Strength and Control Through Slow Repetitions

When you’re new to exercise, it’s natural to want to zip through each rep as quickly as possible. While fast reps can be invigorating, they can also mask flaws in form and fail to build your strength and control. When you try to complete each part of a movement slowly, you’ll be forced to engage your muscles through the entire range of motion, which can improve your strength and your form.

Take a push-up, for example. When you lower yourself down quickly, you can rely on momentum to propel yourself back up to the top. But when you take three full seconds to lower yourself down, you’ll be forced to engage your arms, shoulders, and core to control your weight the entire time. Take three seconds to lower yourself down while keeping the torso aligned, then push back up to the top. You may not complete as many reps, but you’ll be building more strength.

The same can be true with a squat. New exercisers often quickly lower themselves down into a squat and then pop back up to standing. Instead, aim to take your time. Lower yourself down slowly while keeping your chest up and weight evenly distributed through your feet. Pause for a second at the bottom before standing up again. This will help teach your body what a squat should feel like.

When you try slow repetitions, you might find yourself tensing up every muscle in your body, as if you’re preparing for impact. This will make you start to breathe shallowly and fatigue quickly. Instead, only tense the muscles you need for the exercise you’re completing. For example, when you’re holding a plank, your core needs to be tense, but you can keep your shoulders and neck relaxed. If you start to feel like you’re gasping for breath, stop and start again when you feel more relaxed. This will help you maintain control and avoid quick fatigue.

Try adding some slow repetitions to your routine. Here’s a sample 15-minute workout:

Do several controlled squats, taking your time to lower yourself down and stand up again to the top. Then do push-ups, taking three seconds to lower yourself down before pushing back up to the top. Finally, hold a plank while focusing on taking slow, steady breaths. Repeat the whole circuit again, noting how you feel the second time around. After some time and practice, you should start feeling stronger and more in control!