Slowing the lowering phase of an exercise builds strength and resilient tendons, kindly on the joints. What eccentric training is and how to use it.
There is a simple way to get more from your strength training while being kinder to your joints, and it costs nothing but a little patience: slow down. Eccentric training emphasises the lowering phase of an exercise, the part most people rush through, and that emphasis builds strength effectively while helping tendons and joints become more resilient. For anyone managing creaky joints or rebuilding after a niggle, it is a valuable tool.
What eccentric means
Every exercise has two phases. The lifting phase, where the muscle shortens, is called concentric. The lowering phase, where the muscle lengthens under load to control the movement, is called eccentric. Lowering into a squat, coming down from a calf raise, or descending a step-down are all eccentric actions. Muscles are actually strongest during this lowering phase, which means it is a powerful, and often under-used, way to build strength and control.
Why it is good for joints and tendons
Slow, controlled eccentric work has a particular reputation for tendon and joint health. It is widely used in physiotherapy to help stubborn tendon problems, because loading a tendon slowly through its range appears to encourage it to adapt and strengthen. More broadly, training the lowering phase builds the braking control that protects joints during everyday movements like descending stairs. It tends to be gentle on the joints when done with control, which makes it useful for people who find fast or heavy lifting uncomfortable.
How to do it
You do not need anything new, just slow down what you already do:
- Squats and sit-to-stands: lower into the squat or chair over three to five seconds, then stand normally.
- Calf raises: rise up, then lower your heels slowly over three to five seconds, as in how to do calf raises.
- Step-downs: lower yourself off a step slowly and with control.
- Any strength move: simply count slowly on the lowering phase.
A few exercises done this way, a couple of times a week, woven into your strength training, is plenty.
Ease into it
One thing to expect: eccentric work, especially when new, can cause more muscle soreness in the following days than usual. This is normal and settles as you adapt, but it means you should start gently, with just a little at first, and build up. There is no need to make every exercise slow, a few key movements is enough, as we discuss in DOMS and soreness after 50.
A note on safety
This is general fitness education. Keep movements controlled and pain-free, and build up gradually to manage soreness. If you have a current tendon or joint injury, introduce eccentric work under the guidance of a physiotherapist, who can tailor it to your situation. Stop for any sharp pain.
Slowing down the lowering phase is a small change that builds strength and more resilient joints, kindly. If you would like a plan that uses these methods to build strength without aggravating your joints, we run home-visit assessments across KL and Selangor.