{"id":45395,"date":"2022-07-30T02:50:36","date_gmt":"2022-07-30T02:50:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45395"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"super-slow-strength-training","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/","title":{"rendered":"Super Slow Strength Training: What It Is And Why You Should Try It"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#What_Is_Super_Slow_Strength_Training\" >What Is Super Slow Strength Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Is_Super_Slow_Training_Effective\" >Is Super Slow Training Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#1_It_Helps_You_Perfect_Your_Form\" >1. It Helps You Perfect Your Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#2_It_Reduces_Your_Risk_Of_Injury\" >2. It Reduces Your Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#3_It_Increases_Muscle_Endurance\" >3. It Increases Muscle Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#4_Its_Good_For_Your_Joints\" >4. It&#8217;s Good For Your Joints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#5_It_May_Help_You_Build_Muscle\" >5. It May Help You Build Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#6_Its_Suitable_For_People_With_Limited_Mobility\" >6. It&#8217;s Suitable For People With Limited Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#7_Its_Good_For_Beginners\" >7. It&#8217;s Good For Beginners<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#How_To_Establish_A_Super_Slow_Workout_Routine\" >How To Establish A Super Slow Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Reduce_The_Weight\" >Reduce The Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Use_A_Full_Range_Of_Motion\" >Use A Full Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Perform_The_Same_Exercise_For_Both_Sides\" >Perform The Same Exercise For Both Sides<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Start_With_A_Warm-Up\" >Start With A Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Cool_Down_And_Stretch\" >Cool Down And Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Sample_Workout\" >Sample Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Warm-Up\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Main_Workout_Full_Body\" >Main Workout (Full Body)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Target_the_Quads_Hamstrings_and_Glutes_3_sets_of_10-12_reps\" >Target the Quads, Hamstrings, and Glutes (3 sets of 10-12 reps)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Target_the_Chest_Back_and_Shoulders_3_sets_of_10-12_reps\" >Target the Chest, Back, and Shoulders (3 sets of 10-12 reps)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Target_the_Biceps_and_Triceps_3_sets_of_10-12_reps\" >Target the Biceps and Triceps (3 sets of 10-12 reps)\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Cool_Down_And_Stretch-2\" >Cool Down And Stretch\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Is_Super_Slow_Strength_Training_For_You\" >Is Super Slow Strength Training For You?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Both beginners and advanced lifters are concerned with how often and how heavy they lift. What you want is a consistent routine that will challenge your muscles so you can see results now and you also want to progressively overload so that you continue to see results later. In this process you may not realize that your lifting pace matters just as much as the <a href=\"https:\/\/betterme.world\/articles\/emom-workouts\/\">amount of weight<\/a> on the bar. Lifting at a super slow pace may sound like a beginner&#8217;s workout, but it can be quite challenging, even for experienced lifters. The key is to use a lighter weight than you&#8217;re used to using and move at a snail&#8217;s pace, taking at least 10 seconds to complete a single rep. Why would you want to do this? Let&#8217;s explore what super slow strength training is and some of the benefits you may experience from adding it to your workout routine.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Super_Slow_Strength_Training\"><\/span><strong>What Is Super Slow Strength Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Super slow strength training is a type of lifting protocol that focuses on lifting weights slowly and with control. Think of it as slowly grinding out reps rather than trying to move the weight as fast as possible.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Super_Slow_Training_Effective\"><\/span><strong>Is Super Slow Training Effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The idea behind super slow <a href=\"https:\/\/betterme.world\/articles\/kickboxing-workouts\/\">strength training<\/a> is that by lifting weights slowly you can better target the muscles you&#8217;re trying to work and avoid using momentum to cheat the lift. This results in a more effective workout for your muscles and helps prevent injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some of the reasons why a super slow strength training program might be <a href=\"https:\/\/betterme.world\/articles\/amrap-workouts\/\">good for you<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_It_Helps_You_Perfect_Your_Form\"><\/span><strong>1. It Helps You Perfect Your Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Form refers to the way you position your body and the weight during an exercise. Proper form is important in all types of exercise from lifting to running, but it&#8217;s especially important when lifting weights (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using proper form during lifting can help you target the <a href=\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan\/\">right muscles<\/a>. For example, squatting with the correct form will target your glutes and quads, whereas squatting with bad form may cause you to use your lower back muscles too much, which can lead to injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re not focused on moving the weight quickly, you can better focus on keeping your body in the correct position and using the right muscles. This can help you to avoid injuries and get the most out of your workout.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-44592 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-1024x576.png\" alt=\"super slow strength training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_It_Reduces_Your_Risk_Of_Injury\"><\/span><strong>2. It Reduces Your Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Speaking of injuries, lifting weights slowly can help reduce your risk of sustaining one. When you lift weights quickly, you&#8217;re more likely to use momentum to cheat the lift, which puts a strain on <a href=\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\">your muscles and joints<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting weights slowly allows you to better control the weight and avoid using momentum, which can help to prevent injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_It_Increases_Muscle_Endurance\"><\/span><strong>3. It Increases Muscle Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle endurance is the ability of your muscles to keep working over a period (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Physical_Fitness_and_Its_Components\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). When you lift weights quickly, your muscles can only work for a short period before they become tired.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting weights slowly, on the other hand, allows your muscles to work for a longer period, which can help to increase muscle endurance.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/barbell-workout-plan\/\">Barbell Workout Plan For Beginners<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Its_Good_For_Your_Joints\"><\/span><strong>4. It&#8217;s Good For Your Joints<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifting weights quickly can put a lot of strain on <a href=\"https:\/\/betterme.world\/articles\/salsa-workout\/\">your joints<\/a>, which can lead to joint pain or injuries. Lifting weights slowly helps to reduce the amount of strain on your joints, which can help to keep them healthy (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2012\/07000\/resistance_training_is_medicine__effects_of.13.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jerky motions can also cause your joints to move out of alignment, which can lead to pain and stiffness. Lifting weights slowly helps to avoid this because you gradually move the weight through a range of motion, which is easier on your joints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_It_May_Help_You_Build_Muscle\"><\/span><strong>5. It May Help You Build Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While more research is needed, some studies have found that super slow strength training may help you build muscle. One study found that lifting weights slowly can help to increase muscle size (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jsm\/2014\/731890\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study found that super slow <a href=\"https:\/\/betterme.world\/articles\/tabata-workout\/\">training<\/a> may help increase muscle strength more than traditional lifting protocols (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11447355\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Its_Suitable_For_People_With_Limited_Mobility\"><\/span><strong>6. It&#8217;s Suitable For People With Limited Mobility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The SuperSlow program&#8217;s developer Ken Hutchins investigated the effects of resistance training on older women with osteoporosis. He found that super slow training was an effective way to help these women increase their muscle strength and bone density (<\/span><a href=\"https:\/\/www.unm.edu\/~lkravitz\/Article%20folder\/superslow.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Slow movements are <a href=\"https:\/\/betterme.world\/articles\/toned-legs-workout\/\">ideal<\/a> for people with limited mobility because they can help reduce the risk of injuries (<\/span><a href=\"https:\/\/www.helpguide.org\/articles\/healthy-living\/chair-exercises-and-limited-mobility-fitness.htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Its_Good_For_Beginners\"><\/span><strong>7. It&#8217;s Good For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Super slow strength training is an excellent option for beginners because it&#8217;s easy to learn and teaches the basic principles of lifting, such as proper form and how to control the weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, because you&#8217;re lifting slowly, you can better focus on form and technique, which is important for beginners.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-43555 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485-1024x576.png\" alt=\"super slow strength training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207485.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Establish_A_Super_Slow_Workout_Routine\"><\/span><strong>How To Establish A Super Slow Workout Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have an existing routine and would like to modify it to include slow reps, and controlled movements, do this:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_The_Weight\"><\/span><strong>Reduce The Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The current weight you&#8217;re lifting is probably too heavy to lift slowly. For example, if you can squat 200 pounds for 10 reps, reduce the weight to 50-60% of what you can lift, and perform the exercise in a 5-10 second range.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you can squat 200 pounds for 10 reps, you would use 100-120 pounds and lift the weight in a 5-10 second range.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_A_Full_Range_Of_Motion\"><\/span><strong>Use A Full Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you perform the exercises slowly, be sure to use a <a href=\"https:\/\/betterme.world\/articles\/before-bed-workout\/\">full range of motion<\/a>. This means moving the weight through the entire range of motion for that particular exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, when you perform a biceps curl, be sure to lower the weight all the way down to your side before curling it back up.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Perform_The_Same_Exercise_For_Both_Sides\"><\/span><strong>Perform The Same Exercise For Both Sides<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re doing a unilateral <a href=\"https:\/\/betterme.world\/articles\/booty-workout\/\">exercise<\/a>, such as a lunge, be sure to perform the same number of reps on both sides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This helps to ensure that you&#8217;re working both sides of your body evenly and helps to prevent imbalances.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_With_A_Warm-Up\"><\/span><strong>Start With A Warm-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you begin your workout, be sure to warm up with light cardio and dynamic stretching. This helps to prepare your body for the workout and can help prevent injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down_And_Stretch\"><\/span><strong>Cool Down And Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After your workout, be sure to cool down with light cardio and static stretching. This helps to bring your heart rate down gradually and can help to prevent soreness (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static stretching is essential after lifting weights because it helps to lengthen your muscles and can reduce the risk of injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/no-equipment-workout-plan\/\">Effective And Simple No Equipment Workout Plan<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-43401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1024x576.png\" alt=\"super slow strength training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Workout\"><\/span><strong>Sample Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample workout that you can do to get started with super slow strength training:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><strong>Warm-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 minutes of light cardio &#8211; jump rope, jogging in place, or on the treadmill.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic stretches &#8211; leg swings, arm circles, or, weightless reps of the exercises you&#8217;ll be doing &#8211; bodyweight squats, lunges, etc.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Main_Workout_Full_Body\"><\/span><strong>Main Workout (Full Body)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perform the following exercises in a slow and controlled manner. It can help to mentally count down from 5 as you lower the weight and then count back up from 5 as you raise it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Control your breathing, and develop a mind-muscle connection (think of the muscle you&#8217;re targeting as you perform the exercise).\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Target_the_Quads_Hamstrings_and_Glutes_3_sets_of_10-12_reps\"><\/span><span style=\"font-weight: 400;\">Target the Quads, Hamstrings, and Glutes (3 sets of 10-12 reps)\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Bridges\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Target_the_Chest_Back_and_Shoulders_3_sets_of_10-12_reps\"><\/span><span style=\"font-weight: 400;\">Target the Chest, Back, and Shoulders (3 sets of 10-12 reps)\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Chest Press\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Rows\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder Press\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Target_the_Biceps_and_Triceps_3_sets_of_10-12_reps\"><\/span><span style=\"font-weight: 400;\">Target the Biceps and Triceps (3 sets of 10-12 reps)\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Dumbbell Curls<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Triceps Pushdowns<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down_And_Stretch-2\"><\/span><strong>Cool Down And Stretch\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5-10 minutes of light cardio &#8211; jump rope, jogging in place, or on the treadmill.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Static stretches &#8211; hold each stretch for 30 seconds or longer.<\/span><\/li>\n<\/ul>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-42483 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1024x576.png\" alt=\"super slow strength training\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Super_Slow_Strength_Training_For_You\"><\/span><strong>Is Super Slow Strength Training For You?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing what super slow strength training can and can&#8217;t do is a good idea. Depending on your goals, this training program may not be a good fit and you&#8217;ll end up spending a lot of time without seeing results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A super slow lifting routine is ideal for you if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re a beginner &#8211;<\/b><span style=\"font-weight: 400;\"> If you&#8217;re just starting, this type of program can help you to learn the proper form and technique for lifting weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You have injuries &#8211;<\/b><span style=\"font-weight: 400;\"> If you have injuries, this type of program can help you safely rebuild your strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You want to correct your form &#8211;<\/b><span style=\"font-weight: 400;\"> as an advanced lifter, if you find that your form has gotten sloppy, this type of program can help you to correct it.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Super slow lifting may not be a good fit for you if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re an experienced lifter &#8211;<\/b><span style=\"font-weight: 400;\"> If you&#8217;ve been lifting weights for a while, this type of program may be too slow and frustrating for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You want to see quick results &#8211;<\/b><span style=\"font-weight: 400;\"> if you&#8217;re looking for a program that will help you to see quick results, this isn&#8217;t it.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Super slow strength training is a great way to improve your fitness level and overall health. It&#8217;s easy to learn, suitable for all fitness levels, and has several benefits. So, if you&#8217;re looking for a new workout routine, give super slow strength training a try!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Super_Slow_Strength_Training\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Both beginners and advanced lifters are concerned with how often and how heavy they lift. What you want is a consistent routine that will challenge your muscles so you can see results now and you also want to progressively overload so that you continue to see results later. In this process you may not realize [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":45397,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-45395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Super Slow Strength Training: What It Is And Why You Should Try It - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 A SUPER SLOW STRENGTH TRAINING \u27a4 guide for beginners who want to improve their fitness levels and overall health. This workout routine is easy to learn and suitable for all fitness levels.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Super Slow Strength Training: What It Is And Why You Should Try It\" \/>\n<meta property=\"og:description\" content=\"\u2605 A SUPER SLOW STRENGTH TRAINING \u27a4 guide for beginners who want to improve their fitness levels and overall health. This workout routine is easy to learn and suitable for all fitness levels.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_160792043-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/239205b92e9d7150a5dd9d72f4b12ac1\"},\"headline\":\"Super Slow Strength Training: What It Is And Why You Should Try It\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\"},\"wordCount\":1704,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_160792043-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Both beginners and advanced lifters are concerned with how often and how heavy they lift. What you want is a consistent routine that will challenge your muscles so you can see results now and you also want to progressively overload so that you continue to see results later. In this process you may not realize that your lifting pace matters just as much as the <a href=\\\"https:\/\/betterme.world\/articles\/emom-workouts\/\\\">amount of weight<\/a> on the bar. Lifting at a super slow pace may sound like a beginner's workout, but it can be quite challenging, even for experienced lifters. The key is to use a lighter weight than you're used to using and move at a snail's pace, taking at least 10 seconds to complete a single rep. Why would you want to do this? Let's explore what super slow strength training is and some of the benefits you may experience from adding it to your workout routine.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Super Slow Strength Training?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Super slow strength training is a type of lifting protocol that focuses on lifting weights slowly and with control. Think of it as slowly grinding out reps rather than trying to move the weight as fast as possible.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Is Super Slow Training Effective?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The idea behind super slow <a href=\\\"https:\/\/betterme.world\/articles\/kickboxing-workouts\/\\\">strength training<\/a> is that by lifting weights slowly you can better target the muscles you're trying to work and avoid using momentum to cheat the lift. This results in a more effective workout for your muscles and helps prevent injuries.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Below are some of the reasons why a super slow strength training program might be <a href=\\\"https:\/\/betterme.world\/articles\/amrap-workouts\/\\\">good for you<\/a>:<\/span>\\r\\n<h3><strong>1. It Helps You Perfect Your Form<\/strong><\/h3 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\",\"url\":\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/\",\"name\":\"Super Slow Strength Training: What It Is And Why You Should Try It - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_160792043-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 A SUPER SLOW STRENGTH TRAINING \u27a4 guide for beginners who want to improve their fitness levels and overall health. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Super Slow Strength Training: What It Is And Why You Should Try It - BetterMe","description":"\u2605 A SUPER SLOW STRENGTH TRAINING \u27a4 guide for beginners who want to improve their fitness levels and overall health. This workout routine is easy to learn and suitable for all fitness levels.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/","og_locale":"en_US","og_type":"article","og_title":"Super Slow Strength Training: What It Is And Why You Should Try It","og_description":"\u2605 A SUPER SLOW STRENGTH TRAINING \u27a4 guide for beginners who want to improve their fitness levels and overall health. This workout routine is easy to learn and suitable for all fitness levels.","og_url":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_160792043-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/239205b92e9d7150a5dd9d72f4b12ac1"},"headline":"Super Slow Strength Training: What It Is And Why You Should Try It","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/"},"wordCount":1704,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_160792043-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Both beginners and advanced lifters are concerned with how often and how heavy they lift. What you want is a consistent routine that will challenge your muscles so you can see results now and you also want to progressively overload so that you continue to see results later. In this process you may not realize that your lifting pace matters just as much as the <a href=\"https:\/\/betterme.world\/articles\/emom-workouts\/\">amount of weight<\/a> on the bar. Lifting at a super slow pace may sound like a beginner's workout, but it can be quite challenging, even for experienced lifters. The key is to use a lighter weight than you're used to using and move at a snail's pace, taking at least 10 seconds to complete a single rep. Why would you want to do this? Let's explore what super slow strength training is and some of the benefits you may experience from adding it to your workout routine.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Super Slow Strength Training?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Super slow strength training is a type of lifting protocol that focuses on lifting weights slowly and with control. Think of it as slowly grinding out reps rather than trying to move the weight as fast as possible.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Is Super Slow Training Effective?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The idea behind super slow <a href=\"https:\/\/betterme.world\/articles\/kickboxing-workouts\/\">strength training<\/a> is that by lifting weights slowly you can better target the muscles you're trying to work and avoid using momentum to cheat the lift. This results in a more effective workout for your muscles and helps prevent injuries.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Below are some of the reasons why a super slow strength training program might be <a href=\"https:\/\/betterme.world\/articles\/amrap-workouts\/\">good for you<\/a>:<\/span>\r\n<h3><strong>1. It Helps You Perfect Your Form<\/strong><\/h3 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/","url":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/","name":"Super Slow Strength Training: What It Is And Why You Should Try It - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/super-slow-strength-training\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_160792043-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 A SUPER SLOW STRENGTH TRAINING \u27a4 guide for beginners who want to improve their fitness levels and overall health. 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