9 min read

Maximize Muscle Growth with Hypertrophy Training

Build muscle. Get stronger. Lean out.
Maximize Muscle Growth with Hypertrophy Training
“Hypertrophy” is a fancy word with a simple meaning: muscle growth. So, when we talk about hypertrophy training, we’re talking about workouts that help you build muscle and achieve body recomposition – whether that’s increasing muscle mass or building lean muscle to improve definition. This usually involves strength or resistance training, since stressing the muscle tissues is vital to growth.
So, if your goals are to get stronger, increase muscle mass, or improve definition, this post is for you. We’ll walk you through the benefits, the variables, and the terminology so you’re equipped to tailor your training, achieve hypertrophy, and hit your personal goals.

What are the Benefits?

Let’s explore how hypertrophy training builds muscle, improves anaerobic endurance, and changes your physique.

1. Hypertrophy builds muscle mass

As we mentioned, hypertrophy training builds muscle, whether you’re new to lifting or have an established training routine. But don’t just take our word for it – the research is there. One study found that both high-load and low-load training to failure triggers significant hypertrophy. (But high-load training reigns supreme.) Another study researched the effects of resistance training in women over the age of 69. In both cases, in both subject groups, this type of training was found to be safe and effective at substantially increasing muscle strength. 
So how does it work? Through muscle fatigue and damage, actually. The key here is overload. The goal is to push your muscles close to their limit and perform an exercise for anywhere from eight to 12 reps. When you lift a high load (or heavier weights) and progressively push your limits while maintaining good form, you damage your muscle fibers – in a positive way! After your workout, your body gets to work repairing that damaged muscle tissue. During this cellular process, your body fuses together muscle fibers to form new myofibrils, which are muscle protein strands. 
And more muscle is almost always a good thing. It reduces your chances of injury, slows down the aging process, makes it easier to perform everyday tasks, helps prevent pain, and it’s even good for your mental health.
But the benefits of hypertrophy training don’t end here. 

6.15BlogInline1 JonathanDeadlift45lbs_1200x960

2. It’ll improve your anaerobic muscular endurance

You might already know what aerobic exercise is. Think of steady-state cardio like running on a treadmill or a Zumba class. Anaerobic is shorter in duration and more intense. If jogging on the treadmill for 20 minutes is aerobic, sprinting for 10 seconds is anaerobic.

If you had to put hypertrophy exercise in a bucket, it’d be anaerobic. Think of a heavy deadlift or squat. It’s mere seconds of strenuous work. This type of muscular training is going to make it easier for you to perform short bursts of high-intensity movement. And the benefits will translate to other anaerobic exercises you do. For example, moderately heavy squats are going to make box jumps easier. Shoulder presses will make push-ups easier.
Your anaerobic training can even help your aerobic training! You will improve your power output and teach your body to push just a bit harder, making bursts of energy during a long race, for example, that much easier.

3. You’ll notice changes to your physique

Above all else, train for your health and your happiness. But with hypertrophy training, you may also see physical changes, including shedding fat, building muscle, and improving definition.
If this is in line with your fitness goals, then hypertrophy training is going to be your best friend. Contrary to popular belief, nonstop cardio isn’t the answer to getting lean. (It still provides other benefits, though!) If you want to change your body composition, you need to be doing some sort of resistance training, period.
“But building more muscle will make me look bulky!” you’re saying. And we get why you think this, but it’s nothing more than a pesky fitness myth. Yes, muscle weighs more than fat, because it’s denser. But the number on the scale doesn’t tell the whole story. As you add muscle, you might weigh more, but your body will be trimmer and tighter. 
Plus, because muscle tissue burns more calories than fat tissue, your body will use up more calories even at rest. Think of it like this. If you’re running on a treadmill, you’re only burning calories as long as you’re on the treadmill. But if you’re lifting weights, your body continues burning calories long after you’ve finished training. One pound of new muscle will increase your daily calorie needs by about 25kcal. And it’s feasible to gain two to four pounds of muscle a month if you’re pushing a muscle to overload twice a week. Burn more during training. Burn more at rest.
Hypertrophy training might be the secret ingredient that you’ve been missing.

6.14Blog Quote 1200x750

The 3 Variables of Hypertrophy

Understanding the three primary factors to achieving hypertrophy will help you use this type of training tool to hit your goals. Understand what they mean and how to combine them, and you’ve found the holy grail of hypertrophy.

1. Volume

When we talk about volume, we’re referring to the total amount of work you’ve done. We calculate this by multiplying the amount of weight you lifted, the number of reps you completed, and the number of sets you completed. 
While it isn’t 100% clear cut, the general rule is that the higher your training volume, the more you’ll achieve hypertrophy. This is because, in order to grow, you need to stress your muscles. That can only happen when you expose them to a relatively new or challenging stimulus. This typically means lifting a heavier weight for the same number of reps or performing an exercise for more reps.
For instance, if you’re a grown man, performing 3 sets of 10 reps of bicep curls using five-pound dumbbells might not trigger much change. The volume is simply too low. However, swap out those five-pound weights for 20-pound weights, and we’re talking about something completely different.

6.14BlogInline2 MelissaKneelSquatwithDumbbell 960x1200

2. Mechanical Tension

Mechanical tension occurs when you train with a heavier weight and perform an exercise through a full range of motion. The load (meaning the weight) and the time the muscles spend under tension (meaning resisting the weight) are both important, but what does the range of motion have to do with this?
This is basically saying that the more you stretch a muscle while under a heavier load, the more you’ll achieve mechanical tension. For example, imagine performing half of a bicep curl versus a full bicep curl. Which one do you think will create more mechanical tension? The full bicep curl! The same concept applies to exercises like squats, push-ups, and presses. 
As we mentioned earlier, the biggest determinant of strength and hypertrophy is overload — meaning you lift heavy enough to fall short of your rep target. For hypertrophy, this is usually 8-12 reps.  Most other factors (like volume and time under tension) are secondary. They still benefit you, but without overload, hypertrophy is much more difficult.

3. Metabolic Stress

Do you know how you get a nice “pump” after a grueling lifting session? That’s metabolic stress. Your muscles burn and look super defined and “vascular” (meaning your veins pop out) — many athletes aim for that. When this happens, your muscles are literally accumulating blood, lactate, and other metabolites. This leads to that reaction of looking more pumped.
Metabolic stress is one of the three factors making up hypertrophy. If you want to achieve hypertrophy, then your exercises need to prompt consistent metabolic stress. If you’re having a hard time with this, revisit your training volume! More specifically, you might need to bump up the weight a little.

6.14BlogInline3 BryanDumbbells960x1200

Additional Terms and Concepts

Throughout this post, we reference various terms, like “time under tension” and “strength training.” In case you’re unfamiliar, let’s dig a little deeper in some of these concepts.

Time Under Tension

This refers to how long a muscle experiences strain. For example, to complete one standard squat might take two seconds. Now, imagine slowing the squat down (also called a tempo squat) and perform the down phase for a count of five seconds. You hold for two seconds at the bottom and stand up. You take a deep breath before beginning the next rep in the same fashion. 
By doing the squat in slow motion, you’re spending significantly more working your muscles than you would with a regular squat. This means that you’ve increased the time under tension. Nice!
Increased time under tension contributes to hypertrophy because it affects volume. The more time you spend performing an exercise, the bigger your training volume. You can apply this to just about any exercise, like a push-up, by slowing down as you lower your chest to the ground.
There’s an added benefit of increasing time under tension: You’re better able to feel every moment of the exercise. If your squat technique is off, one of the best things you can do is slow down the movement. This is going to highlight where you’re going wrong and force you to correct it because if there’s anything harder than a regular squat, it’s a tempo squat. You can’t get away with poor technique.
6.14BlogInline4 ClarenceShoulderDumbbellLifts1200x960

Hypertrophy vs. Strength Training

Athletes tend to use “hypertrophy” and “strength training” interchangeably. There is indeed some overlap between the two, and they can be the same, but not necessarily. The goal of hypertrophy is to increase the amount of muscle you have. The goal of strength training is to increase the strength of those muscles.
“What’s the difference?” you’re wondering. Great question! Increasing the amount of muscle you have doesn’t necessarily mean also increasing the strength of your muscle, and vice versa (although they are often connected).
For example, a male bodybuilder might appear to be much more muscular than a male Olympic weightlifter. His muscles might be bigger and he looks like he trains much more. However, you might be surprised to find that the Olympic lifter can move a lot more weight, even though he appears smaller. Similar, the average physique of a powerlifter isn’t usually as defined as an Olympic lifter. However, they’re often much stronger because they have one goal when they train: Lift as much as possible.
Looks can be deceiving! As odd as it sounds, big muscles do not automatically equal big strength.

Start Building Muscle Mass with Tempo

So, how can you get going with your hypertrophy training? How do you go about designing your programming, and how do you know which exercises to do and what weights, reps, and sets to do them at?
Train with Tempo and access over 1,000 workouts, with more added daily, with real-time form feedback, guidance, and progress tracking. If hypertrophy is your priority, filter your classes
by “hypertrophy” or “heavy strength” classes to start tackling your goals. Focus on hitting your weekly strength goals by muscle group using our WAMS system.
You’ll never get bored and feel stuck at an exercise plateau. And with our 3D Tempo Vision, you get your own personal trainer. Tempo will monitor your form to provide instant feedback and suggestions. So, you know that you’re always training safely and efficiently. Make gains faster and track your progress to steadily work toward your goals.
Depending on your goals and what type of home environment you’re training in, choose from Tempo Studio and Tempo Move. Studio is a more powerful, all-in-one home gym solution, while Move is designed to fit in anywhere. Both will help you achieve hypertrophy and work toward the next evolution in your fitness journey.
Managing your own programming and workouts can be tricky. There are so many ways to skin a cat that figuring out where to start can feel overwhelming. That’s why it helps to have the structure of a smart home gym set-up and the trainer to go with it. Let us guide you in determining the best exercises, sets, and repetitions to achieve hypertrophy. A healthier, happier you is within reach. Shop with Tempo today!
6.14BlogInline5 ColeShoulerPress960x1200


Gain strength 1 1

Nutrition Best Practices with Tempo

If you’re looking to Gain Strength or Improve Definition, curating your diet to fuel your workouts will directly influence your progress and help you accomplish your goals.

Training Plans

All About Tempo Training Plans

Adaptable Training Plans are the newest, most efficient way to make progress training with Tempo. They feature built-in ways to track your week-over-week training, and you’ll test your strength at the beginning and end of your plan.

The Beat BCS Mobile

New to Tempo: Body Composition Scanning

With the introduction of our new Body Composition Scanner to your Tempo app, we’re changing the way you measure the impact of all of the effort you put in with us by providing greater insights to the positive effects of strength training on your body, all from the comfort of your home.

Blog Excerpt Tempo evolution

A New Era for Tempo

Evolved to connect with your body’s biometrics, Tempo now delivers daily Readiness scores, adaptable Training Plans, and dynamic in-workout guidance that’s truly personal.

Cole rock climbing

Take on a New Challenge

Tempo hosts monthly Challenges to encourage you to hit your goals on and off the mat.

Move in a living room

Announcing the New Tempo Referral Program

Refer a friend–they get 25% off, and you get a free month of membership!

Coach Cole and Coach Colby mobile C-squared

Your Guide to Tempo Programs

Tempo programs are a great way to take the guesswork out of your daily fitness routine. Weeks-long with suggested working and resting days, Tempo programs lay out exactly how you should be training to achieve your personal goals.

Tempo Zodiac Cole Woodchopper crop

The Perfect Workout for You Based on Your Zodiac Sign

While you’re setting your 2023 resolutions, we want to make sure you choose goals you’ll stick with all year long–and the best way to stick with a regular exercise routine is to find one that you actually enjoy.

Alvah Back Squatting

How Tempo Member Alvah Angelrune Trains in a Week

Here’s a week in the life of Alvah Angelrune, a Tempo athlete from Atlanta, Georgia who found his passion for fitness and overall health with Tempo.

Tempo Studio with 135lbs and Tempo mat

Home Fitness Takes You To The Next Level

We wanted to learn just how people’s attitudes towards going to the gym, home workouts, and personal fitness have transformed during the course of the last few years. So, we set out to learn more.

Jason Coach Headshot mobile

Fitness Designed for You: A Look at 1:1 Fitness Coaching

Tempo pairs you with a real-life coach who creates a plan that works for exactly what you need, so you can feel supported and stay accountable to your own fitness journey.

Woman facing television doing a bicycle crunch

How to Love Yourself During Weight Loss

A fitness journey that includes weight loss isn’t just about “the numbers.” Here are some reminders about loving yourself and having a positive outlook about the amazing things your body can do.

Tempo Move Home gym

Is a Home Gym Actually Worth the Money?

Have you ever considered setting up a home gym but aren’t sure if it’s worth the investment? Discover whether having a Tempo gym in your home is a good fit for you!

Alex Boat Pose

Will Pilates Help You Lose Weight?

Although Pilates is low-impact and typically doesn’t burn as many calories as a high-intensity exercise, it can be an effective tool for weight loss.

Jeremy boat pose

Advantages of Practicing Yoga and Meditating Post-COVID

If COVID-19 is wreaking havoc on your mental well-being, yoga, meditation, and mindfulness can go a long way in helping set things right.

Tempo Coaches Melissa and Bryan with Barbell

Tips to Avoid Health and Nutrition Misinformation

When beginning an exercise program, it’s important to base your routine on facts. Learn how to sift through fitness tips to discount the myths.

Blog-Period Melissa Forward Step (1080 px / 1440 px)

Period Cycle Training

Using your cycle to boost your physical & mental performance is your new super power.

Tempo Guest Coach Zach Trainer Dumbbell Swing Arms Outstretched

Meet New Guest Coach Zachery Seale

When beginning an exercise program, it’s important to base your routine on facts. Learn how to sift through fitness tips to discount the myths.

Pregnantperson leg lifts in white pants SQUARE

Exercises to Stay Away from When Pregnant

Pregnancy shouldn’t keep you from all exercise but be mindful of safety when choosing a workout. Learn what activities to stay away from when you’re expecting.

Man Goblet Squatting with Studio

Why You Should Never Skip Leg Day

 Your legs include the largest muscle in the human body. Read more to achieve optimal health and body strength and never skip exercising those muscles.

Tempo Coach Bryan doing a Heisman on the mat

How Does Cardio Help Lower Your Blood Pressure?

Getting a handle on high blood pressure could be as simple as engaging in cardio a few times a week.

Tempo Coach Guest-Coach Nan High Knees SQUARE

What are the Benefits of Exercising While Pregnant?

Exercising for two? Stay healthy during pregnancy!

Tempo Coach Colby close up abs with Tempo Sports Bra SQUARE

Which Workouts Burn the Most Belly Fat?

Get control of your waistline by working these exercises into your schedule. Learn which workouts are best to tone your abs and melt away stomach fat. 

Close up of pregnant woman with weights SQUARE

How to Begin a Workout Routine While Pregnant

Many think you shouldn’t start working out when you’re pregnant, but light exercise can be beneficial to both you and your baby. Read more for tips to get started.

Tempo Coaches Jeremy and Jonathan

Two for One: Strength and Resilience Program

Combining both strength and resilience training, Tempo coaches Jeremy and Jonathan have put together a custom program designed to have both strength trainers and yogis alike experience the benefits of a combined practice.

Woman doing High knee jog with Tempo Move (Square)

What Are the Most Common Exercise Misconceptions?

Don’t let these misconceptions hinder your progress.


How Can Vinyasa Yoga Improve Your Life?

Grab your mat and learn the benefits of Vinyasa Yoga.


Introducing Weekly Activity Targets

We created metrics to track your progress and weekly targets to hit across four areas of fitness you can pursue with Tempo: Getting Stronger, Improving Definition, Losing Weight, and Getting Healthier.


Get Stronger with Guest Coach Raychel Epperson

Coach Clarence sat down with Raychel to talk about strength training, myths around getting bulking while getting stronger and finding your motivation with Tempo!


Prenatal Strength with Guest Coach Nan Luma

Tempo guest coach, Nan Luma talks with Coach Clarence about health and wellness, her own fitness journey and some tips for working out while pregnant!


Announcing the New Tempo Membership

A real personal coach, 2,000+ guided workouts, and a compact smart home gym for one flat monthly price.


Why You Should Always Cool Down After a Workout

Properly cooling down your body after a heart-pumping workout is crucial to your muscle recovery. Read more to discover the benefits of a proper cool-down.


Tempo Coach Jonathan Hits the Runway!

We talked to Jonathan about confidence, how he prepared for the show and how Tempo helped him get there. 


Best Cardio Workouts That Don't Involve Running

Skip the treadmill and spice up your cardio.

Woman Downward Dog with Tempo Move SQUARE

Yoga Poses That Improve Flexibility

One of the most well-known benefits of yoga is that it boosts your flexibility. Read our compiled list of stretches to help you build strength, flexibility, and improve your overall well-being.


Play Your Own Music

Now you can train to your favorite tunes on your Tempo.

6.23BlogHero AlexSideplankArmOverheadSQUARE

Everything You Need to Know About Pilates

Pilates is for everyone. Learn how it can help you.

Coaches in Rainbow SQAURE

Tempo Celebrates Pride Month

Happy Pride Month!


A Beginner’s Guide to Building Strength

Strength training is the next step toward hitting your goal.

Blog - Thumbnail

Tempo Programs Are Flexible

The rigidity of our programs don’t always align with what we all have going on off the mat so we are excited to share that program classes can now be skipped, returned to, or retaken.

Introducing the Modification Filter (SQUARE)

Introducing the Modification Filter

Find the right classes that accommodate injuries and physical restrictions.

Pregnant Woman Cat Cow SQAURE

Strong as a Mother

When it comes to training, you want to do what feels good and is safe for your baby. This means knowing your limits, modifications, and helpful exercises to keep you healthy and connected to your body and baby.

5.2 BlogSquare_HERO 2022Yoga-Seated-Meditation-1200x800

How Can Yoga Benefit Your Mental Health?

Yoga can greatly contribute to your mental wellbeing. Discover the best types of yoga for improving mental health here.

5/20 Blog Square Group

The Guide to the Tempo Referral Program

Use the Tempo Referral Program to welcome your loved ones into the Tempo community and get stronger together. 

ROM excerpt

The 5 Main Types of Weight Training

Here are five places to start your strength training programming.

Tempo Coach Cole Squat Range of Motion Meter SQUARE

Personalizing At-home Workouts with Range of Motion Form Feedback

Learn about Tempo’s next step in personalizing your class experience with the new Range of Motion form feedback.

ng announcement excerpt

Tempo x Neighborhood Goods

Tempo's retail footprint expands with a partnership with Neighborhood Goods — celebrate with two events with Head Coach Melissa.

at home strength training excerpt

How to Strength Train At Home

Strength training at home isn't always easy. Discover proper and effective ways to strength train with or without using equipment.

Women over 40 excerpt

Getting in Shape at Home After Age 40

Life and fitness are not “all or nothing.” Your personal success lies in whatever you can do today, and tomorrow may be different. Progress is never in a straight line no matter your age.

at home leg workout excerpt

The Perfect At-Home Leg Workouts

No matter your fitness level, no matter what equipment is available to you, there are beneficial exercises that’ll give you results.

marathon exercises excerpt

Effective Home Workouts for Marathon Runners

Getting ready for a marathon? Did you know you can start training at home? Discover more on our blog! 

achieving goals 2022 excerpt

Actually Reach Your Resolutions: How to Get Fit in 2022

2022 is a new year, new you, right? Actually reach your goals this year and get the body you’ve been wanting. Read our tips and advice here!

2.14.22 Alex Excerpt

Introducing Alex Higa, Tempo's Newest Coach

With background as a dancer, pilates instructor, and personal trainer, Alex will help the Tempo community find joy in moving their bodies.

2.14.22 baseball training square

At-Home Spring Training for Baseball Players

Looking for some at-home spring training exercises for baseball players? Discover how Tempo can get you ready for the season

01.22.22 How To Strength Train at Home - EXCERPT

How To Strength Train At Home

A smart home gym is a worthy investment in your long-term sustainable health and fitness. With a smart home gym like Tempo, you get a set of top-quality strength training equipment and the benefits of a personal trainer in one compact package.

12.20.21 HIIT Training Excerpt Image

What Exactly is High-Intensity Interval Training?

So, what is a HIIT workout? Why is HIIT training so popular? And importantly, how does one get started?

Tempo Coach Bryan Orange Shirt

Tips for Motivating Yourself to Workout at Home

And even if you do have a Tempo home gym, it can be difficult (maybe even more so) to muster up the mental strength to work on getting physically stronger. We get it — your job can be exhausting, personal obligations can suck up time, and prioritizing yourself can be hard to do.

11.12.21 hero image SQUARE

Announcing Tempo Retail Locations

We’re excited to announce Tempo’s partnership with Best Buys across the nation and our very first retail location near Seattle.

11.9.21 hero image

Join the First-Ever Tempo Trot 5K

And it's simple really, just run your 5K from wherever you are, submit your time, and we'll send you a commemorative gift. No egos, no winners here. Have fun and enjoy just how strong you've become.

David Mussatt Diary Excerpt

How David Mussatt Uses Tempo to Train for a Marathon

Running a marathon is no easy feat mentally and physically taxing, training for such a long endurance event can be as challenging as the race itself. Tempo athlete, David Mussatt seems to have cracked the code in how to combine training runs, strength training, and proper recovery into a successful and injury-free 26.2 miles.

11.3.21 hero image

How to Do a Cardio Workout That Won’t Harm Muscle Tone

When it comes to doing heart-pumping cardio or pumping iron for strength, both are important to your overall fitness and health — and for most one shouldn’t only focus on one over the other. Of course, both come with their own challenges and benefits.


7 Benefits of Yoga

When we first introduced yoga on Tempo earlier in 2021, we discovered that many of our members who love strength training and HIIT had never tried (or wanted to try) yoga. Now, many have told us that stepping onto the mat with Jeremy has been life changing.

9.28.21 - Why Walking Can Be Best Cardio

Why Walking Can Be One of the Best Cardio Workouts

Often overlooked, there's a lot to love about low-impact cardio like walking. Learn why every step you take can get you closer to your fitness goals.

09.15.21 New Coach Jonathan Excerpt Image

Meet Jonathan Ibrahim, Tempo’s Newest Coach

Introducing a new member of the Tempo coaching team. A former high school teacher, certified personal trainer, and physique competitor, Coach Jonathan Ibrahim will be responsible for further elevating strength training on Tempo.

09.13.21 Apple Watch Excerpt Image

Enhance the Tempo Class Experience with Apple Watch Integration

Our goal remains to empower our community to tackle their everyday lives as their strongest selves, and providing the tools to do that is crucial. Our new Apple Watch integration is one of those tools. 

Leaderboard exceprt

Introducing Tempo Leaderboard Groups

We introduced the Tempo leaderboard last year with the intention to create a place where the community could get stronger together (and find some friendly competition).

220613 Mel Pushup 16x9 v1

How to Perform a Proper Push-up

Push-ups are crucial for developing upper body strength. Coach Clarence gives an easy-to-follow step-by-step tutorial on doing effective and safe push-ups.

06.30.21 5 Reasons to Switch Except Image

5 Reasons to Switch to Tempo

Finding a home fitness solution that fits your needs and your lifestyle can be tough.  Here are 5 Reasons Tempo is the Home Gym for you.

tori vogt diary excerpt

How Tempo Member Tori Vogt Trains in a Week

Our Tempo Diaries series takes a deep dive into a week in the life of one of our Tempo community members.

My Plan Series Part 3 excerpt

Meet the Team Behind Tempo’s My Plan

In the third part of our My Plan series, we meet some of the people behind the creation and implementation of My Plan, the personal workout planner on the Tempo Studio and App.

6.9.21 - 5 reasons to practice yoga

5 Reasons You Should Practice Yoga

Yoga is a well-rounded practice that involves strength, endurance, balance, and more, and can quickly identify weaknesses int he body — and correct them.


Introducing Yoga and Head Yogi Jeremy Falk

Since Tempo landed in the homes of our members in 2020, our community has consistently asked: “When will Tempo have yoga?” We’re excited to announce that today is the day! We’ve launched 12 new classes designed to increase flexibility, balance, and power.

Tempo Diary Lisa Edit

How Tempo Member Lisa Santiago Trains in a Week

Our Tempo Diaries series takes a deep dive into a week in the life of one of our Tempo community members.

5.25.21 Weightlifting and marathon training

5 Tips for Weight Lifting While Marathon Training

Knowing how to balance strength training with marathon running training can be difficult. Proper balance can improve performance and reduce risk of injury.

5/20 Blog_Square_Tyler Dark DB Sitting on Bench 2-1200x892-d8aaed1

5 Ways Strength Training Improves Mental Health

There’s other benefits from strength training that are less visible. Strength training not only makes the body stronger, but the mind as well.

My Plan Series Part 1 Excerpt

How Tempo Customizes Your Home Workouts for Your Goals

When we launched our My Plan Feature in March, it was — and continues to be — the furthering of Tempo’s mission to provide the most personalized home workout experience possible.


Introducing Prenatal Workouts On Tempo

A true labor of love, Head Coach Melissa Melissa and Michelle (who is a certified personal trainer) have spent months designing these classes meant to help the moms and expectant moms in the Tempo community continue their training during and post pregnancy.


What is Hypertrophy Training?

Hypertrophy means muscle gain. If you want to increase your muscle mass, your goal is hypertrophy, plain and simple.

03.23.21 cardio with low impact

How to Make Cardio Low Impact

We’ve often seen in our community, members discussing pre-existing conditions and injuries that prevent them from doing certain exercises or completing specific classes. With that, we also commonly see an associated guilt because of this. While it can be an understandably frustrating experience, is it worth risking injury and mental burnout by prescribing to fitness with an “all or nothing” philosophy?


Announcing Tempo Bundles

The Tempo bundles — Starter, Plus, and Pro — provide a more personalized buying experience by enabling customers to choose from different tiers of Tempo equipment offerings that fit their goals and their lifestyles.

My Plan Intro Excerpt

Introducing My Plan

As the name suggests, My Plan is all about you. With My Plan, you’ll never need to guess when to train, what class to take, and what you should focus on. My Plan will take care of all of that for you. My Plan changes the Tempo experience completely by making it easier to find and start a class and removes any guesswork by generating a foolproof training schedule meant to keep you accountable and on track towards your goals.

3/10 Blog_Square Alex DB-Front-Lunge White-Top-1200x800-6a45073

3 Reasons Women Should Strength Train

While it’s important for everyone to incorporate strength training into their fitness regimen, there are key benefits from strength training that are particularly important for women.

 Blog Reclaim Motivation Bryan Image 1270 x 715 px

How to Reclaim Your Motivation

None of us are immune to those times where motivation is extremely hard to find. And that even means our coaches. So we asked some of our coaches how they reclaim their motivation and re-focus on getting after those fitness goals.

Why Heart Rate Training Matters (2) 2.22.2021

Heart Rate Training: Why it Matters

Getting your heart rate up while you exercise is unavoidable. However, knowing how much to elevate your heart rate is crucial to getting the most out of your workout. That’s where heart rate training comes in.

Your-Spin-Bike Hero

Cardio for Weight Loss: Why it Isn’t Enough

There is absolutely nothing wrong with sticking with your stationary bike. However, there is more that you can do to better serve your body.

Targeted Weight Loss Hero

Is Targeted Weight Loss Real?

Spot Reduction is a Myth. The notion of losing fat in just one part or region of your body or in one muscle group simply isn’t possible, so let’s get that out of the way.

Too sick to train Hero

Are You Too Sick to Train

Consistency is a cornerstone to fitness, so having to take an unplanned rest day can understandably be very frustrating. So when you get a case of the sniffles that you just can’t shake or a nagging cough that won’t cut it out, are you better off taking a rest or pushing through?

Microsoft Collab Hero 2.17.2021

Tempo extends its collaboration with Microsoft

Tempo — the first home fitness system that uses 3D sensors and A.I. to analyze your motion and provide real-time rep counting, form feedback, and weight recommendations—today announced migrating its cloud infrastructure to Azure and building their next generation products using Microsoft’s leading Time of Flight (ToF) sensing technology as part of Microsoft's Azure Depth Platform program.

Strength Training for Runners Hero

Strength Training for Runners: The Benefits and 5 Ways to Do It

Many runners may think of running as purely cardiovascular, when really it can be a total body workout, and strength training is proven to not only make you a better runner, but lower your risk of injury.


Tempo 101

If you’re new to Tempo, you may be wondering where to start. We’ll do our best here to cover the Tempo basics and answer any outstanding questions you may already have.

1.12.21 New Workout Metrics

New Workout Metrics on Tempo

And would you look at that, we did it in the first month! (That has to be a new year’s resolution record, right?)Meet our new in-class hero metrics. While these heroes won’t be saving you from a burning building and aren’t a delicious sub sandwich, they will ensure that you’re getting everything you can out of a class.

Home Fitness is Here to Stay Hero

Home Fitness is Here to Stay

The COVID-19 pandemic has affected how we all lead our daily lives. Among these changes is how we now approach our fitness. With gyms forced to reduce capacity or shutdown altogether, many have found ways to bring their gym routines home with them.

12.23 Blog_Square Colby Sculpt-And-Shred 1201x960

Why You Should Pay More Attention to Mobility

For many of us, we tend to think of training as only being effective if we’re on the brink of death, spiraling down the circles of fitness hell.

why you're not sore excerpt

Why Your Muscles Aren't Sore After a Workout

DOMS is delayed onset muscle soreness and has your muscles feeling tender and sore more than a day after a workout; here's how to assess and treat DOMS.

1.23.20 finding why hero image

Finding Your Why

In our last couple blog posts, we talked a lot about some different physical aspects of fitness. This time, we’re going to talk a bit more about some mental and emotional aspects of fitness—specifically the deceptively complicated principle of goal-setting.

square blog 12/21

How to Improve Body Composition: 3 Things to Know

Learn how to change body composition, or the proportion of lean muscle and fat mass in your body, through strength and weight training for best results.

12.23.20 - Progressive Overload

6 Ways to Beat an Exercise Plateau with Progressive Overload

Learn how to overcome your strength plateaus using progressive overload. Find tips on safe training while increasing your load and making gains.