Indeed, lifting weights at a much slower rate than you’re used to may be the key to getting the results you’ve been searching for. Here’s why:
- LIFTING SLOWER PREVENTS INJURY. When you lift weights slowly, you’re much less likely to injure yourself. That’s because you have the time to learn how to do each lift properly and focus on maintaining correct form with every rep. Technique is much more important than speed when it comes to weight lifting. Of course, if you’re hurt, you’re unable to workout to your full potential, which will erase any progress you’ve made.
- LIFTING HEAVIER CAN BUILD STRENGTH FASTER. Being strong can solve a lot of problems. The stronger you are, the quicker you can transform your physique with subsequent training. Same goes for increasing sped, getting more powerful, or improving athletic performance- whoever is strongest at baseline will almost always see the greatest outcomes from training. Strength also correlates with levels of fat burning hormones in both men and women. This means that the stronger you are, the faster your metabolism will be, making a lean physique that much easier to maintain.
- LIFTING SLOWER CAN BUILD LARGER MUSCLE MASS. Slow lifts can build muscle much faster than regular lifts can. This happens because lifting slowly forces your muscles to hold the weight longer. In a standard bicep curl for example, a slow motion will keep your bicep activated the whole time. If you go faster, momentum will do a lot of the work for you, and your muscles will be active for a shorter amount of time.
- LIFTING HEAVIER CAN BURN MORE CALORIES AND LOSE MORE BODY FAT. People often mistakenly think cardio exercises like running or HIIT classes are best for burning calories, and fat loss. This is because the amount of calories you burn during exercise is usually higher with cardio than weights, but it’s what happens after the workout that really matters. Lifting weights elevates post- workout energy expenditure significantly more than steady- state cardio due to the metabolic stress it causes. Training at a higher intensity with heavier weights once or twice a week is even better because it trained all the motor units in the muscles metabolically and neurologically- a combination that helps you stay lean and builds coordination.
- LIFTING SLOWER FATIGUES YOUR MUSCLES. One of the main goals of lifting weights slowly is to fatigue your muscles until they fail. At a certain point you won’t be able to lift the weight anymore; this will send a signal to your body to repair the damaged muscle and instigate greater growth. When it comes to building muscle and getting strong, muscle fatigue is a very good thing.
- LIFTING HEAVIER WILL BE EASIER FOR YOU TO GET “TONED”. Training to “get tones” with high- reps and light weights will not provide the same benefits as lifting properly heavy weights. Getting tones requires two things to happen:
- Lose excess body fat
- Increase the size muscle cells to provide shape.
The truth is that toning is all about lean muscle. Of course, for most people, it requires the removal of any fat covering up the muscle, but it is muscle that provides the sleek, sculpted curves so you don’t just look bony and stick thin once you lose excess body fat. 
Last but not least always remember to wait at least a day off before you do it again! Resting is just as important as the actual workout. The good news is as long as you allow adequate recovery time before doing heavy, muscle- thrashing training again, the damaged tissue and muscle will rebuild stronger and more protective than before!