Benefits of Eccentric Exercise

Here’s some good news for those who want short workouts. A study by Edith Cowan University researchers in Joondalup, Australia, with colleagues at two Japanese universities, found that eccentric exercise movements are the most effective at increasing muscle strength and size.

“We already know only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week—even if it’s only 3 seconds a day—but concentric or isometric muscle contraction does not provide such an effect,” said Kazunori Nosaka, PhD, director of exercise and sports science, Edith Cowan University. “This latest study shows we can be far more efficient in the time we spend exercising and still see significant results by focusing on eccentric muscle contractions. Understanding the benefits of eccentric-focused training can allow people to spend their time exercising more efficiently.”

Study authors recommend that when individuals are time pressed, they simply emphasize slow, eccentric muscle contractions to optimize muscle strength and size.

The research on eccentric exercise is available in the European Journal of Applied Physiology (2022; 122,2607–14).

See also: 5 Eccentric-Training Controversies, Resolved

Question of the Month

What types of resistance programs so you think are most popular with clients today? For example, do you like HIIT combined with resistance training, choreographed group programs with weights, traditional resistance training, suspension training or all of the above? How about separating programs by demographic groups like older adults, prenatal/postpartum or mid-life women? Tell us about your experiences.

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