Best Rep Speed For Strength: Why Slow Reps Can Limit Gains

When it comes to building strength , your rep speed matters more than you think. 

If you’ve been slowing down your lifts during workouts in an effort to maximize gains, new research suggests you might be limiting your strength potential without even realizing it.

A 2023 meta-analysis published in the Journal of Strength and Conditioning Research examined data from 24 different studies involving over 600 subjects—both trained and untrained lifters. The researchers found that those who took longer than two seconds to complete the positive (concentric) portion of the rep increased their strength by only 7%. Meanwhile, those who lifted explosively (completing the positive rep in two seconds or less) saw strength gains of 12% over a similar time period.

That’s a significant difference—nearly double the strength gains simply by adjusting your rep speed.

Why Super Slow Reps Hurt Strength Gains

Some trainers advocate super slow reps, taking anywhere from 3 to 10 seconds to complete the positive portion of the rep, claiming that the increased time under tension (TUT) leads to greater muscle growth .

While TUT can be beneficial for hypertrophy, the downside is clear: it limits your ability to build raw strength. Strength training relies on neuromuscular efficiency—your body’s ability to recruit and fire motor units effectively.

When you lift too slowly, you’re not training your muscles and nervous

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