Strength training 101 - concentric and eccentric loading

Strength training, also known as weightlifting or resistance training, is a form of exercise that offers a wide range of benefits. The main reason people strength train is to build muscle strength, power, and endurance. However, it’s also beneficial for ‘toning’ the muscles, weight loss, cardiovascular fitness, and overall exercise performance.

One of the most important concepts of strength training is the idea of concentric and eccentric loading. In this article, we’ll explore what concentric and eccentric loading are and how you can incorporate each one into your strength training routine.

Concentric loading

Concentric loading is the type of muscle contraction that occurs when a muscle is shortened. This occurs when you are using this muscle to push against a load, such as in the first part of a bicep curl.

Concentric loading is used in pretty much every strength training exercise, and it’s usually followed by eccentric loading. It’s also the main component in jumping, sprinting, or throwing exercises.

Eccentric loading

Eccentric loading is the type of muscle contraction that occurs when you lengthen the muscle. Again, this contraction is against resistance. It's the most important type of muscle loading for stimulating growth and strength gains, so it's absolutely essential when you're trying to make progress in your lifts.

Eccentric loading requires controlled movements. Examples of eccentric loading include the lowering portion of a bicep curl or bench press, or the second half of a squat where you're standing up against the weight.

Benefits of Concentric and Eccentric Loading

You can maximize your gains and progress by incorporating both concentric and eccentric loading into your strength training routine. Some of the benefits of concentric loading include:

• Increased muscle strength
• Improved muscle power
• Improved muscle endurance
• Increased muscle size (hypertrophy)
• Improved flexibility and mobility