As you get older, your muscles start wasting away. On average, you can expect to lose about 1% of your muscle mass each year after age 50. Over time, that can make it harder for you to do everyday things like walking up and down stairs. You might get tired more easily and you could struggle to keep your balance.
But you can build and maintain your muscles with a simple shift in how you exercise. It’s a type of strength training called eccentric exercise.
What is eccentric exercise?
Most of us think about strength training exercise as lifting or pushing weights. That’s called the concentric phase. It’s when a muscle shortens.
Eccentric exercise focuses on the opposite motion: The lowering phase, when a muscle lengthens.
- In a bicep curl, lifting a dumbbell up toward your shoulder is the concentric movement. Slowly lowering it back down is the eccentric movement.
- In a squat, pushing yourself up is concentric. Lowering down is eccentric.
“You’re using both passive and active components of your muscle,” said Josh Hayes, a physical therapist with Banner Physical Therapy. “It’s the opposite of what we’ve been doing most of our lives.”
These controlled, lengthening movements help muscles handle more load and build strength in a different way. Eccentric exercise can be more efficient than concentric exercise.
Why muscle health matters as you age
Losing muscle as you age is called sarcopenia. It’s a natural process, but that doesn’t mean you can’t slow or reverse it. And muscle is important for:
- Balance and stability to keep you from falling
- Daily activities, like climbing stairs or carrying groceries
- Metabolic health, since muscle helps regulate your blood sugar and weight
Focusing on strength training, not just cardio, is key to improving your health span, or the years you stay active and functional. Your health span may be as important as your lifespan.
“A lot of people are familiar with the cardiovascular exercise guidelines that say 30 minutes per day, five days a week. But nobody talks about strength training. How functional you are at 80 years of age really comes down to how strong you are,” Hayes said.
Benefits of eccentric exercise for adults over 50
“You're actually 20% to 60% stronger with eccentric exercise, compared to concentric exercise. So you can handle an increased load, which is what stimulates muscle growth and strength gain,” Hayes said.
Eccentric exercise has other advantages, too:
- Less effort: You use less energy compared to lifting.
- Longer endurance: It’s easier to sustain movements without tiring as quickly.
- Functional strength: You improve everyday movements like standing up, walking and bending.
- Bone and joint support: It builds muscle that protects your joints.
While eccentric exercise brings strength training benefits, you may feel more soreness at first. This is normal and shows your muscles are adapting.
Examples of eccentric exercises you can try
You don’t need fancy equipment to get started. Try these everyday moves:
- Bicep curl (lowering phase): Use both arms to lift a dumbbell up, then lower it slowly with one arm.
- Chair sit-downs: Lower yourself slowly into a chair with control.
- Step-downs: Stand on a low step and slowly lower one foot to the floor.
- Downhill walking or treadmill decline: “That works your quads more,” Hayes said.
- Slow squats: Focus on the downward motion before pushing back up.
Tips for getting started safely
Before you begin, keep these tips in mind, especially if you’re over 50 or new to eccentric exercise:
- Warm up and cool down: These steps may help protect your muscles and joints.
- Start light: Use body weight or light dumbbells at first. Increase the weight and repetitions gradually.
- Focus on form: Use proper technique to lower your risk of injury. Move slowly and with control.
- Work with a professional: A physical therapist can create a safe program tailored to your needs.
- Balance your routine: Combine eccentric moves with traditional strength training and cardio.
- Expect some soreness: It’s normal to be sore, especially in the first few weeks.
Why choose Banner Health for strength training support
At Banner Health, our physical therapists are here to help you stay strong and independent as you age. Whether you’re new to exercise or looking to improve your current routine, we provide safe guidance tailored to you, so you can build muscle and feel strong and confident.
The bottom line
Losing muscle after 50 is common, but that doesn’t mean you have to let it happen. You can maintain and even build muscle so you can do the things you need and want to do in life. By adding eccentric exercise into your routine, you can build strength, stay independent and improve your health span.
Looking for expert guidance? Connect with a Banner Health expert to learn more about safe strength training and physical therapy options designed to help you meet your goals.
