Fast reps vs slow reps: which one builds strength without raising injury risk? In this final installment of the Principles of Exercise Design Series, Amy Hudson and Dr. James Fisher break down one of the most misunderstood topics in training: speed of movement. They unpack what really matters when it comes to fast reps vs slow reps, why intent is more important than rushing the weight, and how smart tempo choices can improve strength without increasing injury risk. Tune in to hear how rethinking speed of movement can completely change the way you train.

• Amy and Dr. Fisher explain the mechanics of speed of movement in each phase of a lift. The concentric phase is when the muscle shortens and moves the weight away from the body. The eccentric phase is the controlled return, when the muscle lengthens as the weight comes back.
• Dr. Fisher explains why speed of movement is often misunderstood. Most people can't accurately tell how fast they're moving during normal exercises. That's why they rely more on tempo and control.
• Dr. Fisher reveals how isokinetic Exobotics devices measure exact distance and exact velocity throughout the lift.
• Amy and Dr. Fisher explain why moving fast is not required to produce power. The body responds to effort and tension, not reckless speed. This is a key shift many people miss when training without a personal trainer.
• Dr. Fisher covers what the research really says about rep speed and muscle growth. Studies show no difference in hypertrophy whether reps are performed quickly or slowly. That finding challenges a lot of outdated gym myths.
• Dr. Fisher reveals why slower lifting can be the smarter option for most people. You still get the same strength, muscle, and health benefits. The difference is reduced stress on joints and connective tissue.
• Learn how resistance training supports overall health beyond just muscle size. Benefits like myokine release, metabolism, and energy expenditure occur regardless of rep speed. This reinforces why control matters more than rushing reps.
• Why resistance training should never increase injury risk. Amy emphasizes that exercise is meant to improve health, not compromise it. If training causes injury, it's moving in the wrong direction.
• Amy explains why exercise should always leave you more capable than before. Training should enhance function, not reduce it.
• Dr. Fisher explains how speed of movement can vary depending on the exercise being performed. Different movements may call for different tempos to maintain tension.
• Amy explains how personal trainers guide clients using clear tempo prescriptions. A coach can say four seconds up, six seconds down, and explain exactly why. That clarity improves safety, effectiveness, and motivation in strength training sessions.

Mentioned in This Episode:

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This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Are your workouts really making a difference, or are you just going through the motions?

Amy Hudson and Dr. James Fisher continue the series on the principles of exercise design. In this episode, they cover the pillars of a whole effort exercise session and explain how muscle fatigue, eccentric activation, and glycogen depletion work together to build strength, improve metabolism, and deliver lasting results. Tune in to hear practical tips on how to make sure every session counts and gets you closer to your fitness goals.

• Amy starts by explaining the three major components of an effective strength training workout: muscle fatigue, eccentric activation, and glycogen depletion.
• Learn why not every workout delivers the intended results, even if it feels hard.
• Dr. Fisher highlights what a whole effort exercise actually is. It means every muscle is worked fully and to real fatigue. From a metabolic standpoint, that's what boosts calorie use and supports long-term health after the workout ends.
• How to spot the difference between moving your body and truly training it. Amy points out that walking, yoga, and similar activities can be great, but they don't always demand your full effort. Whole effort exercise is about getting the biggest return on the time you put in.
• Dr. Fisher explains that your muscles are made up of slow-twitch and fast-twitch fibers. As we age, it's the fast-twitch fibers we lose first, even though they're the ones most capable of growing stronger. If staying strong matters to you, these are the fibers you want to protect.
• Dr. Fisher highlights a common misunderstanding about fatigue. Cardio exercises like running or cycling can feel exhausting, but they usually last too long and stay too aerobic. That means you never tap into the fast-twitch fibers that drive strength and muscle growth.
• Why you need to rethink muscle fatigue. Dr. Fisher explains that real fatigue means recruiting every muscle fiber. Strength training forces your body to work through the full sequence until no muscle is left unused.
• Dr. Fisher explains why muscle fatigue matters as we get older. Your body naturally shifts into a "what don't we need anymore" mode over time. If you don't regularly use certain muscle fibers, your body simply lets them go.
• Dr. Fisher highlights what eccentric muscle activation really means. Lifting the weight is only half the work, lowering it is where most muscle fibers are being challenged.
• How to get more out of every rep you do. Dr. Fisher emphasizes working harder on the lowering phase than the lifting phase. That's where deeper muscle recruitment actually happens.
• How to train for better metabolism and long-term health. Amy and Dr. Fisher show that glycogen depletion only happens when effort is high enough to recruit fast-twitch fibers.
• If your goal is fat loss, strength, or aging well, you need to work harder and activate your type two muscle fibers.
• How to know if personal training is actually working for you. A good personal trainer isn't just counting reps or filling time; they're guiding you toward true muscle fatigue, controlled eccentrics, and real effort.
• If you leave every session feeling "busy" but not challenged, you're probably not working hard enough.

Mentioned in This Episode:

The Exercise Coach - Get 2 Free Sessions!

Submit your questions at StrengthChangesEverything.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.