Explore benefits of equipment-free strength training at home

Exercising smarter rather than harder could lead to more effective muscle training, offering those of us short on time or energy an alternative way to maximise gains from workouts.

This is the case made by sports scientist Ken Nosaka at Edith Cowan University in Australia, who argues that a technique called eccentric exercise deserves a greater role in everyday fitness. This type creates more force on a muscle while using less energy.

Redefining effort and accessibility

Eccentric exercise focuses on the part of a movement where a muscle lengthens under load, usually by lowering something. It's a workout approach that can be "an ideal intervention for all individuals," Nosaka writes in his published opinion article.

He challenges the notion that fitness must be painful. "The idea that exercise must be exhausting or painful is holding people back," says Nosaka.

"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!"

The method proves highly versatile, specifically benefiting:

• Older adults
• People who spend a lot of time sitting down
• Individuals with restrictive health conditions

Practical applications for daily life

One 2017 study assigned 30 elderly and obese women a routine of walking upstairs or downstairs for 12 weeks.

Those on the downstairs plan ended up with bigger improvements in heart rate and blood pressure. "You can gain strength without feeling as exhausted," says Nosaka.

"So, you get more benefit for less effort. That makes eccentric exercise appealing for a wide range of people."

Please Note: This information is for educational purposes only and does not count as professional advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition.