Scientists Find That Lifting Weights Offers No Benefit Over Simply Lowering Them

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You go to the gym to work out. The famous line says that the focus should be on putting them down.

According to a recent study performed by researchers at Australia's Edith Cowan University, those who just lower weights can achieve the same results as those who lift and lower them.

The research shows that low-rep but regular eccentric, or lengthening, muscle contraction is the best way to increase muscle strength.

"We already know only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week - even if it is only three seconds a day," said Ken Nosaka, a professor at East Carolina University.

He said the study shows we can be more efficient in the time we spend exercising and still see results.

The researchers divided the participants into groups. Three of those groups were asked to perform dumbbell curls just twice a week over a five-week period, but with a bit of variation: one group was tasked with just lowering the weights, another only lifted them, and a third group did both. A control was given the task of doing nothing. They are called Team Lower, Team Lift, Team Both, and Team Nothing.

The results were clearly stated. Team Lift only saw a slight improvement in their strength. Team Lower and Team Both improved in their strength.

Team Lower gained 7.2 percent in muscle thickness after the trial compared to Team Both's 5.4 percent increase.

It would be forgiven for you to feel like this all is crazy. People in weight rooms tend to measure success by how much weight they can push up into the air. That may be a waste of time according to this research.

"In the case of a dumbbell curl, many people believe the lifting action provides the most benefit, or at least some benefit, but we found that the training effects were not influenced by the muscle contraction," Nosaka said.

If you just want to lift stuff, you do it. If you want to maximize your time and energy, you may want to experiment with doing fewer reps and working out with lower motions. It's easy to do eccentric workouts at home.

"With the small amount of daily exercise needed to see results, people don't necessarily have to go to the gym," Nosaka said.

Scientists found that lifting weights for just three seconds is quite good for you.