Researchers say controlled “eccentric” exercises such as chair squats and wall push-ups can improve muscle strength and size without high-intensity training or severe soreness.
By yourNEWS Media Newsroom
New research from Australia suggests that building muscle and improving strength may not require punishing workouts or lengthy gym sessions, with scientists reporting that just a few minutes of slow, controlled movement each day can produce measurable benefits.
Researchers at Edith Cowan University published findings May 1, 2026, in the Journal of Sport and Health Science concluding that eccentric exercises — movements emphasizing the lowering phase of muscle activity — can increase both muscle size and strength while demanding less physical effort than conventional exercise routines. The study found that as little as five minutes per day of controlled movements such as chair squats, heel drops, and wall push-ups may provide meaningful improvements in physical fitness and muscle performance.
Lead researcher Professor Ken Nosaka said misconceptions surrounding exercise intensity may discourage many people from maintaining consistent fitness habits.
“The idea that exercise must be exhausting or painful is holding people back,” Nosaka said.
The researchers focused on eccentric exercise, a form of movement that emphasizes the lengthening portion of muscle contraction. Examples include lowering a dumbbell, descending stairs, or slowly sitting into a chair. According to the study, muscles are capable of producing greater force during this lengthening phase while consuming less energy compared to concentric movements, which involve muscle shortening.
The report noted that eccentric movements can feel less demanding even while generating significant muscular tension, potentially making them more accessible for individuals who struggle with traditional strength-training programs.
A textbook by Hamilton cited in the report stated that muscles can tolerate higher levels of tension during eccentric contraction than during concentric contraction. However, the text also noted that existing research has not conclusively demonstrated that eccentric training is categorically superior to concentric exercise for overall strength development.
Professor Nosaka said the findings challenge the assumption that high levels of discomfort or fatigue are necessary indicators of an effective workout.
According to the study, soreness is not required to stimulate muscle adaptation or strength gains.
Researchers recommended simple exercises that can be integrated into daily routines without specialized equipment or gym access. Chair squats, heel drops, and wall push-ups were highlighted as examples of practical movements that mimic ordinary activities while still engaging muscles through controlled lengthening phases.
“These movements mirror what we already do in daily life,” Nosaka said.
The study’s conclusions parallel earlier discussions surrounding negative resistance training. An article published by Mercola.com previously described a system known as NeGator, which uses eccentric or “negative” resistance principles to shorten workout durations while still promoting muscular development.
Researchers said eccentric exercise may also place less strain on the cardiovascular system than traditional aerobic or resistance workouts, potentially making it more appropriate for older adults or people managing chronic health conditions.
The study reported that because eccentric movements require less metabolic effort, individuals may find them easier to sustain consistently over time.
Additional commentary cited by Mercola.com included discussions between Georgi Dinkov and Tyler LeBaron examining the physiological differences between eccentric and concentric exercise.
The discussion noted that eccentric movements may provide benefits while reducing overall metabolic demand compared to conventional training approaches.The findings also align in part with concepts discussed in kettlebell training literature. A book by Pavel Tsatsouline noted that rapid eccentric movements can contribute to substantial strength gains, though the Edith Cowan University research specifically emphasized slow, deliberate lowering movements as an accessible method requiring minimal time commitment.
Researchers concluded that the simplicity of eccentric training could improve long-term participation in exercise programs by lowering the perceived barrier to entry.
“When exercise feels achievable, people keep doing it,” Nosaka said.
The authors stated that the approach may provide an alternative for individuals who view conventional gym workouts as intimidating, physically demanding, or difficult to maintain consistently.
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