Strength Training Speed... fast or slow, does it matter?

We are often asked if the speed of repetitions in strength training is important, or if there is a "right or wrong" speed.  The answer can depend upon your goals, but most often it is beneficial to include varying speeds in your strength training routine. 

If you have been participating in our metabolic training, you have seen us implement a number of different methods.  We have employed faster, but controlled, lifting to induce more of a cardio effect.  We have also included moderate paced lifting, and most recently, slow-mo push ups that emphasized the negative phase of the push up.

Is one speed or method better than the others?  As long as correct form is maintained there is no right or wrong speed.  And as mentioned above, for most individuals it is beneficial to incorporate varying speeds of training in their strength program.  This is because the speed and number of repetitions, along with the amount of weight lifted, combine to produce specific results.  When you change one or more of these variables you alter the results.  In general, incorporating different methods will produce better results. 

To determine whether or not you should be incorporating one method of training over another, you need to identify your strength training goals.  Ask yourself the following questions:

Am I primarily training to stay healthy and strong for activities of daily living?
Do I want a lean, toned, fit look?
Do I want to build muscular endurance to compliment my running, biking, or other endurance sport?
Do I prefer a bit more of a bodybuilder's muscular look?
Do I want to see significant strength gains in the maximum weight I can lift?

If you answered yes to any or all of the first three questions, then the type of strength training you are currently doing with your metabolic training will progress you toward those goals.  The "speed variations" that are included in the training will combine to produce endurance and strength gains that will give you that lean and fit look, as well as improving your strength for everyday activities or sports. 

The moderate and faster paced strength training results in more repetitions in the alloted time and leads to greater muscular endurance.  Incorporating slower repetitions results in spending more time in the negative, or eccentric, phase of the repetition.  The eccentric phase of an exercise occurs when the agonist, or the muscle that is the prime mover in the motion, is lengthening.  A simple example of negative resistance is the lowering phase of a dumbbell in a bicep curl.  Performing slower repetitions increases the muscle's time under tension and subjects the muscle to more stress.  Studies have shown that eccentric resistance training leads to greater strength gains.  Thus, performing exercises at different speeds provides variety in your training that will lead to greater gains.

If you answered yes to either of the last two questions above, you will want to incorporate a third day of strength training which would focus on heavier weight with fewer repetitions.