This Controlled Weight Adjustment Is Hands Down the Best Way to Bulletproof Your Tendons and Joints, According to a Doctor of Physical Therapy
If you've been lifting heavy for a long period of time, you've probably heard at some point that moving massive weight is going to absolutely destroy your body in a few decades. My own family ran this script on me for years, usually while I was busy deadlifting nearly three times my body weight (humble brag). But the truth is, the research just doesn't show this.
Weightlifting actually boasts a shockingly low injury rate, with only about two to four incidents per 1,000 hours of training. To put that in perspective, lifting heavy is about as dangerous as a casual weekend bike ride, and it is significantly safer than pounding the pavement on a morning run. When injuries do occur, more often than not it's muscle strains, tendon tears, and things like tendonitis. This usually happens because your muscles grow faster than your tendons can strengthen themselves. Your engine is essentially getting too powerful for your chassis.
That's where honing in on the eccentric phase of lifting comes in. By controlling the portion of a movement where a muscle lengthens under load, you build an antifragile strength that actually gets sturdier under stress, not weaker.
How to Master the Eccentric Phase of Your Lift
Think of the eccentric phase of lifting like this. When you do a bicep curl, the point at which you are lowering the dumbbell is the eccentric phase, and when you raise it is the concentric phase. Most guys focus entirely on hoisting the weight up, then let gravity do all the work on the way down.
"Visually, this phase should be controlled, deliberate, and smooth," says Dr. Tom Walters, PT, DPT, OCS, CSCS, founder of Rehab Science and author of the bestselling book Rehab Science.
"For most individuals, that means taking approximately 2 to 4 seconds to lower the weight while maintaining consistent tension and alignment," Walters says. "There should be no dropping into the bottom of the movement. Instead, the individual should actively resist gravity, as if they're trying to slow the weight down rather than simply letting it fall."
Related: Eccentric vs. Concentric: Which One Actually Builds Muscle Faster?
How Controlling the Weight Prevents Gym Injuries
While lifting in general, concentric phase included, is essential for building overall muscle mass, the eccentric phase is unique in that it "creates higher force production at a lower metabolic cost compared to concentric contractions," Walters says. "This makes it particularly effective for driving adaptations in both muscle and connective tissue."
The data backs it up. A major meta-analysis in the British Journal of Sports Medicine found that strength training focused on the eccentric phase reduced injury rates by up to 85% in certain athlete populations, specifically for the Nordic hamstring curl.
"In terms of connective tissue, eccentric loading appears to improve tendon stiffness and load tolerance by stimulating collagen synthesis and remodeling," he adds. "This is critical because many non-contact injuries occur when tissues fail to absorb or control force, especially during deceleration."
Why Barbell Strength Fails in Real World Environments
Look, a guy who can squat a house is probably less likely to break a hip when he's 80, but building raw strength alone isn't enough. Maximum gym strength doesn't always translate to real-world resilience because the demands outside the weight room are chaotic. That's exactly why a guy who can squat well over his body weight can step onto a local park basketball court and instantly pull a hamstring on a routine layup.
"Heavy squats primarily develop concentric and isometric strength in a controlled, predictable environment, Walter says. "In contrast, activities like sprinting or cutting require rapid eccentric force absorption, often at longer muscle lengths and higher velocities."
Take that classic hamstring pull. It almost always strikes during the late swing phase of a sprint when the leg is fully extended and the muscle is desperately trying to act as a brake under a high load. If your tissues lack the strength to handle that stretch, something is going to snap, regardless of how much weight you can put on your back.
"Eccentric training bridges this gap by improving force absorption capacity, enhancing neuromuscular control during deceleration, and increasing the muscle-tendon unit's tolerance to stretch under load," he says. "It essentially prepares the body for the demands that occur outside the weight room."
This story was originally published by Men's Journal on May 20, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 20, 2026 at 12:22 PM.