If you've spent any time in the gym or researching strength training, you've probably heard the term time under tension (TUT). It's often talked about in the context of muscle growth, but what does it actually mean? More importantly, how can you use it to get stronger, run better, and build a body that supports your goals?
What Is Time Under Tension?
Time under tension refers to the amount of time a muscle is actively engaged during a set. Think of a squat—if you lower yourself slowly, pause at the bottom, and then drive back up with control, your muscles are under tension for a longer period compared to quickly dropping and bouncing back up.
The longer your muscles work during each rep, the more they’re forced to adapt. This adaptation leads to increased strength, better muscle endurance, and in many cases, hypertrophy—the technical term for muscle growth.
Is Time Under Tension the Same as Hypertrophy?
Not exactly. Hypertrophy is the process of increasing muscle size, while time under tension is one method to stimulate it. You can build muscle through different training styles, but spending more time under tension is a proven way to maximize muscle breakdown and recovery, which leads to growth over time.
Why Should Runners Care?
Many runners assume strength training is just a side activity to prevent injury, but it plays a major role in performance. Strength equals efficiency, and efficiency means better endurance, stronger strides, and reduced fatigue late in a race.
Using time under tension in your training—like slowing down squats, lunges, or deadlifts—helps build the type of strength that supports powerful, resilient running.
How to Apply Time Under Tension to Your Training
Here are a few ways to increase time under tension without overcomplicating your workouts:
- Slow Down the Eccentric Phase: In most exercises, the eccentric phase is when you're lowering the weight (like lowering into a squat or bringing a deadlift back to the ground). Try slowing this phase down to three to five seconds to keep muscles engaged longer.
- Add Pauses: Holding at the bottom of a squat or a push-up increases the challenge and forces more muscle activation.
- Increase Reps Without Rushing: Instead of blasting through sets, control your movements and focus on quality over speed.
Strength Training Should Be Intentional
Whether you’re a runner looking to get stronger or someone just trying to move and feel better, time under tension can be a game-changer. It’s not about lifting the heaviest weights possible—it’s about using control, intention, and smart programming to build strength that lasts.
If you’re ready to take your training to the next level, I’d love to help. As a certified running and strength coach, I build customized programs that fit your goals, experience level, and lifestyle. Let’s work together to make you stronger, faster, and more resilient. Reach out today to get started.