You don’t need intense workouts to build muscle, new study reveals
A new study from Edith Cowan University reveals that building muscle and strength does not require intense or exhausting workouts. Eccentric exercises, which focus on the lengthening phase of movements like lowering into a chair or doing wall push-ups, can be more efficient and less strenuous than traditional exercise. Just five minutes a day of these simple, equipment-free activities can lead to meaningful strength improvements, especially benefiting older adults and those with chronic conditions.
- ▪Eccentric exercise involves the muscle-lengthening phase of movements, such as lowering a weight or slowly sitting into a chair.
- ▪Muscles can generate more force with less energy during eccentric movements compared to lifting or climbing actions.
- ▪As little as five minutes a day of eccentric exercises like chair squats or heel drops can improve strength and overall health.
- ▪These exercises are particularly suitable for older adults and people with chronic health conditions due to lower cardiovascular strain.
- ▪Professor Ken Nosaka from Edith Cowan University emphasizes that exercise does not need to be painful or exhausting to be effective.
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Science News from research organizations You don’t need intense workouts to build muscle, new study reveals Date: May 1, 2026 Source: Edith Cowan University Summary: Building muscle doesn’t have to mean exhausting workouts or soreness. Researchers found that slow, controlled “lowering” movements can boost strength more efficiently while requiring less effort. Even five minutes a day of simple exercises like chair squats or wall push-ups can make a real difference. It’s a smarter, easier way to get stronger—no gym required. Share: Facebook Twitter Pinterest LinkedIN Email FULL STORY Skip the burnout—getting stronger might be as easy as slowing down your movements for a few minutes a day.
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