Does focusing on time under tension lead to better strength training results?

Time under tension (TUT) refers to the amount of time your muscles work during a strength training set. Time under tension does not refer to your last management meeting. Or maybe it does. Anyway ...

The TUT concept focuses on lengthening the time a muscle group works by deliberately moving more slowly through the concentric and essentric phases of an exercise. You can even count, usually between 3-5 seconds for each phase, to pace a slower movement.

More standard lifting procedure dictates a controlled essentric movement, and faster, more explosive movement during the concentric phase.

With TUT, the point of a strength training exercise isn’t to move the weight. It’s to keep the muscle working longer, through deliberate and well-controlled movement, to safely improve your results in the gym.

Does TUT lead to better gains?

Studies vary, and you can pick any flavor you like: TUT delivers better results, the same, or worse.

All fitness dogma is n=1. You have to experiment.

I like a lot about the TUT philosophy. But you have to be willing to work very hard and deliberately through each moment of the movement.

Time under tension will make your exercise more difficult, so use less weight.

Does TUT reduce injury?

Again, maybe.

But slower movements, lighter weights, and a focus on good form are all good strategies for avoiding injury, especially for middle age + lifters.

Personally, the only times I’ve injured myself in the gym were when I was using too much weight, which led to poor form (“cheating” the exercise), which led to injury.

To TUT or not to TUT

Regardless of the length of time under tension you use, focusing on muscle tension and not on moving weight shifts your attention to proper form and better control.

Just that small mindset shift can help you train with better focus and body control. And that’s an ideal strategy to maximize your workout results and lessen the chances of injury.

Sources: 1, 2