When it comes to strength training, most people focus on the “lifting” part of an exercise. But what about the “lowering” phase? Enter eccentric exercise — the often-overlooked, yet incredibly effective part of a workout that can help you build strength, improve flexibility, and prevent injuries.

Eccentric exercises target the lengthening of muscles as they control resistance. These movements are key for improving muscle resilience, enhancing muscle growth, and boosting overall muscle health.

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What is Eccentric Strength Training?

Eccentric training focuses on the lengthening phase of an exercise — the part where muscles are controlling resistance as they stretch. For example:

• Lowering into a squat
• Lowering into a push-up
• Lowering a weight after a lift
• Running downhill

Unlike concentric contraction (where muscles shorten to overcome resistance), eccentric contraction allows muscles to absorb energy as they lengthen, helping build muscle strength and endurance.

The Benefits of Eccentric Strength Training

A 2019 study found that eccentric training may lead to increased muscle strength more effectively than other methods. Here are some key benefits:

• Handles heavier weights: By focusing on the lowering phase, you can handle heavier weights, making your workouts more challenging.
• Efficient energy use: Eccentric training uses less oxygen and energy while providing the same amount of work.
• Improves muscle growth: It may boost hypertrophy (muscle growth) more than concentric exercises alone.
• Strengthens joints: Enhances joint stability and reduces injury risk by improving muscle control.
• Safe for various conditions: Studies have shown that eccentric training can benefit people with conditions like arthritis and Parkinson’s disease.
• Supports older adults: It helps improve mobility for older adults, allowing them to stay active and healthy.

Eccentric vs. Concentric Strength Training

While eccentric exercises involve muscle lengthening, concentric exercises focus on muscle shortening. Here’s how they differ:

• Concentric: The “lifting” phase of exercises (e.g., bicep curls during the lift, push-ups during the push).
• Eccentric: The “lowering” phase (e.g., lowering the barbell after a lift, controlling the descent of a squat).

Both types of exercise play vital roles in building strength, but eccentric training is key for muscle growth and injury prevention.

Eccentric vs. Isometric Strength Training

Isometric exercises are static, where muscles maintain tension without visible movement. Some examples include:

• Planks
• Wall sits
• Static lunges
• Static glute bridges

These exercises focus on holding a position, while eccentric exercises focus on the movement and control of lengthening muscles.

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FAQs

1. How is eccentric training used in rehabilitation?
   Eccentric training is often used in physical therapy to help patients recover from injuries. It improves joint stability and strengthens the muscles, which may reduce the risk of future injuries.
2. How often should I do eccentric training?
   You can safely incorporate eccentric exercises 2-4 times a week, depending on your fitness level and goals. If you’re recovering from an injury, your physical therapist may recommend more frequent, lower-intensity sessions.
3. How can I avoid injuries with eccentric training?
   Start with light weights and gradually increase the intensity. Focus on maintaining a controlled pace, take proper recovery time between sessions, and avoid overexerting yourself.

Takeaway

Eccentric training may be the missing piece in your fitness routine. By focusing on muscle lengthening, this exercise phase can improve strength, muscle growth, joint stability, and flexibility. Keep proper form and start slow to maximize your results while minimizing the risk of injury. It’s time to take your workout to the next level!