Build control before increasing weight

• Challenge yourself in a safe, effective way

If you see tempo numbers on the board or in your app, don’t skip them — they’re there for a reason! Your muscles (and future PBs) will thank you.

Carla & team x

Woman in the gym following Tempo Training