When it comes to achieving the best results from your workout, one of the most overlooked principles is the importance of “time under tension”. Whether you are weight training, participating in a group fitness class like barre, or using the Pilates Reformer, rushing through movements or sequences can undermine your progress. The truth is, moving too quickly during exercise does more harm than good, leaving you with less of a challenge and fewer results. If you are serious about transforming your body, understanding the role of time under tension is essential! So, try NOT to be guilty of doing it – always be mindful to move through each movement or rep with complete care and precision.
What Does “Time Under Tension” Mean?
“Time under tension” refers to how long your muscles are actively working during a given exercise. It is about slowing down the movement to increase the time your muscles are under load, thus maximizing the stimulus to your muscles. This method has been shown to increase muscle growth and endurance because it forces the muscle fibers to work harder, leading to greater strength and toning overall. Furthermore, the more muscles you have, the more fat you will ultimately burn throughout the day!
Many people make the mistake of rushing through sets in the gym; the temptation to “just get it over with” often arises, especially when the exercise becomes uncomfortable or super challenging. However, this is where mistakes are made. By rushing through the movements, you are essentially robbing your body of the opportunity to fully engage the muscles, leading to missed results from your efforts put forth.
Why Slowing Down Leads to Better Results
When you move through an exercise too quickly, you make the workout that much easier on your body. This is especially true when performing exercises that require small, controlled movements, such as those in barre or Pilates Reformer classes. For instance, imagine performing a leg sequence in barre class where you are “swinging your leg with momentum and speed” instead of maintaining precision and control with tiny, inch-like/dime-size moves. This may help you get through the set faster, but it also means that you are not engaging your muscles to their fullest extent. Your muscles are not under tension long enough to cause the fatigue necessary for muscle growth and toning. Additionally, rapid, uncontrolled movements may increase the risk of injury.
When a muscle is worked to fatigue, only done so by completely exhausting it to the point where it has no choice but to change its overall shape, which, of course, is what one wants when investing the time and effort at the gym and/or in group fitness classes, that is when the RESULTS HAPPEN!
By slowing down, you are giving your muscles more time to perform. This increases the effectiveness of your workout, as your muscles will be fatigued by the end of the set, which is the point at which they begin to change shape giving you that more defined and “shredded” look. Again, the more muscle fatigue you can create, the more likely you are to see the results you are looking for—whether that is toning, muscle building, or overall strength gains.
Work With a Personal Trainer for Optimal Results
If you are looking to take your fitness to the next level and really focus on maximizing your time under tension, working with a personal trainer can be incredibly beneficial. Colleen T. Curran, a seasoned fitness professional, offers personalized training programs designed to help you reach your fitness goals. Whether you live in Palm Beach County or anywhere in the country, Colleen can assist you with creating a workout routine that emphasizes the importance of time under tension and other key fitness principles.
Colleen is available for in-person training within Palm Beach County, or for anyone nationwide through live virtual sessions. She is passionate about helping clients put in the time and effort necessary to achieve the best results possible, offering guidance, motivation, and personalized workout plans tailored to your individual needs.
For more details, or to schedule your personal training session, contact Colleen directly at 561-629-3333. She is ready to assist anyone who is committed to stepping up their fitness game and getting the results they deserve!
Key Takeaways
Remember, in the fitness world, slow and steady wins the race! It is not about rushing through your workout to finish quickly—it is about taking the time to truly challenge your body, engage your muscles, and push yourself to the point of fatigue. When you slow down and focus on perfecting every move, you ensure that you are getting the most out of every workout session. Whether you are with a trainer (Colleen!) or in a group fitness class, please DO keep the importance of time under tension in mind for better results and a safer, more effective workout overall – ALWAYS!