Does Super Slow Training Work?

Some believe that lifting weights in a slow and controlled manner gets you better results than with regular weightlifting. Is it true? Get-Fit Guy gets to the bottom of these claims.

Ben Greenfield
3-minute read
Episode #85

Have you ever heard of “super slow training”? In most cases, the pitch for this style of exercise goes something like this: By lifting weights in a very slow and controlled fashion you can burn more fat, burn more calories, get injured less, and get stronger faster.

But are these claims true? In this article, you’ll find out if super slow training works, and if lifting weights slowly gets you better results than other types of workouts.

What Is Super Slow Training?

Super slow training was originally used by bodybuilders way back in the 1940s. At that time, it was referred to as “muscle contraction with measured movement,” and involved a 10-second lifting period followed by a 10-second lowering period. For anybody who has ever tried to do a dumbbell curl, a squat, or a push-up for that long a time period, you know that this can require superhuman amounts of patience – not to mention a lot of time.

In comparison, in a traditional weight training routine you’ll typically take about 1-2 seconds to lift a weight, and slightly longer than that to lower the weight.

But the uniqueness of super slow workouts doesn’t stop there. Rather than doing multiple sets for each body part, super slow training typically involves just one long set for each exercise, and each set is performed until your muscles are completely fatigued.

Does Super Slow Training Work?

The idea behind super slow training is that by decreasing the speed of movement, you can create more tension in your muscles. Theoretically, the more fatigued muscle will respond by growing, thus making you stronger and potentially boosting your metabolism.


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.