Build Muscle Faster With Low-Effort Slow Exercises

Improving muscle size, strength, and performance does not require exhausting workouts or the physical soreness often associated with intense gym routines. New research from Edith Cowan University (ECU) indicates that a specific approach to movement can deliver stronger results with significantly less effort than traditional exercise methods.

The findings, detailed in a May 1, 2026, report, highlight the efficacy of eccentric exercises. These movements focus on the phase where muscles lengthen rather than shorten, typically occurring during the lowering portion of an activity.

The Science of Eccentric Exercise

Eccentric exercise occurs when a muscle lengthens under tension. Common examples include the act of walking downstairs, slowly lowering oneself into a chair, or bringing a dumbbell down after a lift.

According to the study, muscles are capable of producing greater force during these lengthening movements while consuming less energy than they do during lifting, pulling, or climbing actions. This allows individuals to gain strength without feeling as exhausted as they might during a standard high-intensity workout.

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!

Professor Ken Nosaka, Director of Exercise and Sports Science at Edith Cowan University

Practical Application and Accessibility

Because these exercises do not require specialized equipment or a gym membership, they are easily integrated into daily life. Researchers found that as little as five minutes a day of these movements can lead to meaningful improvements in overall health and strength.

Recommended simple exercises include:

• Chair squats
• Wall push-ups
• Heel drops

While beginners may experience mild soreness when starting these movements, the research emphasizes that discomfort is not a requirement for seeing progress.

Benefits for Older Adults and Chronic Conditions

The low-impact nature of eccentric exercise makes it particularly suitable for specific populations. Because these movements put less strain on the heart and lungs, they are an ideal option for older adults and individuals living with chronic health conditions.

Professor Nosaka noted that the practicality of these exercises contributes to higher adherence rates. Since the movements mirror activities people already perform in their daily lives, they are more realistic for many to maintain over the long term.

When exercise feels achievable, people keep doing it.

Professor Ken Nosaka, Director of Exercise and Sports Science at Edith Cowan University

The research was published in the Journal of Sport and Health Science in an article titled Eccentric exercise: Muscle damage to the new normal.