Eccentric training
Also called: eccentric loading exercise, negative reps
What it means
Eccentric training means strengthening a muscle while it lengthens under load, like slowly lowering a weight instead of lifting it. It's also called eccentric loading or doing 'negative reps'.
Lowering weights with control adds extra muscle and tendon stress, which can build strength that supports bones and may improve balance and reduce fall risk.
Every muscle contraction can work in two directions: shortening (concentric), like lifting a dumbbell up, or lengthening under tension (eccentric), like slowly lowering it back down. Eccentric training focuses on that lowering phase, often done slower and with more control than the lifting phase. Common examples include slowly lowering into a squat, controlled descents on a leg press, or easing down from a calf raise.
This type of training is valued because muscles can typically handle more load while lengthening than while shortening, which makes it an efficient way to build strength and muscle size. Stronger muscles pull on bone through tendons, and that mechanical stress is part of what helps bones adapt over time. Better strength and control also support balance, which matters for reducing fall risk as we age.
Eccentric work can cause more muscle soreness than regular lifting, especially when starting out, so it's usually introduced gradually and with good form. It's often combined with other resistance training and balance work rather than used alone. As with any new exercise approach, especially if you have osteoporosis, a low-trauma fracture history, or joint issues, it's wise to check with your doctor or a physical therapist before adding eccentric-focused exercises to your routine.
Lowering weights slowly builds extra muscle and tendon strength that supports bones and balance.
Where this leads
WordSlow lowering adds stress to build strength, but how do you keep gaining instead of plateauing over time? Here's the training principle behind that.
Related words
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Education only, not medical advice. Decisions about tests, medications and treatment belong with your own doctor. OsteoStrong does not diagnose, treat or cure any disease.
