02/10/2026
⏰💪 Time under tension: a simple way to load muscle when heavy weights aren’t an option 💪⏰
In rehab — or when access to heavier weights is limited — we don’t rely on load alone to challenge muscle. One useful (and often overlooked) variable is time under tension (TUT).
WHAT IS IT?
TUT refers to how long a muscle is working during a movement. By slowing down your reps, you increase the amount of time the muscle is under load — even if that load is light.
WHY THIS MATTERS IN REHAB:
1️⃣ It allows muscles and tendons to be challenged with lighter weights or bodyweight
2️⃣ It can reduce joint irritation by lowering peak forces
3️⃣ Slower, controlled reps may also have a short-term pain-reducing (analgesic) effect, helping people tolerate exercise when pain is present. This pain-reducing effect doesn’t replace proper rehab or progressive loading, but it can help “turn the volume down” on symptoms so movement stays possible.
WHAT DOES THE RESEARCH SAY?
Muscle adaptation can occur across a wide range of rep speeds — roughly 0.5 to 8 seconds per rep — giving flexibility in how exercises are prescribed.
BOTTOM LINE:
When heavier resistance isn’t appropriate or accessible, adjusting how long your muscles work is a simple, safe way to support strength, function, and recovery.
ANY QUESTIONS? Let us know 🗯️
Follow us
Leaps & Bounds: Performance Rehabilitation
Oakville, ON
