How to Pick the Correct Load for a Personal Training Workout
Tempo in Personal Training
Tempo is a loading parameter that many people are still unfamiliar with. Tempo is always written with a four-digit number, with the following accepted definition:
- The first number in the tempo designates the eccentric, or lowering phase, of the exercise. Keep in mind that this refers to the speed of lowering of the load, not necessarily whether your body moves up or down. This concept will be explained more fully later on.
- The second number dictates the length of the pause in the bottom position. If there is no pause, then that number is 0.
- The third number indicates the speed of the concentric contraction, or lifting phase. This number is the one negotiable number in the tempo, because the concentric tempo will typically slow down despite your best efforts as you incur fatigue. What is important is that you intend to lift on the speed prescribed, even if you are not able to do so for the entire set.
- The fourth number tells you how long to pause at the top of the lift. Again, a 0 in this position means that there is no pause.
Why Tempo Is Important
Why bother with tempo at all? I get new clients all the time who ask this question, and the answer is simple. It is another loading parameter. Just like repetitions, number of sets, rest periods, and amount of weight lifted per set. The definition of a well-structured program is one that takes all variables into account and manipulates them to create the best possible result. That you have ignored tempo up until now does not mean that it was not important, only that you were unaware, or unwilling to acknowledge, its importance.
Now that you understand the basics of loading parameters, continue reading to find out how to pick the best weight for each set in your workout.
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