# Lifting Tempo

> Lifting Tempo is a precision tempo training timer app for iPhone and Apple Watch. It provides audio ticks, voice countdowns, and haptic cues for every phase of every rep — eccentric, pause, concentric, and squeeze. One-time purchase $2.99 on the App Store.

## App Info

- App Name: Lifting Tempo
- Platform: iOS / watchOS
- Price: $2.99 (one-time purchase, no subscription)
- App Store: https://apps.apple.com/us/app/lifting-tempo/id6756082960
- Website: https://www.liftingtempo.com
- Developer: PingZone Limited

## Key Features

- 4-digit tempo notation (Eccentric-Pause-Concentric-Squeeze)
- Top Start and Bottom Start exercise modes
- Audio ticks, voice countdowns, haptic cues on Apple Watch
- Fully standalone Apple Watch app
- HealthKit integration (Functional Strength Training)
- Workout plans with multiple exercises
- No subscription, no ads, no in-app purchases

## Exercise Tempo Guides

- [Squat Tempo Guide](https://www.liftingtempo.com/tempo/squat): Recommended tempos for back squats, front squats, goblet squats
- [Bench Press Tempo Guide](https://www.liftingtempo.com/tempo/bench-press): Tempo prescriptions for flat, incline, close-grip bench
- [Deadlift Tempo Guide](https://www.liftingtempo.com/tempo/deadlift): Bottom Start tempo training for conventional and sumo deadlifts
- [Overhead Press Tempo Guide](https://www.liftingtempo.com/tempo/overhead-press): Standing and seated press tempo prescriptions
- [Barbell Row Tempo Guide](https://www.liftingtempo.com/tempo/barbell-row): Bottom Start tempo for Pendlay and bent-over rows
- [Pull-Up Tempo Guide](https://www.liftingtempo.com/tempo/pull-up): Bottom Start tempo for pull-ups and chin-ups
- [Romanian Deadlift Tempo Guide](https://www.liftingtempo.com/tempo/romanian-deadlift): Top Start tempo for RDLs
- [Leg Press Tempo Guide](https://www.liftingtempo.com/tempo/leg-press): Top Start tempo for machine leg press
- [Bicep Curl Tempo Guide](https://www.liftingtempo.com/tempo/bicep-curl): Tempo prescriptions for curl variations
- [Lateral Raise Tempo Guide](https://www.liftingtempo.com/tempo/lateral-raise): Tempo training for shoulder isolation

## Educational Guides

- [What Is Tempo Training?](https://www.liftingtempo.com/guides/what-is-tempo-training): Complete introduction to tempo training concepts
- [How to Read Tempo Notation](https://www.liftingtempo.com/guides/how-to-read-tempo-notation): Understanding the 4-digit system (e.g. 4-1-2-0)
- [Time Under Tension Benefits](https://www.liftingtempo.com/guides/time-under-tension-benefits): Science behind TUT training
- [Best Tempo for Hypertrophy](https://www.liftingtempo.com/guides/best-tempo-for-hypertrophy): Research-backed optimal rep speeds for muscle growth
- [Eccentric Training Guide](https://www.liftingtempo.com/guides/eccentric-training-guide): Slow negatives for strength and hypertrophy
- [Tempo Training for Beginners](https://www.liftingtempo.com/guides/tempo-training-for-beginners): Where to start with tempo training

## Full Content

For complete page content, see [llms-full.txt](https://www.liftingtempo.com/llms-full.txt)

## Common Tempo Prescriptions

- 4-1-2-0: Hypertrophy standard (4s eccentric, 1s pause, 2s concentric, no top hold)
- 3-1-1-0: Strength-focused (controlled descent, explosive concentric)
- 5-2-3-1: Rehab/tendon health (maximum time under tension)
- 3-0-2-0: Beginner-friendly (simple tempo without pauses)