Prescribing a specific number of repetitions is not always ideal in strength training. Sometimes, regulating time under tension (TUT) is a better approach than simply counting reps. One example we looked at a few weeks ago was the wrist roller exercise.

When Time Under Tension Works Best

Certain exercises make it difficult to count reps accurately, making TUT a better choice. Two examples include:

• Prone Lateral Ball Rolls – Watch here: YouTube Link
• Lower Russian Twists (a.k.a. “Windshield Wipers”) – Watch here: YouTube Link

In these movements, trainees often complete multiple reps before even registering a count. Instead of prescribing a set number of reps, assigning a time (e.g., 30 seconds) ensures proper execution and control.

The Power of Autoregulation

Taking this concept further, you can use autoregulation, a method where you monitor the duration of a set and terminate the exercise once performance drops below a predetermined level.

The drop-off rate will vary depending on your training goal:

• Maximum Strength
• Power
• Hypertrophy

I cover this topic in more detail on pages 52-53 of The Elite Trainer.

The Elite Trainer: Strength Training for the Serious Professional

The Elite Trainer is the go-to resource for strength coaches, personal trainers, and serious lifters who want to master program design. Covering everything from sets and reps to tempo, rest, and periodization, this book gives you the tools to create individualized programs that deliver results. Packed with proven methods, expert insights, and over 100 exercise illustrations, it’s a must-have reference for anyone serious about strength training.

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