If you believe you need to push yourself to the limit in the gym to get stronger, new research suggests otherwise. Improvements in muscle size, strength and performance are independent of intense training and subsequent soreness, according to research from Edith Cowan University (ECU).
Professor Ken Nosaka, director of exercise and sport science at ECU, said: “The idea that exercise should be tiring or painful is what keeps people from taking action.”
He points to another approach that is more effective and much easier to maintain. “Instead, you should focus on unconventional exercises that can deliver powerful results with far less effort than traditional exercises. You don’t even need a gym.”
What is eccentric movement?
Eccentric exercises focus on the phase where the muscles lengthen rather than shorten. This usually happens when lowering your hips in an action, such as lowering a dumbbell, walking down a flight of stairs, or slowly lowering yourself into a chair.
According to this study, muscles can generate greater force during these stretching movements with less energy than lifting, pulling, and climbing movements.
More strength with less effort
“You can build muscle strength without feeling too fatigued, so you get more benefits with less effort. That’s why eccentric exercise is appealing to a wide range of people,” Professor Nosaka said.
These movements may cause some mild soreness, especially if you’re a beginner, but you don’t need to feel discomfort to see progress.
Easy exercises you can do at home
Eccentric exercises are easy to incorporate into your daily routine and do not require any special equipment. Examples include chair squats, heel drops, and wall push-ups. Research shows that doing just five minutes a day of these exercises can significantly improve your muscle strength and overall health.
Ideal for seniors and beginners
Eccentric exercise is especially good for older adults and people with chronic health conditions because it puts less stress on the heart and lungs. The familiarity of the movements also makes them easier to adopt and maintain over time.
“These movements reflect what we already do in our daily lives, so they are practical, realistic and easy to follow,” Professor Nosaka said.
“When people feel that exercise is achievable, they continue to do it.”
