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Many people believe that completing workouts quickly leads to better results, but that’s not always the case. Through my work at Brentwood Physio, Sports Physiotherapy Calgary, I have observed a prevalent issue among my clients, ranging from average gym attendees to top-tier athletes: they often fail to engage the correct muscles during their exercises, resulting in incomplete workout benefits. Drawing from my 35 years of experience as a physiotherapist catering to elite athletes and regular fitness enthusiasts, I have witnessed firsthand how this oversight can hinder progress and escalate the risk of injuries. This realization motivated me to devise a slow-motion training approach that has significantly enhanced my clients’ outcomes, even aiding one individual in achieving a spot in the MLB. Let’s delve into the results of implementing this method over a 30-day period and explore how you can integrate it into your fitness journey.
The Science Behind Slowing Down Your Workouts
When you deliberately slow down your exercise tempo, you’re forcing your muscles to stay under tension for longer periods. This extended time under tension prompts your muscle fibers to work harder, leading to greater activation and potential growth.
The slower pace also naturally improves form, significantly reducing injury risk. Think of it as giving your muscles more time to fully engage in the work rather than letting momentum do half the job.
Here’s Exactly How Slow You Should Go
The key is finding the right tempo for each movement.
- For squats, lower yourself for 3-4 seconds, then push back up for 2-3 seconds.
- Push-ups should follow a similar pattern: a 3-second descent followed by a 2-second push back to the starting position.
- For pulling exercises like rows or lat pull-downs, aim for a controlled 3-second pull and 3-second release.
The goal isn’t just moving slowly—it’s maintaining smooth, controlled movement throughout the entire exercise.
Your 30-Day Slow-Motion Training Plan
Start with fundamental compound exercises like squats, military presses, and bench presses. These movements engage multiple muscle groups and provide an excellent foundation for mastering the slower tempo.
Target major muscle groups 1-2 times per week, gradually increasing weight and volume as you adapt. Stick to 3 sets of 8 reps per exercise, resting 90 seconds between sets to ensure proper recovery.
Remember: form trumps everything—you’ll likely need to reduce your usual weights to maintain proper technique at this slower pace.
The Incredible Changes I Noticed
After 30 days of slow-motion training, four major improvements stood out. First, my overall muscle strength increased significantly thanks to better muscle activation. Second, I developed much better control and form in all my movements, which notably reduced my risk of injury. Third, my mind-muscle connection improved dramatically—I could actually feel the specific muscles working during each exercise. Finally, these physical improvements led to a noticeable boost in confidence, both in and out of the gym.
What You Need to Know About Recovery
Success with slow-motion training isn’t just about what you do in the gym. Proper nutrition plays a crucial role in supporting this intensive form of training. Focus on consuming adequate protein and maintaining proper hydration to prevent muscle fatigue and support recovery. A balanced diet rich in whole foods will provide the nutrients needed to repair and build muscle effectively.
A Pro Athlete’s Perspective
One of my most notable success stories comes from working with a baseball player who eventually made it to the MLB. Initially skeptical, he committed to three months of slow-motion training and saw remarkable improvements in muscle control, endurance, and overall performance. While he’s now back to training at full speed, the foundation built through slow-motion training continues to enhance his athletic performance.
Ready to Try It? Start Here
For those skeptical about slowing down their workouts, I have a simple challenge: commit to just one week. Start with lighter weights than usual and focus entirely on form and feeling each muscle working. Track your progress and celebrate the small wins—you’ll likely notice improvements sooner than you expect. Ready to transform your workout routine? Your stronger, more controlled future starts with your very next rep. And if you enjoyed this article, don’t miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
Lalitha McSorley, MScPT
