Login | May 04, 2026
Lifting cadence another key factor to consider
PETE GLADDEN
Published: May 4, 2026
You’re likely familiar with several of the key parameters associated with resistance training programs - weight, reps, sets and rest periods.
But there’s another key parameter that’s often overlooked, and this enigmatic parameter can be as important as the aforementioned.
So what in the heck are we talking about?
The cadence, otherwise known as the tempo at which you raise and lower the weights.
And if you really want to get more bang for the buck with your resistance training, this cadence parameter should definitely be a consideration.
Now lifting cadence/temp has been the subject of research for decades, especially with respect to the appropriate speeds, yet you can more than likely find a research paper that will support any one of a myriad of different lifting cadences.
And this is because lifting cadence is highly dependent upon not only the needs analysis of the sport, but also the different phases encompassed within each sport (pre-season, in-season, off-season).
So let’s dig deeper into this cadence issue.
Now as already mentioned, there’s a wealth of data out there that supports the incorporation of both slow/meticulous and fast/forceful lifting cadences - and everything else that lies in between.
So how then does one choose the right cadence?
Simple…you have to ask yourself this question: What am I looking to accomplish with my fitness program?
Are you simply looking to put more “meat one the bone,” or conversely do you want to build a lot more muscular strength?
Maybe you want to gain more stamina and have better muscular endurance, or maybe you’re hoping to develop a good deal more explosive power?
Each of these goals are highly specific and therefore will require you to use specific lifting cadences.
Now there is one common denominator involved in all of these goals, and it’s something called TUT - Time Under Tension.
Thus, when you change the cadence, you change the TUT during the various stages of a lift.
Stages?
Yup, we’re talking about three distinct stages that make up TUT, the concentric (shortening) phase where the weight is lifted, the eccentric (lengthening) phase where the weight is lowered, and the isometric (static) phase where the weight doesn’t move.
Let’s take the biceps curl as an example.
At the top is a static contraction as the weight is held motionless.
Then the weight is lowered eccentrically as the arms extend all the way downward to the bottom of the lift.
The weight is held at the bottom with a static contraction.
Then the weight is pulled back up to the starting position with a concentric contraction.
As described that lift can be expresses with the numerical notation 1/2/1/2, meaning that the TUT is 1 second statically at the top, 2 seconds lowering eccentrically, 1 second statically at the bottom, and 2 seconds pulling concentrically back up to the top.
As you can see this TUT four digit notation makes for the creation of some really interesting workouts.
And this is where variation comes into play.
So for building strength a typical TUT notation for the squat and bench press would be something like 1/3/0/2/, where you pause for a static contraction for 1 second at the top, lower eccentrically for 3 seconds, no pause at bottom statically and then raise the weight concentrically for 2 seconds.
When we’re talking about muscular endurance, we typically use TUT notations like 2-6+ seconds for the eccentric, 1 second for the isometric and 2 seconds for the concentric.
Consequently a typical muscular endurance TUT notation would be something like 1/2-6+/1/2.
Muscle building (hypertrophy) would look more like this - 1 static/2-4 eccentric/1 static/1-2 concentric.
And power?
This guy’s a bit different than the others, in that we’re using an X to denote fast and explosive movement.
A bench pressing power lifting example could be something like 0/2/0/X, which means that there’s a zero pause at the top, then you’re lowering eccentrically for 2 seconds with a zero pause at the bottom and then exploding up concentrically.
As you can see, lifting cadence has become a science unto itself, and that’s because it’s now considered an extremely valuable tool in resistance training program design.
If you want to learn more about lifting cadence here’s a great website to visit: https://www.opexfit.com/blog/understanding-exercise-tempo-how-to-program-for-optimal-results
Pete can be reached at pjgladd@aol.com.