By Carlton – Personal Training Cheshire
You know that part of an exercise where you’re lowering the weight back down? The bit after the lift or press? That’s called the eccentric phase—and it’s often overlooked.
When I’m working with personal training clients in Wilmslow or online, especially those in their 40s, 50s and beyond, I’m always looking for ways to train smarter, not just harder. Focusing on the eccentric part of a movement is one of the simplest and most effective tweaks you can make.
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What is Eccentric Training?
The eccentric phase is the part of the movement where the muscle lengthens under tension. Think of:
Lowering into a squat
Lowering a dumbbell or barbell after a press
Dropping from the top of a pull-up
This phase is just as important—if not more so—than the lifting part, especially for building lean muscle, protecting joints, and improving strength as we age.
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Benefits of Eccentric Training for Over 40s
If you’re training in your 40s, 50s, or 60s, focusing on the eccentric phase can give you a serious edge. Here’s why:
Increased muscle growth – Time under tension helps build lean muscle. And no, you won’t bulk up. You’ll develop a more defined, toned physique—strong, not soft.
Better joint and tendon health – Eccentric training helps protect knees, shoulders and hips, reducing the risk of injury.
Improved mobility and flexibility – Especially useful for those who sit a lot or feel stiff during workouts.
More effective training without lifting heavier – Ideal if you’re managing joint issues or prefer bodyweight and resistance band work.
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How to Add Eccentric Work to Your Workouts
It’s simple. Choose a few key exercises—like squats, presses, or rows—and slow down the lowering phase.
Take 3–5 seconds to lower the weight
Stay controlled through the full range
Try “negative” reps for pull-ups or press-ups: focus only on the lowering phase
I regularly use these techniques with my over-40s personal training clients in Wilmslow and online, because it delivers results without overloading the body.
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Final Thought
Eccentric training is one of those underrated gems. If you’re over 40 and want to get stronger, feel more mobile, and look more defined, slowing things down could be the best thing you do.
Whether you’re training at Total Fitness Wilmslow, at home, or with me through online personal training, this small shift can make a big difference.
Got questions? Or want a programme that builds in this kind of smart training? Drop me a message—I’d love to help.
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