When you hit a plateau in your training, it’s tempting to think you just need to add more weight. But sometimes, the best way forward isn’t loading the bar heavier; it’s slowing things down. That’s where paused reps come in.
Paused reps force you to stop mid-lift, hold tension for a moment, and then finish the rep with control. They’re brutal, humbling, and incredibly effective for building strength, stability, and breaking through sticking points.
In this article, we’ll break down how paused reps work, why they’re so effective, and how to use them in your squat, bench, hip thrusts, and deadlift routine.
What Are Paused Reps?
A paused rep is exactly what it sounds like: you briefly pause at a critical point in the lift — usually the bottom or sticking point — before completing the movement.
The pause takes away momentum, forcing your muscles to generate power from a dead stop. This teaches better control, builds explosive strength, and helps improve weak points in your lifts.
Typical pause length: 1–3 seconds (long enough to kill momentum, but not so long you lose tension).
Why Paused Reps Work
- Improved Control & Stability: No bouncing out of the hole or rushing through sticking points. Paused reps train you to own every part of the lift.
- Explosive Strength: Since you’re starting from a dead stop, your muscles adapt to generate power without help from momentum.
- Breaking Plateaus: By attacking your weak spots head-on, paused reps help you push past common sticking points.
- Better Technique: Slowing down forces you to dial in form, brace properly, and stay tight under the bar.
How to Do Paused Squats
Paused squats are ideal for lifters who struggle to get out of the hole or let their knees cave in.
- Set up as normal with your feet shoulder-width and core braced.
- Descend into the squat until you hit parallel or below parallel.
- Pause for 1–3 seconds at the bottom, keeping tension in your core and legs (don’t relax).
- Explode up, driving through your heels.
Tip: Use Knee Sleeves for added stability in the bottom position, and a Lifting Belt to keep your core braced during the pause.
How to Do Paused Bench Press
Perfect for lifters who get stuck at the bottom or struggle to generate power off the chest.
- Lower the bar under control until it touches your chest.
- Hold the bar still on your chest for 1–2 seconds — no bouncing.
- Drive the bar upward explosively, maintaining tightness in your lats and core.
Tip: Wrap up with Wrist Wraps for wrist stability and added control during heavy paused reps.
How to Do Paused Deadlifts
This is ideal for lifters who lose positioning off the floor or struggle with mid-pull stalls.
- Pull the bar from the floor as normal.
- Pause for 1–2 seconds just below the knees, keeping your lats engaged and back tight.
- Resume the lift, locking out strong at the top.
Tip: Use Lifting Straps if grip fatigue holds you back — especially when you’re focused on positional strength rather than grip training.
How to Do Paused Hip Thrusts
Paused hip thrusts are excellent for improving mind-muscle connection in the glutes and making sure you’re not just relying on momentum.
- Sit on the floor with your upper back against a bench and the barbell positioned over your hips.
- Drive through your heels and lift your hips until they’re fully extended.
- At the top, pause for 2–3 seconds, keeping your glutes squeezed and core tight.
- Lower your hips under control and repeat.
Tip: Add a Barbell Pad to keep heavy loads comfortable across your hips, so you can really focus on the pause and contraction.
How to Program Paused Reps
- Start light: Use ~60–75% of your 1RM.
- Keep reps low: 3–5 reps per set is plenty.
- Add them as accessories: Do 2–4 sets of paused variations after your main lift, or use them as your main lift on lighter training days.
FAQ
1. Are paused reps good for building muscle?
Yes. Paused reps increase time under tension, which boosts muscle growth. They also force better control and activation of stabilizing muscles.
2. How long should I pause during a paused rep?
Typically, 1–3 seconds is ideal. Long enough to kill momentum, but short enough that you maintain tension and don’t relax at the bottom of the lift.
3. Should beginners do paused reps?
Absolutely. Beginners can benefit from the control and technique reinforcement paused reps provide. Just start light, focus on form, and keep pauses short.
Level Up With UPPPER
If you’re ready to put paused reps into action, make sure you’ve got the right support. From Knee Sleeves that keep you stable in the hole to Wrist Wraps for bench control, UPPPER gear is designed to help you train harder, smarter, and with more confidence.
Because when the bar slows down, your gear should keep you moving forward.