Time under tension
TIME UNDER TENSION.
What is it?
How does it help?
How might in apply to life?
Time Under Tension (TUT) refers to how long a muscle is under strain during a set of an exercise. It’s a key factor in strength training and hypertrophy (muscle growth). Here's why it's important:
1. Muscle Growth (Hypertrophy)
Muscles grow in response to mechanical stress and damage.
The longer your muscles are working during a set, the more microtears occur in the fibers, which stimulates repair and growth.
Traditional hypertrophy-focused TUT is around 30–70 seconds per set.
2. Increased Metabolic Stress
Prolonged tension increases the buildup of metabolites like lactate, which contributes to the "pump" and signals muscle growth.
More time under tension can mean more metabolic fatigue, which enhances training stimulus.
3. Improved Mind-Muscle Connection
Slowing down reps forces you to focus on the working muscle.
This improves neuromuscular coordination and control, making each rep more effective.
4. Greater Control and Technique
Rushing through reps often means relying on momentum.
Controlled movements under tension reduce the risk of injury and ensure you're targeting the intended muscle group.
5. Tendon/Ligament/Muscle Health
Often, if you injure a certain tendon/ligament/muscle, the key to bringing health back to the issue is TUT. This improves blood flow and concentration on the area at risk, as well as the points above that help you bring more control and awareness to the area.
5. Versatility in Training Goals
Strength: Lower TUT (e.g., 10–20 seconds per set, with heavy loads).
Hypertrophy: Moderate TUT (e.g., 30–60 seconds per set, moderate loads).
Endurance: Higher TUT (e.g., 60+ seconds per set, lighter loads).
Example: A standard 10-rep set done with 2 seconds down, 1 second pause, and 2 seconds up equals 50 seconds of TUT — ideal for hypertrophy.
Now, let's take this idea of time under tension into life.
1. Growth Comes from Staying in the Struggle
Muscles grow through time under tension, just like we grow through time under tension. Whether it’s learning a new skill, navigating a relationship, or working through failure — growth happens under pressure, not in comfort.
Example: Developing patience as a parent or endurance in a job comes from consistently “holding the weight” of responsibility.
2. Endurance Builds Strength
The longer you stay with a challenge, the more resilience you build. This is life’s version of increasing TUT — the longer you're under strain, the more adaptive and durable you become.
Example: Persisting through a difficult season (like school, career, or illness) creates mental “muscle” that helps in future challenges.
3. Intentional Effort Beats Quick Wins
Just like slow, controlled reps lead to better muscle activation, slow, focused effort in life yields deeper mastery. Rushing through experiences — conversations, projects, relationships — rarely results in quality outcomes.
Example: Taking time to be present or really learn a craft or build a business might be slower, but it results in more meaningful and lasting success.
4. Discomfort Signals Progress
In both training and life, tension isn't a sign to quit — it's a sign you're doing something that matters. You know you're in a growth area when it's hard but you're still choosing to stay.
So, life’s version of time under tension is about how long you can remain focused, committed, and present in hard things, that’s where all the development happens.
The take home...
Be sure your training in the gym has moments you slow down and develop strength & ability in positions.
Be sure you earn your way through each progression by spending TIME UNDER TENSION in the regression before it.
Life requires time under tension to grow. If you hate your circumstance, one thing you can control is what you can learn from your time spent there.
Don't spend all your time under tension, sometimes we need to be moving fast and get to the next progression/growth moment to spend time with.
See ya out there,
Coach D.