Often, my blog posts are inspired from questions from my clients. I’ve been asked this question by both my mom and a few clients. Does rep speed matter? The answer: yes. Like so many answers to fitness questions, it depends on what your training goals are.

The average exerciser, who lifts weights as part of a general health and fitness program, should lift at a slow speed. The goal of the average weight lifter is usually muscular endurance or muscular definition. When that is your goal, the speed of your reps should be smooth and controlled. In fact, the National Academy of Sports Medicine (NASM) recommends lifting at the following tempo: The lift/exertion or positive phase should last 2 seconds, hold for 2 seconds, then lower (the negative phase) for 4 seconds. That means one rep lasts 8 seconds. At that pace, one set of ten reps will take 80 seconds.

Athletes, whose goals are performance-based, lift faster to develop power and speed. Training this way translates to better results during competition. Many athletes lift heavy, but explosively. Think football players, shot putters, and sprinters. Their events (each down for football) last less than one minute. Marathoners and triathletes, however, need to train for endurance.

So, it boils down to specificity of training. For the majority of you reading this, a steady pace is appropriate. Avoid building momentum during your set. Allow your muscles to engage across full range of motion. During your next workout, watch a clock with a second hand to time the length of your sets. Aim for 30 – 90 seconds per set.