The Importance of Eccentric Training

For those looking to maximize muscle growth, focusing on the eccentric (lowering) phase of lifting is a game-changer. Research suggests that while all resistance training promotes hypertrophy, the controlled lowering phase—particularly during high-intensity sessions—is where significant strength gains and muscle fiber recruitment occur. By slowing down the descent, such as during a squat, your muscles generate higher force, which is essential for triggering new growth.


Beyond aesthetics, eccentric training is vital for protecting aging tendons, ligaments, and joints. However, this method is known for causing delayed onset muscle soreness (DOMS). According to Tom Walters, PT, DPT, OSC, CSCS, and author of Rehab Science, the secret lies in a strategic approach: «Delayed onset muscle soreness is more pronounced with eccentric training, especially when it’s introduced too aggressively. The key is progressive exposure. Start with lower volumes and slower tempos before increasing intensity.»


By beginning with 2 to 3 sets of 5 to 8 controlled repetitions and gradually progressing, your body will adapt, reducing post-workout soreness over time.


Top 3 Eccentric Exercises for Men Over 30

Walters recommends the following movements to address common areas of decline, such as the hamstrings, knees, and Achilles tendons.


1. Nordic Hamstring Curls

This exercise is crucial for building eccentric hamstring strength at long muscle lengths, significantly lowering the risk of lower extremity injuries.

  • Kneel down, securing your ankles under a heavy anchor point or having a partner hold them firmly. Keep your body aligned straight.
  • Engage your glutes and hamstrings to initiate movement.
  • Lean forward slowly, resisting gravity with your hamstrings for as long as possible.
  • Return to the starting upright position once you reach your limit.

2. Slow Eccentric Stepdowns

These movements enhance stability in the hips, knees, and ankles while improving overall balance.

  • Position yourself on a sturdy box or raised surface. Let one foot hang off the edge.
  • Slowly flex the standing knee, lowering the non-weight-bearing foot toward the ground.
  • Lightly tap your toe on the floor before returning to the starting position.

3. Eccentric Calf Raises

The calf complex is vital for absorbing force during movement. This exercise boosts Achilles tendon resilience, which often diminishes with age.

  • Stand on the edge of a step, letting your heels hang off.
  • Rise onto your toes to complete the upward phase.
  • Slowly lower your heels below the level of the step.
  • Pause momentarily at the bottom stretch before repeating.