Slow is Smooth, Smooth is Fast in fitness 

We are so used to having things instantly, knowledge at our fingertips, food pre-made just around the corner. It is so easy to take that mentality and apply it to our fitness journey wanting results instantly. So it’s time to slow down and put in the hard yards to have the results that we truly want in a reasonable timeframe. To do that, let’s go old school and embody “slow is smooth and smooth is fast”!

The principle “slow is smooth, smooth is fast” means that taking your time and being careful with your movements leads to better, more sustainable results in the long run. This approach is especially effective in fitness, particularly when it comes to resistance training, and can have a positive impact on weight loss and overall fitness goals.

1. Starting your fitness journey:  Setting goals and creating habits 

Taking a slower approach when setting goals or creating habits can actually be the faster way to achieve and maintain your goals. Rather than focusing on quick results, it’s better to take a slower, more controlled approach. This method is more sustainable and helps you build a strong fitness foundation. Meaning you are more likely to succeed. 

• Goal Setting: Setting extreme goals or pushing yourself too hard can often lead to burnout or injury. Taking it slow helps you make steady progress, reducing the risk of setbacks. By focusing on small, achievable improvements, you’re more likely to stick to your fitness routine in the long term. Remember to stick to smart goals (specific, measurable, achievable, relevant, timed).
• Creating habits: Similar to setting goals. Creating long lasting habits that are achievable are more likely to show results. Going to bed and getting enough sleep might actually produce a better result than staying up late to smash out a late night workout and only getting 4 hours of sleep. Your habits set the foundation of what you are able to achieve and if you are unable to sustain your habits they will have a limited effect on achieving your goals.

2. Injury Prevention and Long-Term Success

Taking your time in your training reduces the risk of injury and sets you up for long-term success. This principle can be applied in the moment when exercising and looking at the longer term of planning your workouts and programs. 

• Preventing Injuries: Rushing through exercises often leads to poor form, which increases the chance of injury. By slowing down your movements and focusing on proper technique you reduce the risk of injury and improve your form over time. Studies show that focusing on good technique and moving slowly can lead to better recovery and prevent injury. (Reilly et al., 2015)
• Sustained Progress: Slowly improving your strength and endurance allows your body to adapt to the demands of exercise without overstressing it. Rather than experiencing quick, unsustainable gains, this slower approach helps you build strength and endurance over time, leading to better long-term results.
• Weight Loss:  While rapid weight loss programs might cause muscle loss and can slow your metabolism, a slower, steady approach preserves muscle and helps you lose fat in a healthy way. Slow, controlled resistance training helps you build muscle. Muscle tissue burns more calories even when you’re not working out, so increasing muscle mass helps with weight loss.

3. Resistance Training and Weight Loss

This principle of “slow is smooth, smooth is fast” works best in my opinion for resistance training and weight loss. Incorporating this will benefit either one as they go hand in hand. Resistance training is very effective for weight loss, and performing it slowly and steadily helps maximize the benefits.

• Building Muscle:In resistance training (weightlifting), the idea of “slow is smooth, smooth is fast” means focusing on slow and controlled movements rather than rushing through exercises. When you lift weights slowly, it keeps your muscles under tension for a longer time. Which can lead to more muscle growth. This process, called time under tension, has been shown to be more effective for building muscle than fast, jerky lifts. (Strength Research)
• Effective Fat Loss: Building muscle through slow, controlled resistance training not only helps you burn more calories but also helps reduce fat, particularly visceral fat (the fat around your organs). By focusing on building muscle, you can improve your body composition and reduce fat while preserving lean muscle mass.
• Muscle Mass and Burning Calories: Slower resistance training helps you build more muscle, which burns more calories at rest compared to fat. The more muscle you have, the more calories your body will burn throughout the day. Even when you’re not working out. This can help with weight loss by creating a sustainable calorie burn that lasts beyond your workout.

Conclusion: The Benefits of “Slow is Smooth, Smooth is Fast”

The principle “slow is smooth, smooth is fast” is a valuable approach for anyone looking to achieve their fitness goals, including weight loss. By focusing on slow, controlled movements, you can avoid injury, build muscle safely, and achieve better long-term results. While progress may seem slower at first this method leads to sustainable improvements in strength, muscle mass, and fat loss over time. It is worth noting that this isn’t the only way you are going to see results and might not be the best way for you because of life circumstances. If you are unsure about how to reach your goals, speak to a professional who can help guide you. 

Unchained Ability