Introduction

Aging brings multiple physiological changes that impact strength, power, and movement functionality. Older adults experience muscle mass loss (sarcopenia), decreased contraction power, reduced braking and movement control capacity, and thus lower functional performance in daily activities like climbing stairs, standing up from a chair, or walking briskly.
Eccentric overload training (EOT) — emphasizing the lengthening (eccentric) phase of a muscle contraction, often with greater load than in the shortening (concentric) phase — is especially promising for older adults because:

• it allows for high mechanical load with a lower metabolic cost compared to concentric contractions.
• it may improve or maintain strength, power, and functionality, contributing to greater independence and reduced fall risk.
  This article reviews current evidence on eccentric overload training in the elderly, discusses physiological mechanisms, provides program design considerations, and offers practical recommendations for coaches working with older populations.

What Is Eccentric Overload Training and Why Is It Relevant for Older Adults?

Definition of Eccentric Overload Training

An eccentric contraction occurs when a muscle lengthens while producing force (e.g., when sitting down, descending stairs). In eccentric overload training, this phase is emphasized through:

• additional resistance during the eccentric phase,
• the use of inertial/flywheel devices,
• longer movement duration (e.g., slow descents),
• assistance in the concentric phase to enable heavier eccentric loading.
  Compared to traditional resistance training, eccentric loading induces greater force in the muscle–tendon unit with less oxygen and energy demand — an important advantage for older adults with reduced endurance capacity.

Importance for Older Adults

With aging, strength and power — especially eccentric strength — decline. Functional tasks such as stair climbing, standing up, and balance depend largely on the ability to control movement and absorb load, i.e., the eccentric phase.
A 2022 systematic review and meta-analysis showed that eccentric training led to significant improvements in functional performance in older adults, including:

• timed up and go test (TUG): SMD ≈ −0.68
• 30-second sit-to-stand test: SMD ≈ 0.81
  This supports its use not just for muscle preservation, but also for improving mobility, independence, and reducing the risk of falling.

Scientific Evidence: Effects on Strength, Functionality, and Muscle Quality

Strength, Power, and Muscle Mass

• Eccentric training improves isometric knee strength (SMD ≈ 0.50), though not always statistically significant.
• In people over 65, EOT protocols (e.g., with flywheel devices) led to increases in eccentric strength, lower limb power, and lean mass, though results vary.
• Some studies showed equal or better gains than traditional resistance training.

Functionality and Daily Living Performance

• Improvements in TUG and sit-to-stand tests suggest better performance in everyday tasks: rising from a chair, walking, or climbing stairs.
• Since most daily tasks involve a braking phase (e.g., sitting, stepping down), training this component directly improves functional independence.
• Eccentric capacity also plays a role in preventing accidental movements and improving stability and safety.

Comparison with Traditional Training

• EOT was found to be as effective or superior to conventional strength training in several functional outcomes.
• While not all studies showed clear superiority, EOT has clear advantages in terms of tolerability and metabolic efficiency, particularly for deconditioned older adults.

Key Physiological Mechanisms in Older Adults

Here’s how eccentric training helps this population:

1. Higher Mechanical Load with Lower Metabolic Demand

Eccentric contractions produce more force with lower heart rate and oxygen consumption — making them ideal for older adults who may not tolerate traditional high-intensity training well.

2. Preserving Type II Motor Units and Braking Capacity

Aging primarily reduces fast-twitch fibers (Type II) and decreases braking/control ability. EOT stimulates eccentric control, potentially preserving Type II recruitment and improving movement stabilization.

3. Muscle–Tendon and Connective Tissue Adaptations

EOT promotes improvements in tendon stiffness, elastic energy storage, and fascicle length, all of which contribute to better coordination, faster recovery, and greater functional mobility.

4. Greater Training Tolerance

Due to lower cardiovascular demand, EOT can be more tolerable for older individuals. It allows for functional loading with reduced systemic fatigue and better adherence — especially important in long-term training programs.

Practical Applications for Coaches Working with Older Adults

Here’s how to safely and effectively use eccentric overload training with senior clients.

Program Design

1. Initial Assessment
   • Functional tests: sit-to-stand, TUG, stair climb.
   • Mobility, postural control, strength baseline, fall history, medical conditions.
   • Movement screening: assess controlled sitting, step-downs, etc.
2. Exercise Selection
   • Slow chair descents (3–4 seconds down, passive up)
   • Step-down drills: controlled lower to the floor
   • Leg press with prolonged eccentric phase
   • Inertial/flywheel training (if available): half-range, moderate speed
   • Functional braking drills: walking downhill, stepping down, slow directional changes
3. Progression and Intensity
   • Start low–moderate: focus on control, range of motion, posture
   • Progress gradually: increase resistance, duration of eccentric phase, or movement complexity
   • Frequency: 2–3 sessions/week, allowing recovery (eccentric sessions can cause soreness)
4. Functional Integration
   • Combine with balance, mobility, coordination exercises
   • Include eccentric challenges from real life: stair descent, downhill walking, soft landings
   • Educate the athlete about movement control and safe deceleration
5. Safety and Monitoring
   • Ensure proper form, alignment, and equipment
   • Monitor for DOMS, fatigue, soreness, or mobility limitations
   • Adjust load and frequency as needed — respect individual variability

Sample Weekly Plan

• Day 1: Controlled step-downs (3×8, 3 sec descent) + downhill walk (4×30 m) + ankle/hip mobility
• Day 3: Leg press (3×6–8 with slow eccentric) + slow sit-to-stand (3×10 reps)
• Day 5: Bodyweight or flywheel squats with eccentric control + single-leg balance + eccentric lunges (optional)
• Reassess every 4 weeks: improvements in sit-to-stand, stair climb, walking speed, or TUG.

Considerations for Implementation

• Emphasize hydration, recovery, and protein intake to support muscle remodeling
• Use safe environments: flat surfaces, proper footwear, support if needed
• DOMS may occur with eccentric training; start with low volume and progress cautiously
• Tailor to the individual: comorbidities, fitness level, movement skill, and motivation
• Do not expect fast hypertrophy; focus on functional gains and safety

Limitations and Precautions

• Research on EOT in elderly populations is growing, but still limited, especially with devices like flywheels
• Not all studies show superiority over traditional methods, but EOT shows clear functional benefits
• Eccentric training can cause more muscle damage if not dosed correctly — monitor closely
• Adaptations may be slower in older adults — long-term planning and patience are key
• Programs must be individualized: not all seniors can tolerate the same level of loading

Conclusion

In short, Coach:
Eccentric overload training is a powerful tool for preserving strength, function, and independence in older adults.
It enhances control, stability, muscle efficiency, and confidence — all of which help reduce fall risk and improve quality of life.
When properly supervised and progressed, EOT allows you to deliver high-impact training with low fatigue — a crucial combination in geriatric settings.

Practical Recommendations for Everyday Use

1. Assess mobility, balance, and strength before adding eccentric load.
2. Begin with 4–6 weeks of low-volume, well-controlled eccentric drills.
3. Include 2–3 sessions/week, mixing eccentric strength with balance and coordination.
4. Use functional tasks with eccentric components (step-downs, sit-to-stand) in daily programming.
5. Monitor soreness, fatigue, and progress using simple functional tests every 4 weeks.
6. Focus on quality of movement, not load — control and safety first.
7. Educate your athletes: the “downward” phase matters — slowing it down gives them more strength, control, and confidence.