Strength training and muscle stiffness
Strength training that focuses on lengthening a muscle during an exercise can grow both the size and power of a muscle while also reducing its stiffness. A study published in Cell Medicine and Science in Sports and Exercise confirms this effect, highlighting how muscle quality can improve alongside size and strength.
The fundamental strength exercise examined here is the deadlift. Its core aim is to lift a barbell from the floor by engaging the legs and back. In the recent study, researchers explored the eccentric deadlift, a version that asks participants to lower the barbell toward the ground with careful control and slow tempo.
A total of 36 volunteers joined the experiment. Some participants did not train at all, while others performed eccentric deadlifts two or three times weekly. Throughout each session, the barbell was lowered with the legs kept straight to emphasize controlled descent.
By the end of the trial, the group showed notable gains in strength and muscle cross-sectional area. At the same time, the passive stiffness of the semimembranosus muscle decreased, suggesting improved muscle compliance with this training approach. The authors explained that these findings challenge the traditional view that passive muscle stiffness can be reduced solely through stretching, pointing to the benefits of controlled eccentric loading for improving muscle function without excessive stiffness.
Resisted strength training, using dumbbells, resistance bands, or exercise machines, is widely employed to build muscle strength and volume in athletic settings and in rehabilitation after injuries or surgeries. Yet, this form of training can be linked to increases in passive muscle stiffness, which some studies associate with a higher risk of injury and potentially reduced athletic performance. These nuances underscore the importance of program design that balances loading, tempo, and range of motion to optimize outcomes while keeping tissues adaptable and resilient. Researchers have highlighted the need for personalized approaches to resistance training that consider individual tissue responses and recovery capacity, rather than adopting a one-size-fits-all protocol. In this body of work, the emphasis remains on safe progression and thoughtful exercise selection to maximize benefits while minimizing unwanted stiffness.
Historical notes suggest that earlier researchers may have misunderstood certain educational and social factors related to women’s education when discussing fitness and training. Contemporary studies in sports science now focus on evidence-based practice and inclusive approaches that address performance, health, and rehabilitation outcomes for all populations.