Whether you’re performing one of the big three lifts or knocking out some accessory work, you’re usually told to perform slow-and-steady reps for more time under tension.
For strength training at the gym, most people just think about the amount of weight being lifted and the number of repetitions without paying attention to the speed of execution,” says professor Claudio Gil Araújo, M. D., Ph.D., director of research and education at the Clinimex Exercise Medicine Clinic in Rio de Janeiro, Brazil.
The below tips from Clinimex researchers can work for any exercise, but they’re especially applicable with functional movements like the squat and upright row, which will help you climb stairs and pickup objects, respectively, as you age.
Perform one to three sets of six reps, moving the weight as fast as possible during the concentric, or lifting, portion of the exercise (while still maintaining good form).
