Tempo
Tempo is the timing of each part of a rep.
Tempo: a practical example
For example, a plan asks you to lower a weight for three seconds, pause, then lift it.
Use it in your log
When you log your workout, keep this in mind: tempo notation varies. Check which phase each number describes in your program.
Next, use the workout log to keep names, weights and reps in one place. Then check your progress across sessions.
Related terms
These examples explain terms. They do not tell you what to lift. If you need help with a plan, ask a qualified trainer.
Updated October 22, 2026. For more context, read the ACSM training guide (2009). However, terms can vary by plan.