Can “Negative” Muscle Training Help Older Adults Stay Stronger?
As the global population ages, scientists are racing to find the most effective ways to help older adults stay strong, mobile, and independent. By 2030, more than 1.4 billion people worldwide will be over the age of 60, and many will face sarcopenia—the age-related loss of muscle mass, strength, and physical function. This decline increases the risk of falls, fractures, and loss of independence, making exercise one of the most powerful tools we have to counteract ageing.
Resistance training has long been recommended for older adults, but an important question remains: what kind of strength training works best? A new systematic review and meta-analysis published in Ageing Research Reviews by Helmi Chaabene and colleagues takes a deep dive into this issue, comparing two popular approaches—traditional resistance training and eccentric resistance training.
What’s the difference between traditional and eccentric training?
Traditional resistance training (TRT) involves both lifting and lowering a weight, such as curling a dumbbell up and then lowering it back down. Eccentric resistance training (ERT), by contrast, emphasises the “negative” phase of movement—the controlled lengthening of the muscle as it resists a load. This type of contraction can generate higher muscle forces while using less energy, which makes it particularly appealing for older adults who may fatigue more easily.
Previous studies have hinted that eccentric training could offer extra benefits, but results have been inconsistent. To clarify the picture, Chaabene and colleagues conducted the most comprehensive analysis to date.
A closer look at the evidence
The researchers analysed 11 randomised controlled trials, involving a total of 451 healthy adults aged 60 and older. The studies compared eccentric training programmes with traditional resistance training lasting between 8 and 16 weeks, typically performed two to three times per week.
Rather than focusing on a single outcome, the team examined four key markers of physical health: muscle strength, muscle power, muscle size (hypertrophy), and functional capacity—the ability to perform everyday activities such as walking, standing up from a chair, or climbing stairs.
Small edge for eccentric training in strength
When the researchers directly compared the two training methods, they found that eccentric training produced slightly greater gains in muscle strength than traditional training. Statistically, this advantage was small but significant, with a standardised mean difference (SMD) of 0.27 in favour of eccentric training.
In practical terms, this suggests that older adults who focus on the lowering phase of movements may gain a modest strength boost compared with conventional approaches.
However, for other outcomes—functional capacity, muscle power, and muscle hypertrophy—there were no meaningful differences between the two training styles. Both approaches worked equally well.
Both methods deliver real benefits
Looking at changes within each group paints an encouraging picture. Older adults who performed eccentric training showed large improvements in muscle strength (SMD = 0.96) and functional capacity (SMD = 1.09). Traditional resistance training also delivered strong results, with moderate gains in strength (SMD = 0.59) and large improvements in functional performance (SMD = 0.94).
Interestingly, neither approach led to consistent improvements in muscle power or muscle size. This may reflect the relatively short duration of most studies or the fact that muscle quality and coordination—rather than sheer size—play a bigger role in ageing muscles.
What factors matter most?
The researchers also explored what might influence training outcomes. They found that longer training programmes tended to favour eccentric training for strength gains, while older age was linked to greater improvements in muscle power with eccentric exercise. A higher number of training sessions also appeared to support muscle growth in eccentric programmes, though this trend did not quite reach statistical significance.
For traditional training, studies with a higher proportion of female participants showed slightly greater improvements in functional capacity.
What does this mean for healthy ageing?
The take-home message is reassuring: both eccentric and traditional resistance training are effective tools for older adults. While eccentric training offers a small advantage for strength, the overall benefits are remarkably similar.
This flexibility is good news for clinicians, trainers, and older individuals themselves. It means exercise programmes can be tailored to personal preferences, available equipment, and physical limitations—without sacrificing effectiveness.
As populations continue to age, studies like this help refine evidence-based exercise recommendations. Whether lifting, lowering, or a mix of both, staying active remains one of the most powerful ways to age well.
The study is published in the journal Ageing Research Reviews. It was led by Helmi Chaabene from University Hospital Magdeburg, Germany.
