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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.

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Skip the burnout—getting stronger might be as easy as slowing down your movements for a few minutes a day. Credit: Shutterstock

If you believe getting stronger requires pushing yourself to the limit at the gym, new research suggests otherwise. Findings from Edith Cowan University (ECU) show that improving muscle size, strength, and performance does not depend on exhausting workouts or feeling sore afterward.

"The idea that exercise must be exhausting or painful is holding people back," ECU's Director of Exercise and Sports Science, Professor Ken Nosaka, said.

He points to a different approach that can be more effective and far easier to stick with. "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!"

What Is Eccentric Exercise

Eccentric exercise focuses on the phase when muscles lengthen rather than shorten. This typically happens during the lowering portion of a movement, such as bringing a dumbbell down, walking downstairs, or slowly lowering yourself into a chair.

According to the study, muscles can produce greater force during these lengthening movements while using less energy than they would during lifting, pulling, or climbing actions.

More Strength With Less Effort

"You can gain strength without feeling as exhausted. So, you get more benefit for less effort. That makes eccentric exercise appealing for a wide range of people," Professor Nosaka said.

Although these movements can sometimes lead to mild soreness, especially for beginners, discomfort is not required to see progress.

Simple Exercises You Can Do At Home

Eccentric exercises are easy to incorporate into daily routines and do not require special equipment. Examples include chair squats, heel drops, and wall push-ups. Research shows that just five minutes a day of these movements can lead to meaningful improvements in strength and overall health.

Ideal For Older Adults And Beginners

Because eccentric exercise puts less strain on the heart and lungs, it is especially well suited for older adults and people with chronic health conditions. The movements also feel familiar, which makes them easier to adopt and maintain over time.

"These movements mirror what we already do in daily life. That makes them practical, realistic and easier to stick with," Professor Nosaka said.

"When exercise feels achievable, people keep doing it."