Why we love tempo training
We know that in CrossFit there’s a focus on load, intensity, and volume. But one of the most effective, and often overlooked, tools for getting stronger, moving better, and staying healthy is tempo training.
Tempo training refers to controlling the speed of each phase of a lift: the lowering portion, any pauses, the lift itself, and the finish. Here’s why we program tempo work and why it matters for your progress.
1. Better Movement Comes First
Quality movement has to come before going too heavy or too fast. Tempo prescriptions slow things down just enough to help athletes understand how they’re moving, not just whether they completed the rep.
When an athlete controls the speed of a lift, they gain awareness of:
Which muscles are working
Where their body is in space
How to maintain proper positions under tension
This is especially important for newer athletes and younger lifters. Many people can drop quickly into the bottom of a squat relying on momentum or flexibility, but that often comes with compromised positions (knees collapsing inward, chest falling forward, or the pelvis tucking under).
By prescribing a controlled tempo (for example, a slow descent into the squat), we give athletes the time they need to maintain good posture, keep their knees tracking properly, and hold a strong, neutral spine. If someone can’t control the movement at that speed, it’s a clear sign the weight is too heavy, and that’s valuable feedback.
For more advanced athletes, tempo becomes a precision tool. If you struggle in a specific position, like the bottom of an overhead squat or the power position of a clean, tempo work allows you to spend intentional time there to reinforce good mechanics.
2. Lower Injury Risk Without Slowing Progress
Slowing down the tempo of a lift reduces excessive stress on the joints and transfers more of the workload to the muscles. Muscles adapt relatively quickly; tendons and connective tissue take longer. Tempo training helps bridge that gap.
Another benefit? Tempo naturally keeps intensity in check. When a lift requires a slow, controlled descent and a pause, it removes the temptation to rely on momentum, bouncing, or going too heavy. You simply can’t lift the same weight with strict tempo as you can when rushing through reps, and that’s a good thing! The result is smarter loading, better positions, and a lower chance of overuse or acute injury, all while continuing to build strength.
3. Stronger Gains Over the Long Term
Flat out - tempo training makes you stronger. Here’s how:
More variety, more adaptation
Different tempos create new training stimuli, which helps prevent plateaus and keeps progress moving forward.
Stronger through weak points
Many athletes feel better on their second or third rep of a lift than the first because they’re benefiting from rebound or momentum. Tempo work removes that advantage, forcing you to generate strength from a dead stop or uncomfortable position exactly where true strength is built.
More time under tension, less nervous system fatigue
Controlled reps increase the amount of time your muscles are working without the same level of stress on your central nervous system. This is especially important in CrossFit, where athletes often balance heavy lifting with high-intensity conditioning.
Increased muscle fiber recruitment
Pauses, whether at the bottom of a squat or at the top of a bent over row, demand more muscle involvement. When you hold a position under load, your body has no choice but to recruit additional muscle fibers to maintain control. More recruitment equals more strength over time.
The Takeaway
Tempo training is about:
Moving better
Training smarter
Building strength that actually carries over
When you see tempo prescriptions in our programming, know that they’re there to help you lift with intention, stay healthy, and get stronger for the long haul. Trust the process. Control the movement. The results will follow.