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By Jonathan JOneS
In partnership with tempo
/ March 4, 2024
Training at home with Tempo got me stronger in 4 weeks.
4.5 amazing
Pros
Guided, volume-based training gets faster results
Weight guidance ensures optimal hypertrophy training for building muscle
Training Plans that allow me to choose a focus muscle group
Body scanning tracks body fat and muscle mass
Compatible with any adjustable weight set
cons
Currently only available on iOS
Learning curve to get used to navigating the app and how its features work
Requires plenty of floor space
About 6 months ago, I was forced to face the fact that my gym routine was falling flat. Each week would start with the best intentions, but life kept getting in the way of making it to the gym for more than a Monday workout. I even bought a set of dumbbells during the pandemic, but somehow that wasn’t any more motivation for me to jump into a workout. I had seen some ads on Facebook for Tempo, and decided to look into it as an alternative.
After some research, I read that the training philosophy behind Tempo was all about progressive overload – basically, strength training that works you up to the maximum amount of weight you can (safely) lift before hitting muscle failure. What a lot of people don’t realize is that THIS is the actual key to building muscle and strength, but doing this on your own in a gym is a tireless effort. Having done a ton of weightlifting in my younger days, this was a refreshing approach to read about compared to all of the other trendy at-home options.
I decided to give it a shot since they offered a free trial that I could use with the weights I had at home – after a week, I didn’t even have to question jumping into the paid version. Here’s why:
1. Volume-based training WORKS – and Tempo makes it so much easier.
When I was weightlifting regularly, progressive overload was the method I learned from coaches and other athletes I worked out with. But the process was so much work – I was tracking every rep and amount of weight, week by week in a notebook and having to do complicated math to make sure I was pushing myself to the max for every exercise. Trying to do that today feels like a lost cause.
Tempo takes this same approach, but uses AI to do all of the work behind the scenes so I feel like I’m lifting smarter and getting results faster. Just like working with a trainer, Tempo guides me on the amount of weight to use in each set and adjusts it dynamically based on feedback I give about “reps in reserve” – how many more reps I felt I could have done at the end of the set. It also adapts my rep targets based on my performance and heart rate zone. This expert-level training ensures I’m reaching optimal hypertrophy, and is unlike anything I’ve ever experienced. I’m not even sure working with a personal trainer would feel this easy.
2. Their Training Plans are expertly crafted to get you stronger in 4 weeks.
I never thought I’d be one to actually follow a training plan, but Tempo convinced me otherwise. The way they’ve built their plans is completely geared for seeing progress quickly. You choose a plan that focuses on a specific muscle group, then you start the plan by taking a baseline class that establishes your current max weight for a key exercise in that muscle group target. I started with The Way to Stronger Biceps, and set my baseline weight for bicep curls. Then, as I progressed through my plan, it specifically focused on increasing my weight on that exercise while still training both upper and lower body and programming in some stretch and recovery time. I ended up increasing my bicep curl weight by 10% after 4 weeks.
Even better, their plans adapt as you progress through them, so it’s not just a static series of workouts you take. Instead, Tempo evaluates your recent activities, heart rate variability, and sleep data and modifies your recommendation for that day based on what your body will respond best to. I was really amazed to see this at work and it’s a constant reassurance that everything is completely tailored to me.
3. It’s basically an insanely affordable personal trainer.
I’ve always wondered what it would be like to have a personal trainer, but it seemed completely out of reach. Now, I’m getting an experience that feels like personal training but the cost is completely affordable at just $39 a month. I get unlimited, on-demand training with guidance like a personal trainer would give, but for a fraction of the cost. I love that I get pushed further during each training session as well, and I’m definitely getting more out of my workouts than when I was trying to do all of this on my own. I can’t even think of a comparable experience for this low of a price.
4. It works with the weights I already had.
Since Tempo is compatible with any adjustable weight set, I was able to dust off my old pandemic dumbbells and bring them back to life. You build an equipment profile in the app, which makes sure that your recommendations for weights are ones you have on hand. Then, as you start a set, it’s super easy to plug in the weight you’re using from your iPhone or Apple Watch. Tempo then uses the iPhone depth sensor camera to track your joint movement, which is how they’re able to count your reps and recommend adjustments based on your performance.
Tempo does sell a whole collection of their own weights, and I’m planning to upgrade my setup with their barbell and 25lb plates since I’m starting to max out on the dumbbell weights I already have. They’re a little spendy, but most good weight systems are.
5. Body Scanning tracks body fat and lean muscle.
When you’re looking to build muscle, progress is tough to measure. Tempo recently integrated a body scanner into their app, which is a really effective way to see changes in body fat, lean muscle mass, and muscle size. I took a scan when I first started training with Tempo and now I do one every 4-6 weeks to compare. The results are really motivating and it helps me figure out where I want to focus on next.
I hope this overview helps anyone who may be looking for a way to upgrade your training and find something that’s effective and easy to stick with. Tempo has been a game changer for me – the results speak for themselves!
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