Your movement speed during fitness training can drastically determine your muscles activated in a workout. If you go to slowly with a light weight you may get little or no development at all in strength. Conversely if you go too quickly with a heavy weight, you increase your risk of injury and are possible not even recruiting the correct muscles.

Your best bet is to start with a slower speed (2 seconds up and 2 seconds down) controlled movements in the first phase of your training, concentrating on more core based movements to familiarize yourself with your body’s balance and proprioception. 

w: http://www.KalevTraining.com 
t: 604-518-4691
e: Kalev@KalevTraining.com