Slow Workouts: Part 2 – What are the benefits of slower Strength workouts?

High intensity workouts have been dominating the workout scene, but did you know that there are also proven benefits to changing fast paced exercises to slower, more mindful movements? By performing a variety of ‘slower style’ workouts, you can train your muscles in a different way to develop strength, length, and flexibility, all while maintaining great form, staying safe, and getting the right balance of intensity from your work out.

While striving to be the strongest version of yourself, consider these reasons for why slow-paced training has become a great substitute or addition to your fast-paced training.

3 Reasons to incorporate slow training into your routine

· Achieving greater range of motion
· Improved neuromuscular control
· Constant muscle activation
· Lower risk of injury
· Better strength gains
· Reduced momentum
· Easier to maintain proper exercise form
· Develops muscular endurance


The slow-paced method of training is simple and the results are proven! Your slow, mindful movements enable specific muscles or muscle groups to be easily targeted. The slower motion will allow you to focus on accomplishing good form throughout the move-ment and will reduce stress on your joints and will prevent injury. You will experience con-stant muscular activation as the muscle fibers remain in tension without having the chance to recover. As a result, you will also feel an intensity like you never thought possible for a slow movement.

Slow-paced training is great for those trying to get in shape because it is easy to follow and maintain good form. But this is not just for beginners. Triathletes, marathoners, cross fitters, and athletes of all levels are now adopting this as the go-to workout to balance with other high-cardio activity for a safe and effective form of training at the muscular level.


Strength || Slow & Challenging


Perform the following Strength exercises slowly with control in a circuit format.

• Do 10 reps per exercise or use a timer (60-90 seconds/ exercise)
• Repeat circuit 2-3 times.
• Use these exercises as a guide to incorporate with other exercises into your routine.

Set Up: Medium level, cables
GB = Glide Board

1. Pullover Crunch, Extend Legs
Focus: CORE
• Face away from the tower with both cables in hands.
• Lie supine on the GB with knees bent and arms extended out from chest to start.
• Keep arms straight as you simultaneously reach towards the GB and perform a ‘crunch'.
• Remain in the crunch as you lift legs to 90 degrees (advanced: extend legs straight).
• Lower the legs while maintaining the ‘crunch’ position and without arching back.
• Lift the legs and arms back to starting position.

2. Surfer Row
Focus: BACK
• Kneel facing the tower with both cables in hands (modify: sit).
• Extend arms straight and slightly round torso over thighs to start.
• Simultaneously sweep arms back towards hips as the spine articulates upward into exten-sion.
• Hold for a moment, then slowly return back to the starting position.
• Keep arms extended straight at all times throughout exercises.

3. Serve, Curl & Extend
• Sit on GB facing away from the tower with both cables in hands.
• Bend elbows at waist with palms facing upward to start.
• Extend arms out to chest level.
• Perform one bicep curl keeping arms parallel, then extend back to chest level.
• Return to starting position.
• Advanced: perform exercise from a high kneeling position (see video for demo)

4. Reverse Lunge, Reach, Slow Repeaters
Focus: LEGS
• Disconnect cable and lower incline.
• Face away from tower at the bottom base and place one foot on the GB.
• Open the GB and lower into a lunge position while arms reach overhead.
• Remain in the lowest lunge and perform slower repeaters with arms that follow.
• Perform this exercise on both sides.

Be sure to check out the video to see a demo on how to perform these exercises with control.

Up next is a slow-yoga based recovery workout, so stay tuned for Part 3!


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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