One of the most significant elements for a woman?s fitness programme and one that has a big effect on your success ? or failure ? is tempo, or lifting speed, of the weights you are using.

Lifting tempo plays a key part in the prevention of injury as well as strength and muscle increase. A fast lifting speed during your fitness programme will produce momentum and won?t encourage blood flow to the muscle you?re using. A slow lifting speed or tempo creates less momentum and will force your muscles to do the work.

Always remember to return to the starting position slower for each and every weightlifting exercise.

lIf you notice that the weight is so heavy that you can?t return it to the starting position in complete control, reduce the weight so you can do the eccentric contraction properly.

To succeed with your fitness plan you must perform each and every exercise through a full range of motion. Lifting throughout a full range of motion is also valuable for stretching the muscles that are opposite to the ones doing the work.