Eccentric Strength Training For Seniors Low Breath Workout
By Doug Jones
Q: What is eccentric strength training and why is it helpful for seniors?
A: Eccentric strength training focuses on the muscle-lengthening phase of an exercise, allowing seniors to build strength with reduced cardiovascular strain.
What's In This Article
- Doug's original column: Patients: Have Patience
- How Eccentric Exercise Seniors Rely On Protects Your Heart and Lungs
- Rebuilding Vitality Through Controlled Strength Training
- Finding Safety and Comfort in Low Breathlessness Exercise
- FAQ: the questions I get asked most
Eccentric strength training for seniors is one of the most gentle yet effective ways to rebuild muscle without leaving you gasping for air. When health challenges or breathing constraints slow you down, getting back into movement requires a patient, forgiving approach.
Many of my friends here on Kaua'i ask how to stay strong when traditional workouts feel like too much heavy lifting. The secret lies in taking advantage of how your muscles naturally work when lowering weight rather than fighting gravity to push it up.
Below, you will find my original column addressing how to keep your strength up while keeping your heart and lungs comfortable. Take a slow breath, grab a sturdy counter for balance, and let us explore how lowering weight can change your routine.
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Original Column: Patients: Have Patience
Patients... Please Exercise Patience!
Dear Doug,
Mahalo for your column last month on the purposeful prickles that we all encounter in life, and how our trials and tribulations serve as stepping stones on the journey to becoming our best. I’ve been dealing with some recent health issues that restrict my ability to exercise intensely. My doctors want me to work out regularly, but my breathing is limited. Any words of wisdom?
Huffing & Puffing in Hanalei...
Aloha, Puff. I’m glad that you liked last month’s psychological slant. I’ll make this column positively physiological, so hang on tight.
First and foremost, please exercise patience as you obtain and obey your doctors’ orders. My advice is always designed to be universally applicable and, hopefully, you’ll be able to apply some of the general principles to your specific situation.
Over the years, I have shared much about my super simple scientific system of Eccentrics - lengthening muscle under tension by slowly lowering weight. For a refresher, please visit my website, where all of my previous columns are posted for free.
Not surprisingly, Eccentrics turns out to be the ideal modality of movement in your specific situation. It not only feels easy, but is also the best form of exercise when you’re unable to work hard.
For populations of people limited by disease, “traditional” strength training programs are often contraindicated and can even be downright dangerous. Lifting weights, the hardest part of weightlifting, is an extremely metabolically demanding activity and creates a tremendous need for oxygen: exchange via the lungs, delivery via the heart and blood vessels, and absorption via the tissues.
As a result, many patient rehabilitation programs focus exclusively on aerobic-type “cardio” exercises. Unfortunately, it’s not enough. Although walking, for instance, improves walking, it doesn’t do much to improve lifting—a weight, a box, a child, or whatever. The demand for oxygen by the heart is different for strength than it is for stamina, so it’s vital to train the body for both. However, training for strength through conventional weightlifting may be unsafe and too strenuous.
So… it’s weight lowering to the rescue!
Lowering weights (via Eccentrics) takes considerably less metabolic effort and energy than lifting weights. Not only does it feel easier, but it truly is easier. Granted, Eccentrics is still plenty hard on your muscles, but it’s refreshingly easy on your heart, lungs, and systemic systems.
Although Eccentrics produces the highest “contraction” forces within a muscle, it does so with a substantially reduced demand for oxygen. In fact, lowering a given weight uses approximately six to seven times less oxygen than lifting that same weight. Take heart and breathe easy… it’s always easier to put something down than to lift something up, right?
Since less energy is required and less oxygen is utilized, Eccentrics is a Godsend for those with compromised circulatory, respiratory, or metabolic systems. Though proper medical supervision is still paramount, huge segments of the population can finally train their muscles effectively without excessively taxing their heart, lungs, or energy reserves. There is no safer or more productive strength-training method for people suffering from heart disease, pulmonary conditions, metabolic disorders, or even cancer. Eccentrics builds strength without system strain.
Lowering weight actually dissociates the muscular forces of strength training from their demand for oxygen. Due to Eccentrics’ minimal cardiac demand, it is the only viable muscle-sculpting tool for those with limited oxygen capacities. It just so happens that the only tool in the bag is also the safest, sharpest, and strongest.
Periods of forced inactivity due to illness or disease can have devastating consequences. Maintaining muscle mass is essential for overall health and function, and the phrase “use it or lose it” rings true. Unfortunately, traditional conventional resistance training is often too strenuous for individuals managing medical issues or undergoing treatment.
Enter Eccentrics… a game-changer for those who need to strength train without excessive strain. Unlike conventional weightlifting, which places high demands on the heart, lungs, and periphery, weight lowering allows for effective muscle-building while minimizing systemic stress. By focusing on the lowering phase of each movement, oxygen requirements are significantly reduced, making it an ideal solution for individuals with limited energy reserves or compromised circulo-respiratory capacities.
That which I call Eccentrics, by any other name - Lowering Weight, Resisting Resistance, Discouraging Gravity, or Lengthening Muscle Under Tension – would smell as sweet, as the result and the remedy. If exercise is medicine, then Eccentrics is the panacea-packed pill, the greatest medicinal fitness prescription available. Don’t forget to take your daily dose!
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In Health & With Hope,
Doug :-)
How Eccentric Exercise Seniors Rely On Protects Your Heart and Lungs
When we talk about eccentric exercise seniors often discover a whole new way to build functional power without forcing their cardiovascular system into overdrive. When you lower a weight, step down slowly from a curb, or ease into a chair, your muscle fibers are lengthening under tension. This phase creates strong signals that tell your body to preserve muscle, yet it requires up to six times less oxygen than pushing that same weight upward.
If you are managing a lung condition, recovering from an illness, or simply feeling winded during daily chores, focusing on the lowering phase offers a safe harbor. Here is a practical way to start safely at home this week:
- Use counter support: Stand near your kitchen counter and slowly lower yourself into a shallow quarter-squat over three to four seconds, then use your hands to comfortably assist yourself back up.
- Control the breath: Inhale gently as you lower, and exhale smoothly as you return to standing.
- Listen to your joints: Stop well short of any sharp pain. Building strength should feel steady and controlled, never punishing.
Rebuilding Vitality Through Controlled Strength Training
Rushing through reps or using momentum to lift heavy objects can strain fragile joints and spike your blood pressure. Engaging in controlled strength training slows the tempo down, giving your mind and nervous system full command over every movement. By taking three to five seconds to lower a light household object or your own body weight, you engage stabilizing muscles while keeping your heart rate remarkably calm.
When balance or stamina is compromised, slow and deliberate movement reduces your risk of slipping or overexerting yourself. Here is how to practice controlled movement safely at home:
- Seated arm curl: Sit tall in a firm chair. Lift a light water bottle with both hands, then take a full four seconds to slowly lower it back down with one hand.
- Sturdy stance: Keep your feet flat on the floor, hips squared, and core softly engaged before beginning any movement.
- Check in with your doctor: If you are managing chronic health conditions, confirm your exercise routine with your medical provider to ensure your heart and lungs stay within safe operating limits.
Finding Safety and Comfort in Low Breathlessness Exercise
For anyone living with reduced lung capacity or cardiovascular limits, the fear of huffing and puffing often stops exercise before it even starts. Choosing low breathlessness exercise allows you to maintain vital muscle mass without triggering panic or extreme fatigue. Because eccentric work bypasses the heavy oxygen demands of conventional lifting, you can perform meaningful work while keeping your breathing rhythm as smooth as a Kaua'i breeze.
Keeping your breath steady is your best gauge for safety. Try integrating these gentle habits into your weekly routine:
- The talk test: You should always be able to speak a full sentence calmly while completing your slow lowering repetitions.
- Take generous breaks: Rest for 60 to 90 seconds between gentle sets to allow your body to absorb the movement without accumulating fatigue.
- Focus on consistency: Performing two or three slow, controlled movements three days a week yields far better long-term strength than trying to push through exhausting workouts.
For general background, see PubMed Central - Eccentric Exercise for Older Adults.
FAQ: Questions I Get Asked Most
Why is eccentric strength training for seniors better for breathing problems?
Eccentric strength training for seniors requires up to six times less oxygen than traditional weight lifting because lowering a weight uses fewer energy units in the muscle. This allows you to build muscle strength and protect your mobility without putting excessive demand on your heart or lungs.
How often should older adults perform eccentric exercises?
Performing gentle eccentric movements two to three days a week is usually ideal. Because your muscles undergo subtle micro-stimuli during slow lowering, giving your body 48 hours of rest between sessions allows your muscle tissue to rebuild safely without causing systemic fatigue.
Do I need heavy gym equipment to get eccentric strength benefits?
Not at all. You can use your own body weight, a sturdy kitchen counter for balance, or light household items. The key is taking four to five seconds to lower slowly against gravity, using support to make the lifting phase easier.
What should I do if I feel dizzy or winded during exercise?
Always pause immediately, sit in a comfortable chair, and let your breathing return to its normal rhythm. Never push through dizziness or sharp pain, and discuss any persistent breathing difficulty with your healthcare provider before continuing your routine.
About the Author: Douglas Jones, BS, MA, CSCS
Douglas Jones earned his Master's Degree in Exercise Physiology from the University of Maryland and is a Certified Strength and Conditioning Specialist. As an Exercise Physiologist and Concierge Fitness Professional based in Kaua'i, he has helped thousands of clients in person and millions online build simple, science-based habits for strength, stamina, stretching, and sustenance.
Doug is the founder of the Super 7 System — a complete training system you can do at home in as little as 7 minutes a day.
Watch his free intro and start free at Super7System.com.
Medical disclaimer: This article is educational only and is not medical advice, diagnosis, or treatment. Stop any movement that causes pain, and check with your healthcare provider before starting new exercise or changing your diet.
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