#5: Tempo Training — 100 Reps Per Muscle Group

Intro: Tempo training is one of the most overlooked and effective ways to build strength, control, and muscle with minimal weight. Instead of rushing through your reps, tempo training asks you to slow them down and focus on form, control, and time under tension.

The result? More muscle engagement, better movement quality, and deeper burn — even with bodyweight exercises.

What is Tempo Training?

Tempo refers to the speed at which you perform each phase of a rep:

• Eccentric (lowering)
• Pause (bottom position)
• Concentric (lifting)
• Pause (top position)

A 3-1-1-0 tempo squat, for example, would look like:

• 3 seconds down
• 1 second hold at the bottom
• 1 second up
• 0 second pause at the top

Try applying this across 100 reps — broken into sets — and you’ll feel the difference fast.

Sample 100 Rep Tempo Workout (Lower Body)

Bodyweight Tempo Squats — 4 sets of 25 reps

• Tempo: 3-1-1-0 (down-hold-up-top)
• Rest: 45–60 seconds between sets

Bodyweight Glute Bridges — 4 sets of 25 reps

• Tempo: 2-1-2-0
• Focus on controlled squeeze and hold

Benefits of Tempo Work

• Boosts muscle engagement without heavy weight
• Improves movement quality and joint stability
• Increases mental focus on each rep
• Ideal for injury prevention and home training

Tracking Tip:

Use a metronome app or count in your head: “one-one thousand, two-one thousand…”

Close-up of timer or metronome app running during set Graphic showing tempo breakdown 3-1-1-0 with visual arrows

Pair it with:

• #7: 100 Kettlebell Swings Before Breakfast
• Build Your Own 100 Rep Challenge

External Resources:

• Barbell Medicine: How to Exercise When You Have No Time
• Wellbeing Magazine: Train Smarter, Not Just Harder