TABLE OF CONTENTS

• Strength Training and Weight Loss.
• Strength FAQs
• The 5 Main Types of Weight Training
• Start Your Weight Training with Tempo

Strength Training and Weight Loss.

Here at Tempo, we believe that strength training is foundational for any fitness goal, and we are committed to helping you achieve your desired outcomes. We all arrive at our mats with a specific goal, intention, or “why.” Oftentimes, we want to excel in a particular sport or exercise modality, hit a personal record with weight or speed, feel more energetic, or improve physical aesthetics. As many members enthusiastically join Tempo, emphasizing weight loss, our philosophy remains constant. 

We believe that every weight loss journey begins with a framework of strength, specifically with resistance training and adjustable weights. Unlike what you may have explored in the past, we individualize your training through adaptable workout recommendations, real-time weight guidance, and intelligently designed fitness programs. 

As you familiarize yourself with Tempo’s personalized approach to strength training, we offer resources to help you understand your body and the methodology that drives effective and sustainable results. In your dedicated effort to lose body fat and enhance muscular definition, we are here to guide you every step of the way.

Strength FAQs

What does strength training have to do with burning fat and losing weight?

Short-Term Effects

• Increased Resting Metabolic Rate (RMR): After intense strength training, your body needs extra calories to repair and rebuild muscle. This boosts your RMR temporarily.

• Elevated Post-Exercise Oxygen Consumption (EPOC): Strength training leads to greater EPOC than cardio or bodyweight exercises, meaning you continue to burn calories after your workout as your body recovers.

Long-Term Effects

• Increased Basal Metabolic Rate (BMR): Over time, building more muscle raises your BMR, which means you'll burn more calories at rest.

Additional Benefits

• Improved Work Capacity: Strength training enhances your ability to perform and recover from workouts. This means you can push harder in future sessions, burn more calories, and achieve your fitness goals.

In summary, strength training not only helps build lean muscle but also boosts your metabolism in both the short and long term, setting you up for successful weight loss and body transformation.

What will I find in a Tempo Build class?

You’ll build strength and lean muscle mass with tailored weight recommendations in every workout, conscientious exercise selection to target muscle groups, and a fast-paced, fun, and effective workout. Tempo takes out all the guesswork, counting your reps, providing form feedback when you need it, and telling you when to push it when you’re primed or pull back on weight when you just need to keep moving. You’ll find yourself breathing heavier and heart pumping a little harder in these workouts than in your traditional gym workout, but that’s our intention to keep the energy high and moving through a muscle and strength-building workout that doesn’t take an hour plus.

So you’re telling me I just need to go to the gym and lift heavy weights?

Not so fast, it’s not just about lifting the heaviest weights you can find. Tempo believes in a safe and efficient path to building your strongest and most confident self. Our Fitness Science team and coaches design workouts and training plans to meet you where you are at in your fitness journey, combining our in-workout features like weight recognition, real-time weight guidance, and adaptable training plans, to ensure you get the most out of each workout. Tempo will grow with you to always provide the right challenge to guide you toward your ultimate goal.

The 5 Main Types of Weight Training

1. Bodybuilding

Bodybuilding, also called hypertrophy training, is the use of resistance training to build muscle and manipulate body composition. This is why athletes often use it for aesthetic purposes. The focus is largely on the size and aesthetics of your muscle mass.

2. Brute Strength Powerlifting

Think about the main goal for powerlifters: to move as much weight as possible. That’s the aim of brute strength powerlifting. This requires one key factor: going heavy. Compared to bodybuilding, the weights you use will go up significantly, and you’ll cut the reps down to approximately 3-8.

3. Circuit Training

Circuit training involves rotating through five to 10 exercises to complete one “circuit.” You do this for either a set number of rounds or a designated time. Exercises are performed back-to-back, with a short period of rest between circuits. For example, you might go through a circuit of 30 seconds each of dumbbell squats, push-ups, sit-ups, curls, and lunges. Rest for two minutes and then repeat twice more.

4. Isometric Weight Training

Isometric training is also called static training. This means that a muscle (or muscles) contract for a period of time, but they’re not actually moving. In other words, you hold a specific position. For example, a wall sit is an isometric exercise. You can up the challenge by adding weight to any isometric movement. For instance, you can put a plate on your back and perform a push-up, holding at the bottom position with your chest an inch off the ground.

5. High-Volume Training

High-volume training is pretty self-explanatory! The number of reps/rounds will increase, which means that the weight needs to decrease. For instance, instead of performing a 5x5 of squats at a moderate weight (maybe 150lbs), you might go down to 120lbs and do 3x10.

Which Type of Weight Training is Right for You?

Well, there are two things to consider here:

1. Personal Preference

What do you enjoy? Pick something that’s going to make you happy, because your weight training will only work if you stay consistent with it.

2. Your Goals

Here’s the good news: No matter which type of weight training you focus on, you’re going to see results. As we mentioned, isometric training won’t yield as noticeable results. However, it makes a great supplement to your other weight training. If you focus on getting in enough reps and lifting progressively heavier weights, you will get stronger, and your muscles will grow in size.

“These five main types of weight training all trigger hypertrophy to some extent. The difference in results is quite minimal. So, it’s really about finding what feels like the right fit for you.”

Start Your Weight Training with Tempo

So, you’re ready to get started on your weight training journey. Where do you go next? With over 1,000 workouts (and new ones always being added), Tempo is a powerful way to get fit right in the comfort of your own home.

Work with your own body weight as well as dumbbells and barbells to achieve your strength goals and perfect your physique. And with our 3D Tempo Vision, you have a personal trainer always keeping a watchful eye on you, making recommendations for technique adjustments and which weights to use. Choose from our strength, hypertrophy, and power classes to find the programming that meets your needs.

Getting fit and maintaining your health no longer requires a gym membership or rows of machines. With Tempo, you can get your sweat on without stepping outside your front door.

Ready to take that next step? Shop with Tempo today.

Please contact Tempo Support if you have questions or require further assistance. You can contact Tempo Support via email at hello@tempo.fit, live chat at tempo.fit, or by phone at (833) 966-1777, now available 24/7/365.