If you think building stronger muscles requires pushing yourself to the limit, new research suggests a different approach. A study from ECU found that muscle size, strength, and performance can improve without exhausting workouts or post-exercise soreness.
“The idea that exercise must be exhausting or painful is holding people back,” ECU’s Director of Exercise and Sports Science, Professor Ken Nosaka, said.
He emphasizes that a simpler method may actually be more effective. “Instead, 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!”
What Is Eccentric Exercise
Eccentric exercise refers to movements where muscles are active while lengthening. This typically happens during the ‘lowering’ phase of a motion, such as lowering a dumbbell, walking downstairs, or slowly sitting down in a chair.
The research showed that muscles can produce greater force during these lengthening actions, while using less energy compared to lifting, pulling, or climbing movements.
Build Strength With Less Effort
“You can gain strength without feeling as exhausted. So, you get more benefit for less effort. That makes eccentric exercise appealing for a wide range of people,” Professor Nosaka said.
Although these exercises can sometimes cause soreness, especially when you are not used to them, discomfort is not required to see results.
