We can LOWER more than we can lift…But how much more?

Lifting weights involves more than lifting a weight.  Specifically, when we strength train, each rep involves three distinct components or muscle actions:

• Concentric – Lifting the weight (our muscle shortens during this portion).

• Isometric – Pausing or holding the weight (our muscle length stays constant).

• Eccentric – Lowering the weight (our muscle lengthens during this portion).

After a few workouts, it becomes apparent that when you reach muscle failure (when you can no longer lift the weight or perform the concentric), you can still lower the weight under control (you can still perform the eccentric).  We are clearly stronger eccentrically than we are concentrically.  But how much stronger?   

Authors of a study published a few months ago in the scientific journal SportRxiv sought to answer this question.  The researchers performed a meta-analysis (a pooling of studies with the application of statistical analysis) that included over 11,000 participants and 290 different studies. 

Here are the key takeaways from their findings:

1. We are about 40% stronger eccentrically than we are concentrically.  If we can lift 100 pounds, we can lower 140 pounds with control.

2. Men and women are very similar, but women are slightly stronger eccentrically than men.

3. The gap between our concentric and eccentric strength widens as we age.  We tend to lose our ability to lift a weight to a greater extent than we lose our ability to lower a weight. 

How do we apply this?

1. When we reach concentric muscle failure, our exercise physiologist can lift the weight for us and have us continue to perform the eccentric/lowering.

2. We can perform “eccentric only” reps (utilizing a weight that is about 140% of the “normal” weight we would use).