We all know the story of the tortoise and the hare — the one where slow and steady wins the race. It’s a lesson we hear as kids, but one that’s just as important when it comes to fitness. In CrossFit and functional training, the idea of moving fast is tempting. After all, the clock is running, and the reps are counting. But more often than not, the key to going faster and getting farther is actually slowing down.
The Pitfalls of Moving Too Fast
Take a recent CrossFit Open workout as an example. We saw athletes rush out of the gate, going unbroken on thrusters and pull-ups, only to find themselves completely gassed halfway through the second round. They were left staring at the bar, unable to pick it up for the next thruster or get back on the rig for another pull-up. Meanwhile, the athletes who took a different approach — breaking up their sets early, breathing intentionally at the top of each thruster, and keeping a steady pace — made it farther into the workout and kept moving more consistently. They didn’t burn out because they prioritized control and intention over speed.
Why Slowing Down Helps You Go Faster
So why does slowing down help you go faster in the long run? It comes down to efficiency and sustainability. When you move with intention, you focus on the quality of each rep: hitting depth on your squat, standing tall at the top of the movement, and maintaining good form. This translates to fewer no-reps, less energy wasted on sloppy movement, and the ability to keep moving longer without needing long breaks.
The Role of Slow Movement in Strength Training
Beyond workouts, slowing down also plays a huge role in strength training. Tempo reps — where you slow down specific parts of a lift, like the descent of a squat or the lowering phase of a bench press — have been shown to improve not only muscle strength but also tendon and ligament health. By controlling the movement and adding time under tension, you build more resilient connective tissue and improve your overall stability. This reduces the risk of injury and makes you stronger in the long run.
Breathing and Heart Rate Control
Slowing down also has a direct impact on your breathing and heart rate. When you move too fast without control, your breathing becomes shallow, and your heart rate skyrockets. This leaves you feeling winded and struggling to recover between sets. By pacing yourself and taking intentional breaths at the top of each movement, you stay more in control, keep your heart rate lower, and avoid that overwhelming out-of-breath feeling. This keeps you in the game longer and allows you to push harder when it really counts.
The Bigger Picture: Long-Term Success
Outside the gym, this principle applies to everyday life, too. When we take the time to do things right the first time — whether it’s perfecting our movement patterns, prioritizing recovery, or sticking to a thoughtful training plan — we set ourselves up for long-term success. Slow, intentional effort builds a foundation of strength and resilience that keeps us progressing steadily without the setbacks that come from rushing or cutting corners.
Trust the Process
So the next time you step into the gym, remember: slow is fast. Move with purpose, focus on quality, and trust that a steady approach will always get you farther than a sprint out of the gate. The tortoise knew what he was doing — and so should you.
Tempo Squats:
