Benefits of Lifting Weights Slowly

Benefits of Lifting Weights Slowly

Lifting weights is a great way to build and maintain muscle mass and strength, but it is also important to perform weight-lifting exercises with proper form and technique. One way to ensure enhanced results and reduce injuries is by lifting weights slowly. Keep reading to learn more about the five benefits of slow weight lifting.

5 Benefits of Lifting Weights Slowly

1. Increased Muscle Gain

One of the most significant benefits of lifting weights slowly is increased muscle growth. When weight is lifted both quickly and slowly, it causes microscopic injuries to the muscle fibers; however, when the weight is lifted slowly, the muscle fibers tear and reattach, leading to an increased number of muscle fibers. Thus, lifting weights slowly works the muscle to its fullest potential, leading to increased muscle growth and better results.

2. Improved Stabilization

Slow weight lifting also helps to improve stabilization. When lifting weights at a slow speed, the muscles are forced to stabilize and support the weight throughout the entire movement, increasing strength and coordination in the muscle. This additional stabilization helps to prevent injuries and also increases body awareness.

3. Adequate Time Under Tension

By lifting weights slowly, the muscle is under tension for a longer period of time, allowing the body to burn more calories during weightlifting and increase overall strength. This increased tension ultimately helps to properly work the muscle and leads to enhanced results.

4. Improved Treatment of Smaller Muscles

When lifting at a slow speed, the smaller muscles within the body are given more attention, making them stronger and more balanced. With a balanced smaller muscle structure, the risk of injuries decreases.

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5. Reduced Risk of Injury

Finally, lifting weights slowly decreases the risk of injury by helping to ensure that weight is always within the range of motion for the given exercise. Additionally, when a weight is lifted slowly, the muscle is always under control, which reduces the risk of strain or injury.


Lifting Weights Slowly vs Fast

When it comes to lifting weights, many people have preconceived notions on whether they should lift the weights quickly or slowly. While the traditional way is to lift the weights quickly, lifting weights slowly has its merits. To help you decide which is right for you, here are the pros and cons of lifting weights slowly vs. quickly.

Lifting weights slowly offers the following benefits:

• More control over the exercise – By lifting the weights slowly, you can better control the exercise and ensure you are engaging the correct muscles. This is particularly important for more complex exercises.

• Increased muscle fiber recruitment – Lifting weights slowly allows you to better recruit muscle fibers. This is due to the fact that you are putting more tension on the muscle throughout the entire range of motion compared to when you use faster movements.

• Decreased risk of injury – Another benefit of lifting weights slowly is the decreased risk of injury. Since you are fully in control of the movement, you are less likely to break a form and risk getting injured.

• Improved muscle definition – Lifting weights slowly also helps with muscle definition. By continuously recruiting muscle fibers, you will build more muscle and have better definition than when you lift weights quickly.

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On the other hand, lifting weights quickly offers the following benefits:

• Increased intensity – Lifting weights quickly has the benefit of increasing intensity. This is because you are moving the weight faster, making it more challenging to move and therefore providing a great workout.

• Improved strength and power – With faster movements, you are able to target more fast twitch muscle fibers. This helps build strength and power more effectively than when you lift weights slowly.

• Greater calorie burn – Finally, lifting weights quickly has the benefit of burning more calories, due to the increased energy expenditure.

At the end of the day, both methods have their benefits and drawbacks. It’s best to use both methods when lifting weights and use the one that works best for you. As a general rule, however, it’s often beneficial to start with lifting weights slowly before progressing to lifting weights quickly. This will help ensure you have the control and awareness needed to prevent injury and get the most out of your workout.



Overall, lifting weights slowly offers an array of benefits, including increased muscle gain, improved stabilization, adequate time under tension, improved treatment of smaller muscles and reduced risk of injury. Whether you are a beginner or an experienced lifter, it is highly beneficial to incorporate slow weight lifting into your fitness routine.

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