Why slow resistance training may lead to greater progress than explosive lifting for many recreational exercisers

In modern training culture, progress is often associated with speed, power, and explosiveness. However, both research and clinical experience show that slow resistance training may be a more effective and safer approach for many recreational exercisers—particularly when the goal is strength development, movement control, and injury prevention.

What is meant by slow resistance training?

Slow resistance training refers to deliberately reduced movement velocity during both the concentric and eccentric phases of an exercise. Typically, each lifting and lowering phase is performed over 3–5 seconds with continuous muscular control.

This contrasts with explosive training, where the primary goal is maximal force production at high movement speeds.

Neuromuscular benefits of reduced tempo

When movement tempo is reduced, time under tension increases. This leads to:

• Greater motor unit recruitment throughout the full range of motion

• Improved coordination between agonist and antagonist muscles

• Reduced reliance on elastic energy and compensatory strategies

• More precise sensory feedback to the central nervous system

For many recreational exercisers, particularly those with limited resistance training experience, this results in higher movement quality and more targeted muscular loading.

Strength development is not only about speed

While explosive training is essential in sport-specific contexts, research shows that maximal strength can be effectively developed at slower velocities provided that load and effort are sufficient.

For individuals training for:

• General strength

• Muscle hypertrophy

• Functional capacity

• Injury prevention

movement control and tissue tolerance are often more important than maximal rate of force development.

Joint loading and injury risk

Slower execution reduces acceleration forces and peak loading on:

• Tendons

• Articular cartilage

• Passive joint structures

This is particularly relevant for individuals with previous injuries, those returning to training, or during periods of high overall stress from work and daily life.

When is explosive training still important?

Explosive training remains essential for:

• Sports requiring speed and reactive strength

• Performance-specific adaptations

• Later phases of rehabilitation

The key point is not that slow training replaces explosive training, but that it is often undervalued as a primary strategy for a large proportion of the general population.

Practical implications for training programs

For many individuals, the following approach may be beneficial:

• Slow resistance training as a foundational strategy

• Gradual progression in external load

• Introduction of faster tempos when appropriate

• Emphasis on technical quality rather than absolute load

This creates a more robust foundation before transitioning to more demanding training modalities.

Summary

Slow resistance training promotes high muscle activation, improved movement control, and reduced injury risk for many recreational exercisers. While explosive training has a clear role, research indicates that controlled tempo is often a more effective and sustainable strategy for long-term strength development.

Sources

• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 45(4), 577–585. https://doi.org/10.1007/s40279-015-0304-0

• Wilk, M., et al. (2020). The influence of movement tempo on strength and hypertrophy responses. Journal of Strength and Conditioning Research, 34(5), 1231–1240. https://doi.org/10.1519/JSC.0000000000003524

• Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449. https://doi.org/10.1007/s40279-016-0486-0