Modern exercise culture has spent years glorifying exhaustion. The harder a workout feels, the more effective people assume it must be. Sore muscles became badges of honor, while gentle movements were often dismissed as ‘not real exercise.’
A man lifting a dumbbell. Image credits: Andres Ayrton/Pexels
However, according to a new study, some of the most efficient ways to build muscle strength may happen during the slow, controlled moments people usually ignore—walking downstairs, lowering weights, or carefully sitting into a chair.
Study author Kazunori Nosaka, who is the director of exercise and sports science at Edith Cowan University, argues that eccentric exercise—a type of muscle action that occurs while muscles lengthen under tension, may offer a more practical alternative. Its opposite, concentric exercise, is the shortening (lifting) phase where muscles produce force to overcome resistance.
Instead of demanding maximum effort, these movements appear to train muscles while placing less stress on the body.
“The idea that exercise must be exhausting or painful is holding people back. Instead, we should be focusing on eccentric exercises which can deliver stronger results with far less effort than traditional exercise – and you don’t even need a gym,” Nosaka said.
Muscles work differently on the way down
The study examines decades of earlier research on eccentric exercise rather than presenting a single laboratory experiment. It focuses on a simple but often overlooked detail of human movement, which is how muscles behave differently depending on whether they are shortening or lengthening.
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When someone lifts a dumbbell, climbs stairs, or rises from a chair, muscles shorten as they generate force. Scientists call this a concentric contraction. Eccentric contractions happen during the opposite phase—when the muscle stays active while stretching.
Examples include lowering the dumbbell back down, descending stairs, or slowly lowering the body into a seated position. According to the review, muscles can tolerate and produce greater force during eccentric actions while using comparatively less energy and oxygen.
“Eccentric contractions are distinguished by their ability to generate greater force than concentric or isometric contractions, while requiring less metabolic cost,” Nosaka notes.
Researchers believe this happens because muscles act more like controlled braking systems during lengthening movements, resisting gravity rather than directly overpowering it. As a result, people may gain strength without putting the same level of demand on the cardiovascular system.
This difference could make eccentric exercise especially useful for individuals who find traditional workouts physically overwhelming.
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“Eccentric exercise training provides numerous benefits for physical fitness and overall health, making it suitable for a wide range of individuals from children to older adults, clinical populations to athletes, and sedentary to highly active people,” Nosaka added.
Gravity may be doing more training than we realized
To support this argument, the study brings together findings from several earlier research works. For instance, one study from 2017 tracked elderly women with obesity who repeatedly walked either upstairs or downstairs over a 12-week period.
While climbing stairs is normally considered the tougher workout, the women assigned to walk downstairs showed stronger improvements in measures including blood pressure, heart rate, and physical fitness. The results suggested that resisting gravity during downward movement may provide a surprisingly powerful training effect.
The review also discusses eccentric cycling, where participants resist pedals driven backward by a motor instead of pushing them forward in the usual way.
Although the movement feels unusual and requires concentration, earlier studies found it improved muscle power, balance, and cardiovascular health while feeling less exhausting than standard cycling workouts.
Another important part of the review addresses muscle soreness, one of the main reasons eccentric exercise never became widely popular outside rehabilitation settings. People often experience delayed onset muscle soreness, or DOMS, after unfamiliar eccentric workouts.
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“Unaccustomed eccentric exercise is often associated with muscle damage characterized by delayed onset muscle soreness (DOMS) and a reduction in muscle force-generating capacity lasting more than a day. However, this effect diminishes or at least is attenuated when the same eccentric exercise is repeated (known as the repeated bout effect),” Nosaka explained
Many eccentric exercises require little or no equipment. Slow squats into a chair, heel-lowering movements, controlled wall push-ups, or even maintaining posture against gravity can activate eccentric muscle work.
Moreover, some studies referenced in Nosaka’s review suggest that just a few minutes of these exercises each day can still produce measurable improvements in health and strength.
The future of fitness may feel less punishing
The findings challenge the mindset surrounding fitness itself. Many people abandon exercise routines because they associate physical activity with pain, fatigue, or lack of time. Eccentric exercise suggests that effective movement does not always need to feel extreme.
If future research continues to support these findings, eccentric exercise could influence far more than gym routines. It may reshape physical rehabilitation, elderly care, injury recovery programs, and public-health recommendations aimed at increasing physical activity among sedentary populations.
These exercises also place lower demands on the heart and lungs while still strengthening muscles. They could help people who are unable or unwilling to follow intense training programs.
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Nosaka suggests that “we should establish eccentric exercise as standard practice, and make it common, accessible, and widely accepted as the ‘new normal’ of exercise to improve life performance and high (athletic) performance.”
However, this does not mean eccentric exercise is a universal replacement for all forms of physical activity. The current paper is a review of previous studies, and its findings still need to be validated through experiments and large-scale clinical trials.
Nosaka also notes that “Future studies should investigate mechanisms underpinning the effects of eccentric exercises in comparison to other types of exercises (e.g., isometric exercises, concentric exercises, aerobic exercises),”
This could help scientists design safer and more personalized exercise programs for different age groups and health conditions.
The study is published in the Journal of Sport and Health Science.
The sun is a welcome addition to our exercise routines come summer – but the novelty of a sunny run or hike can quickly wear off as the temperature climbs. With heatwaves and record-breaking temperatures already this year, it’s important to know the best time to exercise in the heat for the weeks ahead.
Obviously, if you don’t like the heat and would rather be inside, then you can exercise in an air-conditioned gym or studio at any time of day. A good swimming workout is another way to stay cool. However, if you enjoy running, hiking, cycling, or a garden strength training workout, it makes sense to choose the coolest times of day. In the peak of the summer, this is before 10 am and after 5 pm, but the earlier (or later) you can go, the better.
The body reacts differently in the heat, making exercise above 20°C degrees feel harder, even if you’re doing the same workout you did in the cooler months. As the temperature climbs, blood vessels dilate to push blood towards the surface of the skin to cool it down, which means there is less in the muscles. This means your heart has to work harder and beat faster.
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You also naturally sweat more, which is the body’s way of cooling down. However, important micronutrients called electrolytes are lost in sweat, and if they aren’t replenished (through hydrating foods or electrolyte supplements), it can lead to lower blood volume, triggering symptoms like fatigue, rapid heart rate, and dizziness that extend beyond your workout.
As well as checking the day’s top temperature, you should check the heat index. This indicates how humid it can be, which can be more of a problem than the warmth and can leave you sticky and sweaty before you’ve even pulled on your running shoes.
With that in mind, Brian Maiorano, coach liaison for sports-tech company CORE, has some tips for exercising in the heat. “When the weather begins to really heat up, these are the best ways to train during a heatwave, and to really stay safe,” he says.
Don’t be afraid to sweat: You can gradually adapt to the heat within 4 to 5 days by raising your core temperature in a controlled way. Top athletes call this ‘heat training’, and it’s very effective if you’re careful to not overcook yourself.
Stay hydrated: As well as drinking water, you can douse your head and torso in it to stay cool.
Lower your intensity during the heat: Monitor your heart rate and stick to zone 2 if you’re exercising in the heat. This is 60 to 70% of your maximum heart rate (220 minus your age), and stop at any signs of dizziness, nausea, or headache.
Choose when to do your most vigorous training: During intense sessions, you don’t want the additional stress of heat, so Brian recommends doing it in climate-controlled conditions (like switching your run to a treadmill workout) or choosing the best time to exercise in the heat.
Don’t spend the whole day in an air-conditioned room: “Too much time enjoying the cool air can make you miserable when you are exposed to heat,” says Brian.
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Kylie Minogue has stayed active her whole life, but, refreshingly, she doesn’t follow a punishingly strict routine to stay fit.
‘I wish I was one of those women who do their exercises first thing in the morning, or run straight to the fitness studio as soon as they get up,’ she told Star Magazine. ‘But unfortunately, I’m just not that disciplined!’
Instead, the ‘I Should Be So Lucky’ singer partly relies on her hectic schedue to keep her moving. ‘I don’t really work out, but I’m constantly on the go,’ she told Express.
‘My guilty confession is that there isn’t [a routine]!…I think I stay in shape with an active (read, exhausting!) lifestyle,’ she continued on Reddit. ‘My fitness is really sporadic. I have to thank my mum for good genes.’
Kylie Minogue’s go-to exercises
Despite her self-professed low-key approach, the global multi-platinum recording artist incorporates several workout methods into her day, preferring mainly low-impact and moderate-intensity exercise.
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‘I do Pilates,’ she continued to Star. But she’s careful to keep things balanced. ‘I don’t overdo it,’ she clarified.
‘I like to at the very least do 15 minutes on the Yoga Studio app. I know how to do it without the app but the tone of the woman’s voice and that it’s timed, it goes by so quickly,’ she told WSJ. ‘Then I feel like that’s done and I feel good.’
Often, her exercise of choice also depends on what equipment is available.
‘If there’s a treadmill nearby, I like to do that. We say in my family, “Minogues don’t run.” None of us run. But we like to walk, so that works for me,’ she added. ‘If I’m somewhere where there’s Pilates, I love that.’
Workouts that provide holistic physical and mental benefits are often a favourite.
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‘I’ve also tried Gyrotonics; that was really fun,’ she continued, referring to the gymnastics-and-swimming-inspired movement system developed by Julia Horvath in the 80s. Designed to decompress the body, build strength and flexibility, and improve posture, it’s increasingly being adopted by Olympic athletes and celebrities alike.
‘I loved aerobics and I used to do Callanetics,’ she added to Express. Created by classical ballet-trained Callan Pinckney around 40 years ago, Callanetics uses ‘small, precise pulsing movements’ to ‘activate muscles’. ‘I would travel everywhere with this home workout on a VHS tape and put it on in hotel rooms,’ Kylie revealed.
However, being the ‘Princess of Pop’ does mean that the physical demands are considerable, and often her endurance, coordination and overall fitness are put to the test when she’s on stage.
‘I would say my ultimate workout is being on tour. I’m never as fit as when I’m on tour, so I can’t wait to tour again. My body needs it.’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Exercise played a pivotal part in Alison Hammond, 51, losing 11 stone. The This Morning presenter hired personal trainer Ellis Gatfield five years ago, and while introducing regular strength training helped her hit her goal, there were a few fitness habits she was also required to quit.
Below, Gatfield shares exactly what she stopped doing, how doing so helped her lose weight and build muscle and her full weekly workout routine.
A quick caveat: sustainable weight loss isn’t driven by exercise or nutrition alone. Movement helps preserve muscle, support metabolic health and improve how your body uses energy, but what you eat still matters. The most effective approach combines smart training with nourishing, realistic nutrition habits you can maintain long term.
@luimancini//Instagram
1. She stopped doing long treadmill sessions
Gatfield says: ‘She never particularly enjoyed traditional cardio, so instead of forcing long treadmill sessions, I focused on raising her heart rate through resistance training performed in a circuit format, using mainly compound movements. This allowed her to get the cardiovascular benefits while also building strength and shaping her body. The biggest mistake from her training before was believing that exercise had to mean long, boring cardio sessions to lose weight. That mindset made training feel like a chore rather than something to enjoy.’
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2. She stopped forcing exercise she didn’t enjoy
Gatfield says: ‘Once we shifted to a style of training she genuinely liked, everything became easier. Training stopped feeling forced, consistency improved naturally, and results followed. Enjoyment is often the missing piece in successful weight loss and it’s something I prioritise with all my clients.
‘Strength training played a huge role in Alison’s weight loss because it allowed her to burn calories, build lean muscle, and improve her metabolism, without relying on long or exhausting cardio sessions. Resistance-based circuits kept her heart rate elevated while also improving strength and body composition which is key for long term fat loss.
‘Just as importantly, she genuinely enjoyed this style of training. She loved being able to come in, work hard for 30 minutes, feel accomplished, and get on with her day. That enjoyment made consistency easy, and consistency is where results come from.
‘With Alison, the priority was keeping training effective, enjoyable, and realistic around her schedule. Sessions were always kept to around 30 minutes, which meant they were easy to commit to and never felt overwhelming.’
3. She stopped skipping rest days
Gatfield says: ‘Rest was equally essential [to her results]. Scheduled recovery days helped regulate stress, reduce fatigue, and allow her body to adapt and improve. That balance between training and recovery meant she could show up strong, train with intent, and sustain results long term.
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‘For most women, especially those new to resistance training, I’d recommend two-three sessions per week. The focus should always be on learning proper technique, moving well, and recovering properly. More isn’t always better – consistency and quality matter far more.’
Alison Hammond’s weekly workout schedule
According to Gatfield, a typical week in workouts for Alison included:
Monday: 30-minute resistance circuit
Tuesday: 30-minute boxing session
Wednesday: rest or low-intensity walk
Thursday: 30-minute kettlebell circuit
Friday: 30-minute boxing session
Saturday: rest or low-intensity walk
Sunday: rest
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Get the plan
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
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Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
