10/21/2026
Strength training is an important part of healthy aging, helping you maintain muscle strength and making everyday activities easier as you get older. One way to get more out of your strength training is to pay attention to the tempo, or how quickly you move through each repetition.
Every rep has two phases:
- Concentric | The lifting phase: Your muscle shortens as it produces force, such as when you stand up from a squat or lift a dumbbell during a biceps curl.
- Eccentric | The lowering phase: Your muscle lengthens while controlling the movement, such as when you lower into a squat or lower a dumbbell.
While both phases are important, the eccentric portion is often rushed. Slowing it down can increase the time your muscles are working and challenge them in a different way.
Try this: During your next strength workout, take about 3 seconds to lower and 1 second to lift. Keep the movement controlled and choose a weight that allows you to maintain good form.
Remember, faster isn't always better. A controlled tempo can make a familiar exercise more challenging without necessarily adding more weight, helping you build strength that supports you for life.
