But what does that actually mean and why should you care about it?
Time under tension simply means how long your muscles are actively working during a rep or set.
Not just that you’re moving, but how you’re moving.
Every rep has three parts:
- Eccentric: the lowering phase (think: lowering your dumbbell in a curl)
- Pause: that quick moment at the bottom
- Concentric: the lifting phase (standing up from a squat or RDL)
Most people rush through these without thinking, but the more intention we put into these parts, the more effective our workout will be.
You don’t always need heavier weights to make a workout harder.
Sometimes, you just need to slow it down.
When you control your speed (especially on the lowering (eccentric) part) you:
- Recruit more muscle
- Build more strength
- Improve control and stability
You get way more out of the same dumbbells.
When you slow things down, your muscles are working longer and harder.
- You’re creating tiny, micro trauma tears (this is a good thing)
- Your body has to work to repair and rebuild
- That process requires energy, meaning you’re burning more, even after your workout
And over time, that leads to:
- Increased strength
- Better body control
- More efficient calorie burn
If you don’t have access to heavier weights, this is your secret weapon.
Instead of thinking:
“I need more weight to make this harder…”
Think:
“How can I make this rep more intentional?”
Slow it down. Control it. Feel it.
The next time you hear Lexi G or I say, “lower slow” or “increase your time under tension” you’ll know exactly how to challenge yourself and get more out of our 28 minutes together!
