A Moment of Science

Super Slow Weight Training

Are you lifting weights too fast? Learn the best ways to lift for the results you want on this Moment of Science.

Most people lift weights way too fast, but some athletes do what’s called super- slow weight training. Rather than do three sets of eight to twelve repetitions so quick that their muscles hardly know what’s happening, they do one set of four to eight repetitions per exercise. And it’s called super slow for a reason.

You’re supposed to take about ten seconds to contract your muscles, then five seconds to extend the muscles. Super slow weight training results in more strength and larger muscles, as well as more effective loss of body fat and provides a better aerobic workout too.

You may have heard about this super slow stuff. While you’re right that most people do indeed lift too quickly, risking injury, as well as perhaps cheating themselves by jerking or bouncing the weights, there is little scientific evidence that lifting super slowly is more beneficial than regular weight training. It’s recommended that you take two seconds to contract your muscles, pause for a second, then take four seconds to extend your muscles.

Consider that if you lift super slowly, the amount of weight you’re able to lift is less than with traditional weight lifting. This and other factors contribute to the evidence that traditional weight training increases oxygen-consumption, heart rate, metabolism, and strength over super slow weight training. Of course, lifting weights, however slowly, is better than no strength training at all.

Stay Connected

What is RSS? RSS makes it possible to subscribe to a website's updates instead of visiting it by delivering new posts to your RSS reader automatically. Choose to receive some or all of the updates from A Moment of Science:

Support for Indiana Public Media Comes From

About A Moment of Science

Search A Moment of Science