# Fast Reps vs Slow Reps: What Science Says About Speed of Movement

Page: https://stenobird.com/podcast/strength-changes-everything-1330407/fast-reps-vs-slow-reps-what-science-says-about-speed-of-movement
Text version: https://stenobird.com/podcast/strength-changes-everything-1330407/fast-reps-vs-slow-reps-what-science-says-about-speed-of-movement.md
Podcast: [Strength Changes Everything](https://stenobird.com/podcast/strength-changes-everything-1330407)
Published: 2026-01-27T13:00:00+00:00
Episode link: http://www.StrengthChangesEverything.com
Audio file: https://episodes.captivate.fm/episode/f0e5b871-dd14-4ce1-be21-24a4a8dc7b53.mp3
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JSON: https://stenobird.com/v1/public/podcasts/strength-changes-everything-1330407/episodes/fast-reps-vs-slow-reps-what-science-says-about-speed-of-movement
Duration seconds: 1184

## Resource

Fast reps vs slow reps: which one builds strength without raising injury risk? In this final installment of the Principles of Exercise Design Series, Amy Hudson and Dr. James Fisher break down one of the most misunderstood topics in training: speed of movement. They unpack what really matters when it comes to fast reps vs slow reps, why intent is more important than rushing the weight, and how smart tempo choices can improve strength without increasing injury risk. Tune in to hear how rethinking speed of movement can completely change the way you train. Amy and Dr. Fisher explain the mechanics of speed of movement in each phase of a lift. The concentric phase is when the muscle shortens and moves the weight away from the body. The eccentric phase is the controlled return, when the muscle lengthens as the weight comes back. Dr. Fisher explains why speed of movement is often misunderstood. Most people can't accurately tell how fast they're moving during normal exercises. That's why they rely more on tempo and control. Dr. Fisher reveals how isokinetic Exobotics devices measure exact distance and exact velocity throughout the lift. Amy and Dr. Fisher explain why moving fast is not required to produce power. The body responds to effort and tension, not reckless speed. This is a key shift many people miss when training without a personal trainer. Dr. Fisher covers what the research really says about rep speed and muscle growth. Studies show no difference in hypertrophy whether reps are performed quickly or slowly. That finding challenges a lot of outdated gym myths. Dr. Fisher reveals why slower lifting can be the smarter option for most people. You still get the same strength, muscle, and health benefits. The difference is reduced stress on joints and connective tissue. Le…

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## Transcript

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