How to execute the perfect REP

Jesse Schmidt • October 24, 2018

Today I am talking about the most fundamental component of training there is, the rep. If you want to achieve maximum success from your training as well as enjoy continued progress over the long term then how you execute each rep is very important.

Below I will outline the rules I use when teaching people how to strength train properly.

Rep Rules:

1. Raise the weight in a smooth and deliberate manner. Avoid sudden or jerky movements. Eliminate the use of any momentum.

2. Pause momentarily in the muscles fully-contracted position.

3. Slowly make the transition from raising the weight to lowering the weight. Do not suddenly drop the weight.

4. Emphasize the lowering of the weight. The muscles that raise the weight are the same muscles used to lower the weight.

5. Raise and lower the weight through the full range of motion* provided by each exercise. Always move through your maximum range of motion provided that you are in complete control of the weight at all times and you are pain free.

I recommend that you raise and lower the weight taking roughly 3-5 seconds in both the
positive and negative phase. This means that each rep will take between 6-10 seconds to complete.

For absolute beginners or those coming back from a lay-off or recovering from injury I recommend starting with the slower speeds (5 seconds up, 5 seconds down). To assist beginners with their learning of these slower style repetitions I will often use a
metronome . I set the metronome for a sixty beat count (one beat per second); this way they can easily match their movements to the cadence set by the metronome.

If you have never tried using slow controlled movement when lifting weights you may be in for a shock. First you may find you have to drop your poundage on many exercises as this lower force method will increase the tension the muscles experience. Second be prepared for a serious case of the DOMS when training to failure in this style.

Remember how you execute each repetition is the most fundamental aspect of your strength training. Train smart, train safe and reap the rewards that strength training has to offer.

As a side note, there are other training methods, such as Olympic weight lifting and kettlebell training, that specifically require fast, explosive repetitions. We’re not discounting those methods in the slightest. In fact, we personally train this way quite often when using strength implements to enhance metabolic conditioning.

TAKU’s NOTE: *There are times when breaking the range of motion into segments, or working with a limited ROM can be an effective way to enhance muscle recruitment and increase intensity. For more on theses methods check out

TAKU

TNT has over 35 years of combined fitness experience, so if you’re looking for a coach who can train you online from anywhere in the world, visit our online training page to book a consultation.

TNT wants you to maximize your strength as safely and efficiently as possible, so if you’re looking for a stand alone workout plan, check out our Blackjack training program .

Recent Articles

MINDSET
By Liam "TAKU" Bauer April 21, 2025
At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.
By Liam "TAKU" Bauer April 16, 2025
If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.
TNT Strength Client Working Out With Jesse Schmidt
By Liam "TAKU" Bauer April 9, 2025
At TNT Strength, we do things differently. We’re in the business of results, not rituals. That means no fluff, no filler—just safe, efficient, effective training using the Minimum Effective Dose (MED) .
Headshot of TNT Strength Client, Greg Jones
By Liam "TAKU" Bauer April 8, 2025
At TNT Strength, we’re all about results. Whether you’re a seasoned athlete, a busy professional, or someone just starting their fitness journey, our goal is to help you get stronger, train smarter, and build a body that serves you for life.
Baby holding a PowerPuck bar
By Liam "TAKU" Bauer March 17, 2025
When it comes to fueling your body for peak performance, the old adage holds true: You are what you eat.
Jiu Jitsu group
By Liam "TAKU" Bauer March 3, 2025
What does it really take to build strength, improve health, and sustain longevity?
Frank Pare
By Liam "TAKU" Bauer February 12, 2025
This week I’m thrilled to share another exciting installment of the TNT Client Success Series in Episode #186 of the Truth Not Trends Podcast
What is Periodization
By Liam "TAKU" Bauer January 20, 2025
Insights from Episode #184 of the Truth Not Trends Podcast
A photo of Preston Barnes with his dog Pobi
By Liam "TAKU" Bauer January 7, 2025
The first of our client success series
Proteins
By Liam "TAKU" Bauer November 12, 2024
Recent research published by George A. Bray and his colleagues
Show More
MINDSET
By Liam "TAKU" Bauer April 21, 2025
At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.
By Liam "TAKU" Bauer April 16, 2025
If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.
TNT Strength Client Working Out With Jesse Schmidt
By Liam "TAKU" Bauer April 9, 2025
At TNT Strength, we do things differently. We’re in the business of results, not rituals. That means no fluff, no filler—just safe, efficient, effective training using the Minimum Effective Dose (MED) .
Headshot of TNT Strength Client, Greg Jones
By Liam "TAKU" Bauer April 8, 2025
At TNT Strength, we’re all about results. Whether you’re a seasoned athlete, a busy professional, or someone just starting their fitness journey, our goal is to help you get stronger, train smarter, and build a body that serves you for life.
Baby holding a PowerPuck bar
By Liam "TAKU" Bauer March 17, 2025
When it comes to fueling your body for peak performance, the old adage holds true: You are what you eat.
Jiu Jitsu group
By Liam "TAKU" Bauer March 3, 2025
What does it really take to build strength, improve health, and sustain longevity?
Frank Pare
By Liam "TAKU" Bauer February 12, 2025
This week I’m thrilled to share another exciting installment of the TNT Client Success Series in Episode #186 of the Truth Not Trends Podcast
What is Periodization
By Liam "TAKU" Bauer January 20, 2025
Insights from Episode #184 of the Truth Not Trends Podcast
A photo of Preston Barnes with his dog Pobi
By Liam "TAKU" Bauer January 7, 2025
The first of our client success series
Proteins
By Liam "TAKU" Bauer November 12, 2024
Recent research published by George A. Bray and his colleagues
More Posts