Eccentric Exercise Training Builds Strength and Flexibility for All Ages

Deliberate, controlled movements may lack the flash of running or jumping, but they often prove safer and less taxing. Recent research highlights one type, eccentric exercise training, as particularly effective.

"Eccentric exercise training provides numerous benefits for physical fitness and overall health, making it suitable for a wide range of individuals," Prof. Kazunori Nosaka writes in a paper published in the Journal of Sport and Health Science. It "offers unique advantages over concentric or isometric exercise, particularly in promoting neuromuscular adaptations."

Body movements involve muscle contractions that are concentric, when muscles shorten; isometric, when they hold steady as in a plank; or eccentric, when they lengthen. Sports scientists call the eccentric phase the lowering part. In a push-up or squat, that means descending toward the floor. In an overhead press, it means bringing weights down from the top.

One recent meta-analysis found that eccentric training improves strength, power, muscle growth and flexibility across all populations, from athletes to older and clinical groups, says Callum Roberts, head coach at Results Inc gym. "We usually use eccentric movements to reinforce technique and develop better range of motion – slowing down and taking the time to really focus on the movement. If you want to perform better, look better and stay functional over the long term, they really should be part of your training."

The ease of emphasizing the eccentric phase varies by exercise. Explosive moves like kettlebell swings or sled pushes lack a controlled lowering. For others, slow the descent to three to five seconds, says Kurt Johnson, co-founder of One Body LDN physiotherapy and performance clinic. In a biceps curl, lift normally but lower slowly while counting seconds. Apply the same to squats or push-ups.

For tougher exercises, try eccentric-only reps. In a pull-up, jump or step to get your chin over the bar, then lower slowly. In a push-up, start from the top plank position and descend with control.

Make the lifting phase easier in some exercises. Cheat curl dumbbells up with body momentum, or switch to hammer curls with palms facing each other to involve more muscles.

"A more advanced option is to add eccentric overload by using two limbs to lift but one to lower, like using both legs to push up in a leg press but one in the down bit," says Anwen Davies, a former gymnast and trainer at The Lady Lab. Beginners should skip this.

Eccentric exercise can cause delayed onset muscle soreness because it fatigues muscles more than it feels. "Despite the workout feeling far less demanding, the body and muscles can end up feeling much more fatigued," Johnson says. Start with fewer reps and lighter weights to avoid it.

Those new to eccentric exercise should try two or three exercises twice a week, with three days between sessions. Do three sets of five to eight reps, slowing the eccentric phase.

"After three to four weeks, your body will adapt to the soreness and you can increase the frequency or add exercises," Davies says. "The beauty of this approach is that you can get significant strength gains in 20 to 30 minutes without needing equipment or getting out of breath."

Eccentric-focused squats: Lower slowly for three to five seconds, then stand normally. Hold a door frame or lower to a chair for balance, Davies says. This builds leg strength without cardio demand.

Wall press-ups: Place hands shoulder-width on a wall and lower your chest for three to five seconds, then press up. Progress to a lower surface like a table.

Push presses: Use dumbbells, a barbell or water bottles. Bend knees slightly, stand to press overhead with momentum, then lower slowly. Warm up shoulders first.

Heel drops: Stand on a step edge, rise on toes, then lower heels below step level before returning, Johnson says. Good for calf or Achilles issues.

Eccentric calf raises: Rise on toes with both feet, lift one foot, lower slowly over three to five seconds, Davies says. Use both feet to rise. Hold a wall for balance. Builds calf strength and ankle stability.