A quiet revolution is taking place in gyms and therapy rooms around the world: the rise of “eccentric exercise” — focusing on the muscle-lengthening part of a movement, such as slowly lowering a weight. New research highlighted in a major feature by The New York Times (nytimes.com) and corroborated by fresh scientific studies points to the growing consensus that slowing down and emphasizing the “downward” or lengthening phase of a workout can yield significant improvements in strength and serve as a powerful tool for protecting against injury.
Thailand, a nation where fitness trends are shaped by both tradition and international innovation, stands to benefit from this new fitness frontier, especially as more Thais look for ways to stay active, avoid injury, and age healthily.
Eccentric movements occur when a muscle lengthens under load—for instance, as you lower yourself into a squat, descend in a push-up, or carefully bring a dumbbell down from a curl. As leading physical therapists and researchers explain, this phase feels easier than lifting or pressing but, behind the scenes, works the muscles even harder. According to a physical therapy expert cited in the Times, during eccentric movements, you can handle up to 40% more weight than during the lifting (concentric) phase, thanks to greater involvement of connective tissues and gravity aiding the descent.
But the real magic, muscle scientists argue, is that eccentric training sends unique signals to muscle and tendon cells. Studies show it prompts the release of specific proteins and hormones that spark muscle growth and repair beyond what’s achieved in traditional lifting. A kinesiologist from the University of Michigan told the Times that eccentric workouts can deliver “approximately 20 to 50 percent greater strength gains” compared to conventional methods.
The importance of these findings becomes clearer looking at major health challenges in Thailand. Muscle weakness, balance disorders, and injuries like hamstring strains or falls are growing concerns as the population ages. Eccentric training offers a promising, accessible strategy to address these problems, as shown by new research from around the globe. A recent randomized controlled trial published in PLOS ONE found that just four weeks of eccentric “Nordic” hamstring exercises led to “marked improvement in postural balance” and hamstring strength in recreational athletes, with researchers concluding that this type of training could significantly reduce injury risks and improve motor performance (journals.plos.org). Another 2025 study by researchers at Edith Cowan University demonstrated that as little as five minutes a day of home-based eccentric exercises (including slow squats, reclines, and push-ups) brought substantial strength, flexibility, and mental health benefits to sedentary individuals — all without stepping foot in a gym (sciencedaily.com).
Expert consensus is firming up. A biomechanics author told the Times that beginners intimidated by “full” moves (such as pull-ups) can still build the necessary muscles simply by practicing the easier, eccentric phase—like just lowering themselves down from a pull-up bar. As one strength coach summarized, “Eccentric training is the best-kept secret in the fitness industry,” noting its importance for both injury prevention and athletic development.
Why does eccentric training help reduce injuries? When muscles are gradually lengthened under tension, they are trained to absorb and control force—a vital capacity when catching yourself from a fall or sprinting on uneven ground. Evidence from sports science is compelling. A meta-analysis involving over 1,200 athletes found that 10 weeks of eccentric lower-body training slashed hamstring injuries by 65% during the sporting season. Rehabilitation experts point out that eccentric exercises outperform traditional resistance training for treating chronic tendon pain (tendinopathy) and restoring function.
For Thailand, with sports like football, Muay Thai boxing, and running seeing record participation, injury-reduction strategies are sorely needed. Local fitness experts are beginning to pay attention. At leading Muay Thai and mixed martial arts gyms such as Bangtao Muay Thai, strength and conditioning coaches now integrate eccentric-focused drill progressions to help fighters avoid muscle strains and extend their careers (YouTube). Equipment providers in Thailand have started offering machines, such as those by Speediance, that feature specific “eccentric mode” resistance settings designed to maximize this effect (speediance.co.th).
But starting eccentric training requires caution. Because these moves can create more microscopic muscle damage (the good kind that builds strength), new practitioners are advised to begin slowly. A kinesiology professor recommends limiting eccentric-only sessions to two out of every eight to ten workout weeks, then returning to standard routines to allow muscles to adapt sustainably.
Practical ways for Thais to add eccentric training into daily activity are simple and require no special equipment:
- Gradually slow the lowering phase of familiar exercises. For squats, count to three or even six as you descend, then rise to standing in one second.
- For push-ups, slow down as you lower your chest to the floor, then press up briskly.
- If you can’t do a full pull-up, just practice lowering yourself from the bar with control.
- Try the Nordic hamstring curl—anchoring your feet (with a partner or sturdy furniture) and lowering your torso towards the ground under full control, then using your hands to push back up.
- Use “negatives” in daily life, such as standing up from a chair, then sitting down as slowly as possible.
For those looking to push further, local fitness communities can be tapped for more structured programs. At notable Thai Muay Thai camps, personal trainers often coach athletes through one-legged “downward” leg presses and slow cable machine releases to fortify both muscle and neuromuscular control.
Cultural awareness is key too. Traditional Thai fitness regimens—ranging from dance to martial arts—have long placed value on fluid, controlled movements. The “slow lowering” phase promoted in eccentric workouts is a natural extension of the principle of “sangop” (สงบ) or mindful calmness, blending science and tradition.
As Thailand ages—the proportion of citizens over 60 is expected to reach nearly 30% by 2040—keeping up muscle strength and balance is more critical than ever to avoid falls and maintain independence (World Bank data). Eccentric exercises, by improving postural balance and joint resilience, could form a central plank in national health guidelines for active ageing and sports safety.
Looking forward, researchers call for larger studies in diverse populations, including older adults and different sports, to fine-tune best practices. But the evidence is powerful enough for leading physical therapists and trainers to recommend starting now—with careful attention to gradual progression and personal capability.
For Thai readers seeking practical steps, try this today:
- Begin your regular workouts by focusing on going slowly during the “downhill” part of each movement.
- For newcomers, dedicate just five minutes daily to slow bodyweight squats, wall push-ups, or step-downs, spreading the exercises out during your day.
- If you have existing injuries or health concerns, consult a certified physical therapist or fitness expert; many in Thailand are now trained in eccentric rehabilitation.
- Add “negatives” to your movement habits—standing slowly from prayer, lowering yourself gently to the floor during yoga, or even pacing your descent on stairs.
In a world where fitness fads come and go, eccentric training stands out for its simplicity, robust scientific support, and roots in both cutting-edge research and time-tested Thai movement wisdom. The next time you’re at the gym (or simply rising from a chair), remember: slowing down might just be the fastest way to get stronger, stay safer, and move better through every stage of life.
Sources:
- The New York Times, 2025, “Want to Get Stronger and Avoid Injury? Try This.”
- PLOS ONE, 2025, “The influence of 4-week eccentric Nordic hamstring exercise training on postural balance and muscle strength.”
- ScienceDaily, 2025, “Five minutes a day eccentric exercise can improve your life.”
- Wikipedia, “Eccentric training.”
- Speediance Thailand, Gym Monster 2.0.
- Bangtao Muay Thai & MMA, S&C Workshop.
- World Bank, Thailand Age Demographics.