Time Under Tension (TUT): How Tempo Training Boosts Muscle Growth & Strength

Let's talk about Time Under Tension and why Tempo Changes Are Game-Changers!

If you’re ready to level up your workouts, it’s time to talk about a massively underrated training tool: Time Under Tension (TUT) and tempo changes.

Most people focus just on the amount of weight they lift or how many reps they can crank out. But here’s the secret: how long your muscles are under strain — and how controlled you are with your reps — can completely transform your progress.

What is Time Under Tension (TUT)?

TUT refers to the total time your muscles are actively working during a set. The longer the tension, the more your muscles have to adapt, grow, and get stronger.

It’s not just about moving weight — it’s about controlling it and feeling the muscle work the entire way through.

What is Tempo Training?

Tempo refers to the speed at which you perform each part of a lift:

 • Eccentric (lowering phase): lowering the weight

 • Pause (bottom phase): holding the position

 • Concentric (lifting phase): lifting the weight back up

By slowing things down or adding pauses, you force your body to work harder without even adding weight. That’s right — you can build more strength and muscle with lighter weight if your tempo is on point!

5 Benefits of Time Under Tension and Tempo Changes:

1. Greater Muscle Growth:

More tension = more microscopic damage = more rebuilding = more muscle!

2. Better Mind-Muscle Connection:

You’ll actually feel the muscle working instead of just throwing weight around.

3. Less Joint Stress:

Controlled movements protect your joints and put more work where you want it: on the muscles!

4. Improved Strength:

Challenging your muscles to maintain control builds serious functional strength.

5. Increased Fatigue and Efficiency:

Shorter sets, deeper fatigue — get more done in less time.

How to Try It This Week:

 • Slow down your lowering phase to 3–4 seconds.

 • Pause for 1–2 seconds at the bottom at the point of most tension before lifting.

 • Explode up with control.

Example:

Instead of racing through 10 squats, try

3-second lower ➔ 1-second pause ➔ strong drive up.

It will light you up — in the best way.

Wrap It Up!

Tempo is a secret weapon.

If you’re stuck, bored, avoiding overloading the joints, or ready for more gains, tweak your tempo and time under tension — your body will notice the difference fast.