Scientists discover the most efficient way to build strength and most people do it backwards

(NaturalHealth365)  Most people who exercise focus almost entirely on the lifting, pushing, or pulling phase of each movement.  The lowering phase – bringing the weight back down, descending stairs, or slowly sitting into a chair – tends to be rushed through or ignored.  Now, a new study published in the Journal of Sport and Health Science has turned that habit on its head.  The part of the exercise that most people treat as an afterthought may actually be the most valuable part of all.

Researchers at Edith Cowan University in Australia, led by Professor Ken Nosaka, found that slow, controlled lowering movements – known as eccentric exercise – build muscle size and strength more efficiently than traditional lifting movements.  And they do so using significantly less energy and placing far less strain on the cardiovascular system.

As Professor Nosaka put it plainly: you can gain strength without feeling exhausted.

The phase of movement that science says matters most

Eccentric exercise refers to any movement where a muscle lengthens under tension.  Bringing a dumbbell slowly back to the starting position after a curl, walking down a flight of stairs, or lowering slowly into a chair.  These are all eccentric movements – and they occur during the part of the exercise most people rush through to get back to the “working” phase.

During eccentric contractions, muscles act more like controlled braking systems than engines.  They resist gravity rather than overpower it.

As a result, they can produce greater force than during lifting while consuming less energy and oxygen.  The study found that even five minutes a day of simple eccentric exercises – such as chair squats, heel drops, or wall push-ups – can produce meaningful improvements in strength and muscle mass.  And unlike high-intensity training, this approach does not require soreness to deliver results.  Discomfort, the researchers note, is not a requirement for progress.

Why this finding matters beyond the gym

The implications of this research extend well beyond fitness enthusiasts.  Muscle mass is one of the most powerful predictors of long-term health.  Research consistently links higher muscle mass to lower risk of type 2 diabetes, cardiovascular disease, cognitive decline, and all-cause mortality.

Yet the traditional model of building strength – heavy lifting, high effort, significant recovery time – creates barriers that keep many people from exercising consistently.  Soreness, fatigue, time constraints, and physical limitations all push people away from the gym and toward sedentary habits.

Eccentric exercise removes most of those barriers.  The movements require no special equipment.  They can be performed in small spaces and fitted into a few minutes of daily routine.

Furthermore, because the cardiovascular demand is lower, this approach is particularly relevant for older adults, people with fatigue-related health conditions, and anyone managing metabolic or hormonal challenges that make high-intensity exercise difficult to sustain.  Professor Nosaka noted that the idea that exercise must be exhausting or painful is actively holding people back and that this research provides a more accessible path to the muscle health that protects the body over the long term.

Natural solutions for building lasting strength and metabolic health

Build eccentric movement into your daily routine, starting with five minutes.  Research consistently shows that small, consistent efforts compound over time.  Start with chair squats – lower yourself into a chair over five to eight seconds rather than simply sitting down.

Use the same slow approach when descending stairs.  Lower weights under full control during any resistance training.  These habits require no gym, no equipment, and no recovery days.  Over weeks and months, the cumulative effect on muscle mass, metabolic health, and functional strength is significant.

Support muscle protein synthesis through targeted nutrition.  Muscle building – regardless of exercise type – depends on adequate protein intake and the nutrients that support cellular repair.

Research suggests that organic pastured eggs, wild-caught salmon, and legumes provide high-quality protein alongside essential amino acids that drive muscle adaptation.  Additionally, creatine monohydrate has demonstrated consistent benefits for muscle strength and size in human trials across multiple age groups.  Magnesium supports over 300 enzymatic processes involved in energy production and muscle function, and is chronically depleted in people under metabolic stress.

Address the hormonal and adrenal factors that undermine muscle health.  Chronically elevated cortisol – the primary stress hormone – actively breaks down muscle tissue and impairs recovery from exercise.  Research suggests that adaptogenic herbs, including ashwagandha and rhodiola, meaningfully reduce cortisol levels and support hormonal balance that enables muscle adaptation.

Adequate sleep is equally essential – growth hormone, which drives muscle repair, is released primarily during deep sleep.  Together, these strategies create the hormonal environment in which even brief daily eccentric exercise can produce lasting structural improvements.

The strength conversation that most people never hear

Building meaningful muscle does not require exhausting workouts, expensive equipment, or hours at a gym.  A few slow, controlled minutes each day – focused on the lowering phase most people ignore – may be one of the most effective and accessible health strategies available.

Jonathan Landsman’s Thyroid and Adrenal Health Docu-Class covers the hormonal foundations of energy, metabolism, and physical resilience – the factors that determine how well the body responds to movement, recovers from stress, and maintains the muscle mass that protects long-term health.

Click here to own the Thyroid and Adrenal Health Docu-Class.

Sources for this article include:

Sciencedaily.com
Scitechdaily.com
Scincedirect.com

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