What Is Eccentric Training? The Power of the Lowering Phase
Eccentric training is a form of resistance exercise that emphasizes the eccentric contraction, which is the motion of a muscle lengthening while under load. This is often called the ‘negative’ or lowering phase of a lift.
At a glance
- Term
- Eccentric Training
- What it is
- Strength training technique
- Section
- Fitness and training
- Also called
- Negative training, Eccentric exercise
- In one line
- It’s when you focus on slowly lowering a weight, instead of just letting it drop after you’ve lifted it.
What Eccentric Training means
Every resistance exercise has two main phases. The first is the concentric contraction, where the muscle shortens to lift a weight, like when you curl a dumbbell up toward your shoulder. The second is the eccentric contraction, where the muscle lengthens under control as you lower the weight back down. Eccentric training is a technique that places a specific focus on this second, lowering phase. Instead of letting gravity do most of the work on the way down, you actively resist it, usually by moving much more slowly than you did on the way up.
The primary reason to focus on the eccentric phase is that it can be a powerful stimulus for muscle growth and strength. Muscles are actually strongest during this lengthening phase, meaning they can handle more weight eccentrically than they can lift concentrically. This unique stress causes micro-tears in the muscle fibers, which, when repaired, can lead to increased muscle size (hypertrophy) and strength. This process is also why eccentric training is strongly linked with delayed onset muscle soreness, or DOMS, especially when you first try it.
Eccentric training is not typically a standalone workout program but a method applied to certain exercises. The simplest way to incorporate it is by adjusting your tempo, for example, lifting a weight for a one-second count and then taking three to five seconds to lower it. Another, more advanced method involves using a weight heavier than you can lift on your own. A spotter helps you with the concentric (lifting) part, and you perform the eccentric (lowering) part by yourself. This technique is often used to break through strength plateaus.
Because it’s so demanding, eccentric training should be used thoughtfully. It places significant stress on your muscles, connective tissues, and nervous system, requiring more recovery time than conventional lifting. It is generally considered an intermediate or advanced technique. Beginners should first master the basic form of exercises with a standard tempo. For experienced lifters, adding eccentric focus to one or two exercises in a workout can be an effective way to introduce a new challenge and stimulate progress.
What public guidance says
The US Physical Activity Guidelines for Americans recommend that adults perform muscle-strengthening activities on two or more days a week.
How to Try Eccentric Training
- Choose a familiar exercise where you feel confident with the form, such as a push-up, squat, or bicep curl.
- Start with a light weight or just your bodyweight to get used to the feeling.
- Perform the lifting (concentric) phase of the movement at your normal, controlled speed, which is usually about one second.
- Emphasize the lowering (eccentric) phase by taking three to five seconds to return to the starting position. Focus on maintaining smooth control throughout the entire movement.
- Begin by applying this technique to just the last one or two sets of a single exercise in your workout, then assess how your body responds and recovers.
Eccentric Training vs. similar terms
| Compared with | How Eccentric Training differs | What the other term means |
|---|---|---|
| Isometric Exercise | Eccentric training involves a muscle lengthening under tension, creating movement at the joint. | Isometric exercise involves a muscle contracting without any change in its length, meaning there is no movement. |
| Plyometrics | Eccentric training focuses on the slow, controlled lengthening of a muscle under load to build strength. | Plyometrics involves a rapid stretch and shortening of the muscle to generate explosive power, like in jumping. |
Common misconceptions
- Myth: It’s just about dropping the weight slowly. While it involves a slow lowering phase, eccentric training requires active muscle engagement and control throughout the entire movement, not just passively resisting gravity.
- Myth: It should be the focus of every workout. Eccentric training is a demanding technique best used strategically for specific exercises within a balanced program, not as a standalone style for every session.
- Myth: The more soreness you feel, the better the workout was. Eccentric work often causes more delayed onset muscle soreness (DOMS), but extreme soreness is not a reliable indicator of progress and can interfere with recovery and training consistency.
Related terms
When to bring in a professional
While eccentric training can be a safe and effective technique, it’s also demanding and may not be right for everyone.
- You have a pre-existing injury, especially involving tendons or ligaments.
- You experience sharp or persistent pain during or after performing eccentric exercises.
- You are new to strength training and are unsure about proper form or how to structure a program.
- You want to use advanced techniques like heavy negatives that require a spotter and specific programming.
How this entry was made: drafted with AI assistance from general, widely published definitions, checked in a separate verification pass for invented numbers and claims, and edited by the Millennials Wellness editors. General information only, not medical, financial or legal advice. Last checked October 2026. Our ground rules · Back to the glossary