Focus on tempo in your lifts.
Tempo is the speed of the lift. The slower the lift, the more time the muscle spends under tension.
So if you always lift at a 2-1-2 tempo for a squat (2-second lower, 1-second pause, 2-second lift), try slowing it down to make greater strength gains and teach your muscles to handle fatigue better.
Or speed up the tempo to create more power in your body.
— Monica Moreland, studio manager at Life Time, NASM-certified personal trainer