Why Slowing Down Your Workouts Can Make You Stronger

In one of my recent blogs, Pilates: The practice that started with one man’s refusal to sit still, I explored the guiding principles of Pilates and the value of precise, controlled movement. Today, I want to expand on one of the most powerful lessons from that philosophy:

Slow movement builds deeper strength.

In a world obsessed with going faster, lifting heavier, and pushing harder, slowing down may sound counterproductive; but in reality, it is one of the most effective ways to transform your body from the inside out.

✅ Muscle Memory: Your Body Learns by Doing

Every time you perform a movement, your body creates neuromuscular pathways, think of them as movement memories. These pathways live in your fascia (the connective tissue around your muscles) and nervous system, teaching your body "how" to move.

When you rush through an exercise, your body bypasses proper mechanics and compensates using the wrong muscles, often leading to imbalances, strain and long-term pain.

But when you slow down, you give your mind time to connect with the movement:

• You activate the right muscles

• You correct faulty patterns

• You build strength that transfers into everyday life

That’s functional strength, and that’s why slowing down is at the heart of the Zenith Flow philosophy.

🧠 Science Bit: Why Slow = Strong

When you move slowly, you increase time under tension (TUT) the total amount of time your muscles stay engaged during a movement. Research shows that increasing time under tension:

✅ Builds greater muscle fibre recruitment✅ Improves joint stability and control✅ Trains the nervous system to move more efficiently✅ Reduces injury risk by improving movement patterns

Strength isn’t just in the muscles. It’s in the mind-to-body connection.

🧩 Real Example: Relearning Strength

I once worked with a bodybuilder who could deadlift over 180kg. Impressive, right? But years of chasing heavy reps without correct form led to:

• A hernia

• Chronic lower back pain

• Reduced mobility

• Poor spinal alignment

  When we stripped away the ego lifting and returned to slow, conscious movement, something powerful happened:

→ He had to reduce the weight→ He reconnected with his breath→ He rebuilt his foundations→ He hit the same numbers again: pain-free

That is what I call real strength.

🔻 Try This — Slow Strength in Action

Here are two simple examples you can try today. No rush. No ego. Just deliberate strength.

1. Slow Glute Bridge (Core & Posterior Chain)

• Lie on your back, knees bent, feet grounded hip width apart.

• Exhale slowly as you lift your hips for 4 seconds.

• Hold 6 seconds at the top, engage your glutes.

• Lower back down for 4 seconds with control.✔️ 10 repsFocus: Feel your hamstrings and glutes doing the work- not your lower back.

2. Slow Dead Bug (Deep Core Activation)

• Lie on your back, knees over hips, legs in table top, arms to sky.

• Inhale to expand the ribs.

• Slowly extend the opposite arm + leg for 4 seconds.

• Exhale to return with control.✔️ 6–8 each side

  
  

  Focus: Keep ribs down and pelvis stable; this is deep core work.

🌿 The Zenith Flow Approach

Slowing down isn’t about doing less.It’s about doing things properly.With control. With breath. With purpose.

When you move with awareness:✨ You strengthen your nervous system✨ You reduce chronic pain and tightness✨ You move better in everyday life✨ You feel more connected to your own body

This is why I believe:Movement is not about how fast you go, it’s about how deeply you connect.

💬 Want guidance on your movement practice?

If you're unsure whether you’re training with good technique, or feel stuck in pain or plateaus, I’d love to help you. Zenith Flow is rooted in purposeful movement that builds strength for life, not injury.

📩 Send me a message if:

• You’re unsure if you’re moving correctly

• You want personalised movement support

• You’re interested in Pilates or functional training with intention

And if you ever find yourself in one of my classes and have any questions, feel free to ask.

Let’s slow down to build something stronger. 💛

With Love

 Giada x

Founder of Zenith Flow