Eccentric Exercise: Less Effort, Better Muscle Gains?

Exercise smarter, not harder. That's the argument from sports scientist Ken Nosaka at Edith Cowan University in Australia. He advocates for 'eccentric exercise'-the lengthening of a muscle under load, such as lowering a dumbbell or walking downstairs.

Nosaka says this technique produces stronger results with less effort than traditional workouts. The key is focusing on the lowering phase of a movement, which creates more force with less energy.

". . . we should be focusing on eccentric exercises which can deliver stronger results with far less effort than traditional exercise - and you don't even need a gym!" he says.

Concerns about delayed onset muscle soreness (DOMS) often deter people. But Nosaka argues that DOMS is triggered by inflammation, not fiber damage, and can be minimized with gradual progression.

Eccentric exercise is especially beneficial for older adults, sedentary individuals, and those with health restrictions. A 2017 study of elderly women found walking downstairs-an eccentric movement-improved heart rate and blood pressure more than walking up.

The research is published in the Journal of Sport and Health Science.