What Is Tempo Training and Why Does It Matter?
Tempo training refers to the speed at which you perform each repetition of an exercise. Rather than simply lifting a weight up and down, tempo gives structure to how long you take in each phase of the movement.
At UPC, tempo can be a key part of how we coach safe, effective, and long-term progress.
How Is Tempo Written?
Tempo is usually written as four numbers. For example: 31X1.
If you’ve never seen this before, it can look like a secret code. Even if you’ve used tempo in practice but never seen it written down, it can still be confusing at first.
Don’t worry. Once it’s broken down, it becomes very simple.
What Do the Numbers Mean?
Let’s use a squat as the example and assume the starting position is standing tall.
31X1 means:
3 – The descent
Take 3 seconds to lower from standing into the bottom of the squat.
1 – The pause at the bottom
Hold the bottom position for 1 second to recognise and control the hardest part of the movement.
X – The drive up
Explode up from the bottom position as fast as you can, while maintaining good movement mechanics.
1 – The pause at the top
Pause for 1 second at the top before starting the next repetition.
Each number tells you exactly how to move, not just how much weight to lift.
Why Does Tempo Matter?
At UPC, 31X1 is our go-to tempo for most people, especially those who are new or still learning movement patterns.
It provides the right balance of:
Control
Safety
Skill development
Here’s why each part matters.
The controlled descent (3 seconds)
Slowing the lowering phase helps you stay in control and maintain good positions under load.
The pause at the bottom (1 second)
This removes the temptation to bounce out of the hardest position and encourages strength and awareness where it matters most.
The explosive drive up (X)
Driving up with intent develops strength and power from the weakest part of the lift, with benefits that carry over into everyday movement.
The pause at the top (1 second)
This brief reset helps maintain consistency between repetitions and reinforces good posture and control.
Is Tempo Always the Same?
No. Tempo can change depending on the lift and the goal of the session.
Within the UPC programming, we use different tempos to:
Build strength in specific positions
Improve control and awareness
Create different training stimuli
However, if you’re new or struggling with a movement, we always encourage returning to the go-to tempo and mastering the basics first.
An Example of a Different Tempo
You might see something like 33X1.
The key difference here is the 3-second pause at the bottom.
This significantly increases the difficulty of the lift, as you are spending more time in the weakest position. Because of this, you will usually need to reduce the load compared to a faster tempo.
This isn’t a step backwards. It’s a different way of building strength.
The Key Takeaway
Tempo training isn’t about making things complicated.
It’s about improving how you move.
By controlling speed, you build:
Better technique
Safer strength
More confidence under load
And that leads to better long-term progress.
Want Better Results From Your Training?
Tempo is one of the most effective tools for improving strength, technique, and long-term joint health, when it’s used properly.
The UPC Club builds tempo training into structured programmes so you don’t have to guess how fast to move, how much to lift, or when to progress.
See how the UPC Club supports long-term progress:
Online:
https://www.uniqueperformancecoaching.co.uk/upc-club-online
Sunderland:
https://www.uniqueperformancecoaching.co.uk/upc-club