For years, we have been told that the best way to get fitter and stronger is to lift something heavy, whether a barbell or our own bodyweight. But what if how we put it down was just as important? According to recent research, eccentric exercise—the controlled lowering phase of a movement—offers numerous benefits for physical fitness and overall health, making it suitable for a wide range of individuals.
What Is Eccentric Exercise?
Any movement involves muscle contractions: concentric (shortening), isometric (holding), or eccentric (lengthening). The eccentric phase is often called the lowering bit—like descending in a squat or press-up. While it may seem less exciting than explosive moves, eccentric training is consistently effective for improving strength, power, muscle growth, and flexibility across all populations, from athletes to older adults and clinical groups.
How to Incorporate Eccentrics
To emphasize the eccentric phase, slow down the lowering portion to three to five seconds. For example, in a biceps curl, curl up normally but lower slowly. For tougher moves like pull-ups, jump to the top position and lower yourself slowly. Advanced options include eccentric overload, using two limbs to lift and one to lower, such as in a leg press.
Potential Drawbacks
The main downside is delayed onset muscle soreness (DOMS), as eccentrics can easily be overdone. Start with fewer repetitions and lower weights, then gradually increase. The soreness will largely become a non-issue as your body adapts.
Five Eccentric Exercises to Try
If you are new to eccentric exercise, start with two or three exercises twice a week, with at least three days between sessions. Do three sets of five to eight reps, focusing on the slow eccentric phase.
- Eccentric-focused squats: Squat down slowly for three to five seconds, then stand up at a normal pace. Hold onto a door frame for balance if needed.
- Wall press-ups: Place hands on a wall shoulder-width apart, slowly lower your chest to the wall, then press back up. Decrease the incline as you get stronger.
- Push presses: Using dumbbells or water bottles, bend knees slightly, then stand up to push the weight overhead, then lower it slowly.
- Heel drops: Stand on the edge of a step, rise on toes, then lower heels slowly below the step. Great for calf and Achilles issues.
- Eccentric calf raises: Rise on toes with both feet, then lift one foot and lower slowly over three to five seconds. Use both feet to rise again.
- Slow descent step-downs: Stand on a step, slowly lower one foot toward the ground without stepping down, then bring it back up. Builds single-leg strength and balance.
In summary, eccentric exercise may not be loud or flashy, but it can help you build strength safely and effectively. Time to take it slow.
