The Importance of Tempo in Rehabilitation

You may have noticed that your physical therapist has you perform your exercises at different speeds. Sometimes they might want you to speed up, slow down, or even pause. This speed and rhythm of each repetition of exercise is called tempo.

At Bespoke Treatments we emphasize tempo in our programs to ensure precision and personalization for you, your injury, and your goal.

Tempo: The Basics

In the Bespoke Health app, we write tempo as three numbers with a dash in between each number. Each number represents a specific part of the movement. An example of a tempo you might see could be 3-1-2.

The first number refers to the eccentric, or lowering portion of the movement. If you were performing a squat, this would be the portion of the movement where you are sitting down and back bending your knees and hips

The second number refers to the isometric, or pause at the bottom of the movement. Using the squat example, this would be a hold at the bottom of the movement.

The third number refers to the concentric, or raising portion of the movement. During a squat this is when you would push through the ground, extend your hips, and straighten your knees to finish the repetition.

A fourth number is occasionally used for solidifying the top portion of the movement, but we will only be describing the first three numbers in this article.

Putting it all together for our squat example, a 3-1-2 tempo would be performing a repetition where you lower yourself to the bottom position in 3 seconds, pause at the bottom for 1 second, and rise back up in 2 seconds.

Benefits of Tempo Training

We use tempo for several reasons in our exercise prescription. First, it ensures that we always get the desired amount of total work in. Performing a set of squats for 20 reps without a tempo attached means each repetition could be performed differently, either too fast or too slow. 

Second, it ensures that the exercise is individualized to your goals. Each tempo, when part of a larger program, can be used to increase body control, muscle growth, strength, or explosive power. 

Third, tempo training allows for smooth progression as you get fitter. Increasing tempo increases the total time under tension, or total time you are exercising before resting. By increasing time under tension, you can make the same exercise slightly harder without increasing the weight.

Tempo Training Examples

For a beginner learning to control their own body weight, a good tempo could be 3-1-3. This would be three seconds lowering into the squat with control, a one second pause at the bottom keeping muscular tension, and three seconds rising to standing. Emphasis with this tempo is constant control throughout the movement.

An intermediate tempo aiming at muscle hypertrophy (growth) could be a 3-0-3 tempo. This means three seconds lowering into a squat with control, then an immediate reversal at the bottom back to rising up for three seconds. This keeps constant tension on the muscle, which is one of the signals the body uses to build more muscle.

An advanced tempo for power development could look like 2-0-0. In a squat, this would be descending with control, then immediately reversing the movement and standing as fast as possible. This intent to accelerate can also be written as 2-0-X. 

We have used the same exercise for all examples, but the outcome of using each tempo is considerably different. As a rule of thumb, when learning a movement, use a tempo that is slow at each portion of the movement. When trying to build muscle, use a tempo that keeps constant tension during the movement. When trying to build power, use a tempo that is controlled then explosive.

Ask Your Physical Therapist

Different tempos will come into play at different times during your rehabilitation or training journey. To ensure you are using the optimal tempo for your goals, consult with your physical therapist. This ensures that your exercise prescription is individualized to you, your injury, and your goals.