A Guide to TEMPO in Fitness Training: What does 20X1 Mean?

At Baseline, our core mission is to empower women to optimize their hormones and take control of their health. One of the tools that can make a substantial difference in your fitness journey is TEMPO training. This powerful technique improves the quality of each exercise, minimizes injury risk, and amplifies gains. So, what is TEMPO, and how can it revolutionize your workouts?

Why is TEMPO Important?

"Time under tension" (TUT) refers to the amount of time a muscle is under strain during an exercise set. Increased TUT has been linked to improved muscle tone, greater muscle growth, and enhanced endurance. By emphasizing the time aspect in your movements, TEMPO training naturally increases TUT, thereby amplifying the benefits of your strength training regimen. TUT and emphasizing TEMPO is also a great strategy for building confidence in movements and enhancing bone density and tendon/ligament strength - keeping those nagging injuries away and keeping you healthy, feeling great, and moving well in all phases of life. It also helps us introduce new challenges and break through plateaus. This fits well with our mission to help women optimize their health from a holistic standpoint, building strength in a variety of different ways.

Understanding TEMPO Codes: The Key to Form and Function

Whenever you encounter an exercise in our programs with four numbers or an "X," this is your TEMPO code. This code outlines the time, in seconds, you'll spend on each phase of an exercise, starting with the eccentric (downward) phase. An "X" signifies an explosive action—completed as quickly and powerfully as possible - which you'll usually only see in the concentric (upward) phase of a movement.

Deciphering the Code: The "32X1" Explained

The four TEMPO digits always represent the following sequence: Down, Hold, Up, Pause.

Here's a practical example with a back squat:

• 3: Take 3 seconds to smoothly lower into a squat, engaging your core.

• 2: Pause and hold for 2 seconds at the deepest point of the squat.

• X: Surge upwards as explosively as you can.

• 1: Wait for 1 second before beginning the next repetition.

Counting Matters: Make Every Second Count

While executing a TEMPO, ensure that you're counting each second fully. Should you see a "0," it indicates no pause.

For instance, a TEMPO of "2020" implies:

• 2: Lower smoothly for 2 seconds

• 0: No pause at the bottom

• 2: Elevate smoothly for 2 seconds

• 0: No pause at the top

Consistency is Key: Applying TEMPO to Varied Exercises

Even exercises that start in the "up" position, like pull-ups, are counted the same way. For example, a TEMPO of "20X1" for a pull-up entails:

(Start from a full hanging position)

• X: Explode upwards

• 1: Hold for 1 second at the top

• 2: Lower yourself in 2 seconds

• 0: Immediately proceed to the next rep without pausing

Tailored Training: Not All Exercises Need a TEMPO

Some exercises might not have a TEMPO code due to their nature or the specific goals of the workout. Each of the exercises within our workouts are thoughtfully curated with these goals in mind.

Choosing the Right Load: Always Stay Within Your TEMPO

Remember to select weights or resistance levels that enable you to adhere to the TEMPO while completing all reps. Our workout programs offer guidance on this to ensure you're always working within your optimal range.

In conclusion, TEMPO training isn't just a set of numbers; it's a pathway to a more mindful, effective, and safe workout experience. By incorporating this method into your resistance training regimen, you are taking a significant step towards amplifying your results, aligning perfectly with our mission to empower women to be proactive about their health. Discover the transformative power of TEMPO in your next workout and feel the difference it makes in both your body and mind.