What Tempo Training Actually Changes in Your Strength Program

I've heard about this “new math” being taught to kids, but I finally got first-hand experience as my oldest daughter hit 4th grade this year.

I enjoy how comedian Nate Bargatze describes the new process, but I’ll take the word of experts in math and pedagogy that it helps kids better understand the reasoning behind the equation.

Similarly, there’s a process behind the strength training equation that adds complexity—but also clarity—when you understand what it means.

The Basic Strength Training Prescription

For example, an exercise program could read:

Back Squat – 3 x 5, 3 min

This means:

• 3 sets

• 5 reps

• 3 minutes of rest between sets

That gives you a general idea of the workout—but it doesn’t clarify the goal of the lift.

It would be more complete to write:

Back Squat – 3 x 5 (31X0), 3 min

Now we’re talking.

What Does 31X0 Mean?

The four-digit tempo prescription represents:

Lower – Pause – Lift – Pause

For a back squat:

1. Unrack the weight

2. Descend into the bottom of your squat

3. Pause

4. Drive back to the top

5. Pause before the next rep

Important rule: The first number always refers to the lowering phase—even if that’s not the first visible movement of the lift.

For example, in a deadlift, even though you lift the bar first, the tempo still begins with the speed of lowering it back down.

Breaking Down 31X0

For our example:

• 3 seconds to lower into your squat

• 1-second pause at the bottom

• Explosive drive up (X)

• 0-second pause before starting the next rep

Now the intent of the lift is clear.

You’re emphasizing:

• Time under tension during the eccentric

• Control and positional strength in the bottom

• Explosive intent on the concentric

And because of that tempo, you’ll need to decrease the weight.

Why Tempo Changes the Outcome

A 31X0 squat:

• Increases time under tension (linked to hypertrophy stimulus)

• Improves tendon loading tolerance through controlled eccentrics

• Reinforces positional strength and motor control

• Encourages rate-of-force development with explosive intent

Research consistently shows that slower eccentrics can increase muscle activation and mechanical tension, both key drivers of hypertrophy. Controlled tempo work is also commonly used in tendon rehab due to its ability to load tissue without excessive joint irritation.

That said, this wouldn’t be the best stimulus for maximal power or peak strength expression. Different tempos produce different adaptations.

And that’s where my math analogy breaks down.

With “new math,” the answer is the same no matter how you solve the problem.

With lifting, adding tempo changes the answer entirely.

As you become a more experienced lifter, these details matter more. Tempo is one of the simplest ways to create a new stimulus without changing the exercise itself.

Stay tuned—we’ll break down each phase and when to use them in your program.