Slow Down, Get Stronger: A Simple Trick for Men in Midlife
As we hit midlife, staying strong and fit can feel like more of a challenge. The body isn’t bouncing back as quickly, and we may start noticing aches and pains we never had before. But here’s the good news: you don’t have to give up on strength or movement quality. One simple trick can help you build muscle, improve your form, and even prevent injury—moving slowly during your workouts.
Sounds too simple, right? But it works. And here’s why.
What Does “Moving Slowly” Mean?
In strength training, you go through two main phases:
Lifting the weight (the concentric phase)—think about pushing the bar up in a bench press.
Lowering the weight (the eccentric phase)—this is when you’re bringing the weight back down.
While most guys focus on lifting the weight as quickly as possible, slowing down during the eccentric phase (lowering the weight) can be the game-changer, especially as you age.
Here’s Why Moving Slowly Helps You Build Strength:
1. More Time Under Tension Means More Muscle
When you slow down, your muscles are under tension for a longer period. This is called time under tension. It forces your body to work harder, which stimulates more muscle growth and helps you get stronger over time.
2. Better Control and Form
Moving slowly makes you pay attention to what you’re doing. Instead of just throwing the weight around, you have to focus on controlling it. This improves your form, and better form means less chance of getting hurt. In midlife, protecting your joints and avoiding injuries is key to staying in the game.
3. Strengthens Tendons and Ligaments
As you age, your tendons and ligaments (the stuff that holds your muscles and bones together) can become weaker if you don’t train them. Slowing down the eccentric part of your lift puts healthy stress on these areas, strengthening them and making your joints more stable.
4. Helps You Build Real-Life Strength
Let’s be real—getting stronger in midlife isn’t just about looking good in the mirror. It’s about being strong enough to handle the demands of life—whether it’s picking up your kids, doing work around the house, or staying active and injury-free. By slowing down and controlling your movements, you build the kind of practical, functional strength that benefits you in everyday life.
5. Boosts Mental Focus
Slowing down your lifts requires mental focus. You have to think about your muscles and control the movement from start to finish. This not only makes your workouts more effective but also helps sharpen your mental focus. It’s not just about moving the weight; it’s about staying in control, and that can be rewarding in itself.
6. Prevents Injuries
Most injuries happen when we lose control—whether it’s in the gym or in daily life. By focusing on slow, controlled movements, especially during the lowering phase, you can prevent injuries. Building control now means fewer setbacks and more consistency in your training.
How to Add Slow Eccentric Training to Your Routine
If you’re ready to try this method, it’s easy to start. Here’s a simple way to add slow eccentrics to your workouts:
Pick one or two exercises in your routine (like a rows or squat).
As you lower the weight, count to three to five seconds before reaching the bottom.
Lift the weight back up at your regular speed.
That’s it! Just by slowing down the lowering phase, you’ll notice that your muscles work harder and you’re more in control of the movement.
Start light at first, and gradually increase the weight as you get comfortable.
Wrap-Up: Slow and Steady Wins the Race
Building strength in midlife doesn’t mean you have to lift the heaviest weights possible. In fact, sometimes moving slower is the smarter way to go. By focusing on the eccentric phase of your lifts, you can build muscle, improve movement quality, protect your joints, and stay injury-free.
Give it a try—your body will thank you.
Remember: It’s not just about lifting the weight; it’s about how well you control it.
