Does Super Slow Strength Training Actually Work?

We get that question a lot.

And it’s a fair question to ask. It’s hard to believe that 20 minutes a week could actually produce a body you usually would have to lift 3x a week to get and then maintain.

But slow training doesn’t just work. It betters your overall health.

We’re talking increased muscle tone, more strength, weight loss, boosted metabolism, better balance, and a body those Victoria’s Secret angels would be envious of, in just 20 minutes a week.

If it makes you feel better, most of our new clients are skeptical. Until they see the results for themselves.

Many workouts geared towards younger professionals (especially in Echo Park) share a common theme – more pain = more gain.

But that’s not the case. In fact, the “better” you tear down the muscle in just one session, the more time it needs to recover.

Not convinced? Here’s why slow training works and why you don’t need more than 20 minutes per week to get the results you want.

You limit momentum

And boy, will your body miss the momentum.

You don’t realize just how much your muscles “cheat” at lifting weights, until you’re forced to go extra slow. Ten seconds to lift, ten seconds to bring the weight back (resistance) without ever actually setting the weight down.

As The Mayo Clinic puts it, “limiting momentum forces your muscles to work harder through the entire range of motion when you lift the weight.”

You isolate the muscle

To isolate the muscles, you work them ever so slowly and you put constant tension on the target muscle, which means at no point does that muscle ever get a break (or chance to cheat).

The average weight lifter uses 1-2 seconds to lift the weight, and another 1-2 seconds to drop it back down.

Compare that to slow training. 10 seconds to lift, and 10 seconds to resist. This means the isolated muscle gets pushed into failure much more quickly. You’re actually lifting the weights, not throwing them.

Fun fact: most people don’t actually take their muscles to true failure during traditional weight lifting.

You use specially designed machines

To limit momentum and apply the necessary constant tension to the isolated muscle, you can’t use free weights or normal weight lifting machines.

Slow training requires special machinery (and a trainer) designed to isolate the muscle and therefore get to muscle failure much more quickly through constant tension.

At The Strength Shoppe we use MedX strength training machines, designed specifically for slow strength training. Our equipment is designed to work with the natural strength curves of your muscles to give you a deeper, more thorough muscle fatigue.

You improve cardio performance

Thinking where the cardio plays into all of this?

By forcing the muscles to work harder, fail quicker, and need more time to recover, you’re improving heart and lung function by making them kick it up a notch. When you take away the momentum and muscle “resting,” this workout makes you a lot more breathless than you can imagine.

You stay healthier longer

You can’t workout if your knee is busted up, or your arm is in a sling. #beentheredonethat

Slow training is more intense, but far less dangerous than traditional weight lifting. By slowing down the movements, you greatly reduce the risk of muscle damage and strain– not to mention wear and tear on your joints, which is why we call slow training “the forever workout.”

It’s the kind of lifting that covers both gamuts. It’s incredibly effective for 30-somethings (and you’ll look fab naked), but it’s also something you can do until you’re 98 – and hopefully still look fab in the buff.

Live in the DTLA or Echo Park area? Not a lot of time to get to the gym, but still want to look fabulous, lose weight, boost your metabolism and feel great?

Come hang out at our Echo Park location and try your first slow training workout with one of our awesome trainers for 50% off. Just head over to The Strength Shoppe to schedule your workout!

Prepare to be obsessed.

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