{"id":72552,"date":"2025-05-05T10:23:29","date_gmt":"2025-05-05T10:23:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=72552"},"modified":"2025-05-13T19:43:22","modified_gmt":"2025-05-13T19:43:22","slug":"concentric-phase","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/concentric-phase\/","title":{"rendered":"What Is the Concentric Phase in Strength Training and How Do You Use It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#What_Is_the_Concentric_Phase\" >What Is the Concentric Phase?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Exercises_Whose_Concentric_Phase_Involves_Upward_Movement\" >Exercises Whose Concentric Phase Involves Upward Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Exercises_Whose_Concentric_Phase_Involves_Downward_Movement\" >Exercises Whose Concentric Phase Involves Downward Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Exercises_Whose_Concentric_Phase_Involves_Forward_Movement\" >Exercises Whose Concentric Phase Involves Forward Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Exercises_Whose_Concentric_Phase_Involves_Backward_Movement\" >Exercises Whose Concentric Phase Involves Backward Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Exercises_Whose_Concentric_Phase_Involves_Rotational_Movement\" >Exercises Whose Concentric Phase Involves Rotational Movement<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#What_Is_the_Benefit_of_Concentric-Focused_Training\" >What Is the Benefit of Concentric-Focused Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#How_to_Use_the_Concentric_Phase_for_Different_Training_Goals\" >How to Use the Concentric Phase for Different Training Goals<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Building_Strength\" >Building Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Improving_Power\" >Improving Power<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Enhancing_Endurance\" >Enhancing Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Aiding_Recovery\" >Aiding Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Concentric_vs_Eccentric_vs_Isometric_When_and_How_to_Use_Each_Effectively\" >Concentric vs Eccentric vs Isometric: When and How to Use Each Effectively<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Common_Myths_About_the_Concentric_Phase\" >Common Myths About the Concentric Phase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Concentric_vs_eccentric_training_What_is_the_difference_between_these_movements\" >Concentric vs eccentric training: What is the difference between these movements?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#How_does_concentric_training_contribute_to_strength_and_muscle_growth\" >How does concentric training contribute to strength and muscle growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Is_concentric_training_suitable_for_beginners\" >Is concentric training suitable for beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#How_often_should_I_include_concentric-specific_exercises_in_my_routine\" >How often should I include concentric-specific exercises in my routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Should_I_train_the_concentric_phase_separately_or_combine_it_with_other_phases\" >Should I train the concentric phase separately or combine it with other phases?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#Can_concentric_training_replace_eccentric_training\" >Can concentric training replace eccentric training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#How_long_should_I_train_the_concentric_phase_per_workout\" >How long should I train the concentric phase per workout?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#The_Bottom_Lines\" >The Bottom Lines<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a fact many of us need to know: seemingly small tweaks to your strength training techniques can make a world of difference.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Concentric_Phase\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think about how adjusting your range of motion in a squat can target muscles differently or how slowing down the eccentric phase (lowering the weight) in a bicep curl can increase time under tension. These fine details may seem insignificant, but they\u2019re often where true progress hides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One area that is often overlooked, but is vital for maximizing strength and muscle gains, is the concentric phase of movement. This is the phase where your muscles contract and shorten as they produce force &#8211; for example, the upward portion of a bench press or the lifting part of a deadlift.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not sure what we mean by &#8220;contract and shorten&#8221;? Or struggling to piece together how it all fits with muscle growth?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s the simplest guide to the concentric phase and how to make the most of it to achieve your fitness goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Concentric_Phase\"><\/span><b>What Is the Concentric Phase?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The concentric phase is when your muscles shorten as they contract to produce force. This is the &#8220;lifting&#8221; or &#8220;pushing&#8221; phase of a movement, where you&#8217;re working against gravity or resistance to complete the motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To understand this better, think of your muscles as complex, flexible machines. Inside them are tiny filaments called actin and myosin. These filaments slide past each other and create tension when your brain signals the muscle to contract. During the concentric phase, this contraction causes the muscle to shorten, which generates the power needed to move a weight or your own body.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Concentric_Phase\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66635\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Gym-workout-1024x640.png\" alt=\"Concentric Phase\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Gym-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Gym-workout-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Gym-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Gym-workout-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Gym-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The concentric phase is just one part of a full movement. Every exercise has three main phases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537140\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eccentric Phase<\/b><span style=\"font-weight: 400;\">: This is the lowering or lengthening part, where your muscle stretches as it controls the descent or resists movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isometric Phase<\/b><span style=\"font-weight: 400;\">: This is when your muscle holds a position without changing its length, such as pausing midway through a motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Concentric Phase<\/b><span style=\"font-weight: 400;\">: This is the upward, lifting, or overcoming-resistance part, where the muscle shortens.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For example, in a bicep curl, the concentric phase is when you lift the dumbbell toward your shoulder. The eccentric phase follows as you lower it back down. Similarly, during a squat, the concentric phase occurs as you push through your legs to stand back up after descending into the squat position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not all concentric movements are &#8220;upward movements&#8221;. Concentric movements refer to the phase of a muscle contraction where the muscle shortens as it generates force.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While many exercises involve upward movements during the concentric phase (e.g. <a href=\"https:\/\/betterme.world\/articles\/shoulder-dumbbell-workout\/\">lifting a dumbbell<\/a> in a bicep curl or pushing a barbell upward in a bench press), the direction of the movement is dependent on the exercise and the muscle group being worked.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_Whose_Concentric_Phase_Involves_Upward_Movement\"><\/span><b>Exercises Whose Concentric Phase Involves Upward Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some concentric exercise examples where the concentric phase involves an upward movement:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bicep Curl<\/b><span style=\"font-weight: 400;\">: Lifting the dumbbell toward your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench Press<\/b><span style=\"font-weight: 400;\">: Pushing the barbell or dumbbells upward away from your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overhead Press<\/b><span style=\"font-weight: 400;\">: Pressing a barbell or dumbbells upward above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-Up<\/b><span style=\"font-weight: 400;\">: Pulling your body upward toward the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlift<\/b><span style=\"font-weight: 400;\">: Lifting the barbell upward from the ground to a standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat<\/b><span style=\"font-weight: 400;\">: Standing up from the bottom of the squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunge<\/b><span style=\"font-weight: 400;\">: Pushing your body upward to return to a standing position after lowering into a lunge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-Up<\/b><span style=\"font-weight: 400;\">: Pushing your body upward away from the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Clean and Jerk (Clean Phase)<\/b><span style=\"font-weight: 400;\">: Pulling the barbell upward to shoulder height. In addition, during the squat to jerk phase, the entire upward pressing movement is a concentric phase.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-Up<\/b><span style=\"font-weight: 400;\">: Stepping upward onto a platform or bench.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In all of these examples, the concentric phase involves moving against gravity in an upward direction, which is why they fit the &#8220;upward movement&#8221; description.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Concentric_Phase\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_Whose_Concentric_Phase_Involves_Downward_Movement\"><\/span><b>Exercises Whose Concentric Phase Involves Downward Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises with a concentric phase that involves a downward movement are less common but do exist, particularly in movements where the resistance is pulling upward (such as cables or bands) or when gravity assists the motion. Here are some examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lat Pulldown<\/b><span style=\"font-weight: 400;\">: Pulling the bar downward toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tricep Pushdown<\/b><span style=\"font-weight: 400;\">: Pushing a cable or resistance band downward to straighten your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cable Crunch<\/b><span style=\"font-weight: 400;\">: Pulling your torso downward toward your knees during an abdominal crunch with a cable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated Row (with a downward angle)<\/b><span style=\"font-weight: 400;\">: If the cable is angled upward, pulling it downward toward your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Straight-Arm Pulldown<\/b><span style=\"font-weight: 400;\">: Pulling a cable or resistance band downward with straight arms.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In these exercises, the concentric phase involves the muscle shortening as you move the resistance downward, often against the pull of a cable or band. These movements are great examples of how concentric phases aren&#8217;t always &#8220;upward&#8221; and can vary depending on the direction of resistance.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_Whose_Concentric_Phase_Involves_Forward_Movement\"><\/span><b>Exercises Whose Concentric Phase Involves Forward Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises with a concentric phase that involves a forward movement are typically those where the resistance is pushed or pulled in a horizontal or forward direction. Here are some examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest Press (Machine or Cable)<\/b><span style=\"font-weight: 400;\">: Pushing the handles forward away from your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-Up<\/b><span style=\"font-weight: 400;\">: While the movement is upward relative to your body, your arms are pushing forward relative to your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cable Fly<\/b><span style=\"font-weight: 400;\">: Bringing your arms forward and together in front of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Punching Movements<\/b><span style=\"font-weight: 400;\">: Extending your arm forward in a punching motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sled Push<\/b><span style=\"font-weight: 400;\">: Pushing a weighted sled forward across the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Battle Rope Slams (Forward Variation)<\/b><span style=\"font-weight: 400;\">: Throwing the ropes forward in a slamming motion.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In these exercises, the concentric phase involves the muscles shortening to create a forward motion, often working against resistance such as weights, cables, or body weight.<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/treadmill-sprint-workout\/\"> The Treadmill Sprint Workout Guide for Beginners<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_Whose_Concentric_Phase_Involves_Backward_Movement\"><\/span><b>Exercises Whose Concentric Phase Involves Backward Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises with a concentric phase that involves a backward movement typically involve pulling motions or movements that engage the posterior chain (backside of the body). Here are some examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated Row<\/b><span style=\"font-weight: 400;\">: Pulling the handles or bar backward toward your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent-Over Row<\/b><span style=\"font-weight: 400;\">: Pulling a barbell or dumbbells backward toward your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-Up\/Chin-Up<\/b><span style=\"font-weight: 400;\">: While the overall movement is upward, your elbows move backward as you pull your body toward the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Face Pull<\/b><span style=\"font-weight: 400;\">: Pulling a cable or resistance band backward toward your face.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reverse Fly<\/b><span style=\"font-weight: 400;\">: Pulling dumbbells or cables backward in a wide arc to target the rear deltoids.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlift (Lockout Phase)<\/b><span style=\"font-weight: 400;\">: Pulling your hips backward into alignment as you stand up with the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cable Row<\/b><span style=\"font-weight: 400;\">: Pulling the cable handle backward toward your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kettlebell Swing (Upward Phase)<\/b><span style=\"font-weight: 400;\">: Driving your hips backward to generate momentum for the swing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute Bridge (Hip Thrust)<\/b><span style=\"font-weight: 400;\">: Driving your hips backward and upward to extend them fully.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In these exercises, the concentric phase involves the muscles shortening to create a backward motion, often engaging muscles such as the lats, traps, rhomboids, glutes, and hamstrings.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_Whose_Concentric_Phase_Involves_Rotational_Movement\"><\/span><b>Exercises Whose Concentric Phase Involves Rotational Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises with a concentric phase that involves rotational movement typically target the core, obliques, and other stabilizing muscles. Here are some examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cable Woodchoppers<\/b><span style=\"font-weight: 400;\">: Pulling a cable diagonally across your body in a twisting motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Medicine Ball Rotational Throw<\/b><span style=\"font-weight: 400;\">: Rotating your torso to throw a medicine ball against a wall or to a partner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Landmine Rotation<\/b><span style=\"font-weight: 400;\">: Rotating the barbell in a landmine setup from one side to the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated Torso Twist (Machine)<\/b><span style=\"font-weight: 400;\">: Rotating your torso against resistance on a twisting machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Standing Oblique Cable Twist<\/b><span style=\"font-weight: 400;\">: Using a cable machine to rotate your torso while standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Golf or Baseball Swing (with Resistance)<\/b><span style=\"font-weight: 400;\">: Simulating a swing motion with resistance bands or cables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rotational Lunges<\/b><span style=\"font-weight: 400;\">: Adding a torso twist with a weight or medicine ball during a lunge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Turkish Get-Up (Rotational Phase)<\/b><span style=\"font-weight: 400;\">: Rotating your torso as you transition from lying to standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side Plank with Hip Dip and Twist<\/b><span style=\"font-weight: 400;\">: Adding a rotational element to a side plank by twisting your torso.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In these exercises, the concentric phase involves the muscles shortening to create rotational movement, often engaging the obliques, transverse abdominis, and other stabilizers. These are great for improving core strength and functional movement patterns.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Concentric_Phase\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69087\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4-1024x640.png\" alt=\"Concentric Phase\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Benefit_of_Concentric-Focused_Training\"><\/span><b>What Is the Benefit of Concentric-Focused Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training that emphasizes the concentric phase as a technique is often referred to as concentric-focused training or concentric-only training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In concentric-focused training, the eccentric (lowering) and isometric (holding) phases may be minimized or even eliminated. For example, in concentric-only deadlifts, the weight is lifted from the ground (concentric phase), but rather than lowering it back down, the lifter may drop the weight to avoid the eccentric phase.<\/span><\/p>\n<ul>\n<li><b>Reduced Muscle Soreness<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Concentric training reduces the likelihood of delayed-onset muscle soreness (DOMS) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16604130\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">DOMS is often associated with the eccentric phase of exercise, where muscles lengthen under tension (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00536\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As concentric-focused training minimizes or eliminates this phase, the muscle strain that is responsible for soreness is reduced. This makes it a practical option for individuals who are returning to training after a break or those who are managing soreness from previous workouts.<\/span><\/p>\n<ul>\n<li><b>Improved Power and Explosiveness<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The concentric phase is where force generation happens. By isolating this phase, athletes and strength trainees can train their muscles to produce quick bursts of power (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4637913\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, concentric-only exercises such as weighted box jumps or concentric deadlifts help target the muscle fibers that are responsible for explosive movement. This is particularly useful in sports that require explosive strength development, such as sprinting, jumping, or throwing.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Concentric_Phase\"><img decoding=\"async\" class=\"size-large wp-image-66592\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-treadmill-weight-loss-challenge-1-1024x576.png\" alt=\"Concentric Phase\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-treadmill-weight-loss-challenge-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-treadmill-weight-loss-challenge-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-treadmill-weight-loss-challenge-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-treadmill-weight-loss-challenge-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Enhanced Recovery and Rehabilitation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Concentric-focused training offers a gentler alternative for people who are recovering from injuries. The eccentric phase tends to place higher stress on tendons and connective tissues, which may not be ideal during rehabilitation (<\/span><a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2015.5910\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). By focusing on the concentric phase, individuals can reintroduce strength training in a controlled way, which reduces the risk of aggravating injuries. It&#8217;s an ideal strategy for enhancing joint stability in resistance training.<\/span><\/p>\n<ul>\n<li><b>Muscle Strength Without Excessive Fatigue<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As the eccentric phase contributes more to overall fatigue and muscle damage, eliminating it allows for more volume in training (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00536\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This can be helpful when your goal is to develop strength or power while minimizing overall recovery time. It enables individuals to train with high-quality effort without overloading the body&#8217;s repair processes.<\/span><\/p>\n<ul>\n<li><b>Promotes Specificity in Athletic Training<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Concentric-focused exercises can be aligned with the demands of specific athletic movements. For example, in activities like jumping or sprinting, the emphasis is on generating upward or forward force quickly. Training that highlights the concentric phase can mimic these motions and improve performance in related sports.<\/span><\/p>\n<ul>\n<li><b>Increased Neuromuscular Activation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Concentric-focused training enhances the connection between your nervous system and muscles, known as neuromuscular activation (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1050641123000834\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). By concentrating on this phase, your brain learns to engage the correct muscle groups more effectively (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5033663\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This can lead to better performance in strength-based or functional movements.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Use_the_Concentric_Phase_for_Different_Training_Goals\"><\/span><b>How to Use the Concentric Phase for Different Training Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Concentric-focused training requires you to prioritize and maximize the force-producing, muscle-shortening part of the movement of an exercise by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using lighter weights to maintain control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moving explosively or with intent during the concentric phase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minimizing the eccentric (lowering) phase to reduce muscle fatigue and focus on power output.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to use this strategy for different training goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Building_Strength\"><\/span><b>Building Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For concentric strength development, concentric-focused training involves explosively performing the upward or lifting motion of a movement. While the load should still be manageable, the focus shifts to maximizing effort during the concentric phase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlifts: <\/b><span style=\"font-weight: 400;\">Lift the bar explosively during the concentric phase (standing up), then quickly and safely lower it to the ground without controlling the descent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench press<\/b><span style=\"font-weight: 400;\">: Push the bar up explosively during the concentric phase, then let it come down quickly (but controlled) to your chest without emphasizing the lowering phase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull ups or chin ups<\/b><span style=\"font-weight: 400;\">: Pull yourself up explosively (concentric phase), then drop down quickly (but safely) without controlling the descent.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This method recruits more motor units and targets force production, supporting strength gains.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improving_Power\"><\/span><b>Improving Power<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Power training requires speed and explosiveness during the concentric muscle contraction phase. Exercises such as jump squats, medicine ball slams, or push presses are ideal. The goal here is not just to lift the weight but to do so with maximum force and speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, during a jump squat, you drive upward as quickly and forcefully as possible, focusing on contraction and power generation. This approach targets fast-twitch muscle fibers, which are essential for explosive movements.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhancing_Endurance\"><\/span><b>Enhancing Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Endurance-focused concentric training uses lower resistance and repeated explosive actions to maintain intensity over time. Movements should be quick and forceful during the concentric phase while allowing for a quicker reset during the eccentric phase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, during a bodyweight push-up, the &#8220;push&#8221; (concentric) phase should be explosive, while the &#8220;lowering&#8221; (eccentric) phase should be controlled but not overly slow. This approach builds muscular endurance by targeting slow-twitch muscle fibers and improving their ability to maintain contractions over a prolonged period.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aiding_Recovery\"><\/span><b>Aiding Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For <a href=\"https:\/\/betterme.world\/articles\/knee-recovery-workouts\/\">recovery<\/a>, the concentric phase can be performed with minimal resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The emphasis remains on controlled but deliberate effort in the concentric phase, paired with a quicker, safer lowering phase to minimize strain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea is to gently activate the muscles without overloading them, promoting blood flow and tissue repair. Wall push-ups or light-resistance band exercises are good concentric exercise examples. These help maintain mobility, rebuild strength, and reduce stiffness, particularly after an injury or grueling workout.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pr-in-fitness-how-to-achieve-it\/\">PR in Fitness: How to Achieve It<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Concentric_vs_Eccentric_vs_Isometric_When_and_How_to_Use_Each_Effectively\"><\/span><b>Concentric vs Eccentric vs Isometric: When and How to Use Each Effectively<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>table<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Myths_About_the_Concentric_Phase\"><\/span><b>Common Myths About the Concentric Phase<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: center;\"><b>Myth 1: Concentric Training Alone Is Enough for Muscle Growth<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This myth stems from the idea that the concentric muscle contraction phase is when force is generated, and therefore, it\u2019s all you need for muscle growth. While concentric actions do play a crucial role in <a href=\"https:\/\/betterme.world\/articles\/strength-endurance\/\">building strength<\/a>, they aren\u2019t enough alone to maximize muscle development (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18981046\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle growth, or hypertrophy, occurs when muscles are exposed to tension across all phases of motion (<\/span><a href=\"http:\/\/v\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The eccentric phase in particular creates more micro-tears in muscle fibers, which are the key to triggering repair and growth (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00971.2016\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Isometric holds can also increase time under tension, further contributing to hypertrophy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30580468\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While concentric training is effective, a balanced program that includes eccentric and isometric work results in more comprehensive muscle development.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Myth 2: Faster Concentric Movements Always Build More Strength<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The belief that quicker concentric actions always lead to greater strength is an oversimplification. While speed can improve power and explosive strength by targeting fast-twitch muscle fibers, building pure strength often requires controlled, deliberate movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength isn\u2019t just about how fast you can lift. It\u2019s also dependent on muscle control, technique, and neural adaptations (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). For example, performing a heavy bench press with controlled speed allows you to focus on motor unit recruitment. This is essential for lifting heavier loads sustainably and safely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Faster concentric movements are beneficial in certain contexts, such as in powerlifting or sports-specific training. However, they\u2019re not universally better and should be carefully incorporated into a structured program.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Concentric_Phase\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Myth 3: Eccentric Training Is More Important Than Concentric Training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Eccentric training is often praised for its role in hypertrophy and tendon strengthening, which has led to the misconception that it\u2019s more important than the concentric phase. While eccentric actions have unique benefits, the two phases are equally important for overall muscle function and strength (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18981046\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Concentric movements are responsible for overcoming resistance and powering most of the functional movements you perform daily or in sports. For example, standing up from a squat or pushing off during a sprint relies on concentric strength. Neglecting this phase would result in incomplete strength development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than focusing on concentric vs eccentric training and prioritizing one phase over the other, a balanced approach ensures you benefit from the unique contributions of each phase. Both concentric and eccentric actions are essential components of effective <a href=\"https:\/\/betterme.world\/articles\/how-to-balance-cardio-and-strength-training\/\">strength training<\/a>, and their roles complement each other.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Concentric_Phase\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66638\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1-1024x576.png\" alt=\"Concentric Phase\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_12-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Concentric_vs_eccentric_training_What_is_the_difference_between_these_movements\"><\/span><strong>Concentric vs eccentric training: What is the difference between these movements?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Concentric movements involve the shortening of muscles as they generate force, such as lifting a weight during a bicep curl. Eccentric movements occur when muscles lengthen under tension, such as lowering the weight back down in a controlled manner (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10244982\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_does_concentric_training_contribute_to_strength_and_muscle_growth\"><\/span><strong>How does concentric training contribute to strength and muscle growth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Concentric training helps improve strength by targeting the ability of muscles to overcome resistance. It also contributes to muscle growth, but it\u2019s most effective when combined with eccentric actions, which create more tension and micro-tears for hypertrophy.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_concentric_training_suitable_for_beginners\"><\/span><strong>Is concentric training suitable for beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, concentric training is beginner-friendly. It teaches proper form and builds foundational strength. Beginners should start with lighter resistance and focus on controlled movements to reduce the risk of injury.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_often_should_I_include_concentric-specific_exercises_in_my_routine\"><\/span><strong>How often should I include concentric-specific exercises in my routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Concentric-specific exercises can be included 1-2 times per week as part of a balanced program. This frequency allows for adequate recovery while emphasizing explosive strength or specific performance goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_train_the_concentric_phase_separately_or_combine_it_with_other_phases\"><\/span><strong>Should I train the concentric phase separately or combine it with other phases?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both approaches can be beneficial, depending on your goals. Training the concentric phase separately emphasizes power and speed, while combining it with eccentric and isometric work ensures comprehensive strength development.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_concentric_training_replace_eccentric_training\"><\/span><strong>Can concentric training replace eccentric training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, concentric training cannot replace eccentric training. Both phases serve unique purposes. Eccentric training helps with hypertrophy and tendon health, while concentric training focuses on force production and functional strength (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00536\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_I_train_the_concentric_phase_per_workout\"><\/span><strong>How long should I train the concentric phase per workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The concentric phase can be integrated into your total workout time. For concentric-focused sessions, limit this to 20-30 minutes to avoid fatigue and ensure high-quality explosive efforts throughout your sets.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Concentric_Phase\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Lines\"><\/span><b>The Bottom Lines<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The concentric phase is a vital component of strength training and is responsible for muscle shortening and force production. It plays a key role in building strength, enhancing power, and supporting functional movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, to achieve well-rounded fitness and muscle development, it\u2019s essential to balance concentric-focused exercises with eccentric and isometric training. Each phase brings unique benefits that collectively improve performance, muscle growth, and injury prevention.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By understanding and intentionally applying these principles, you can optimize your workouts and reach your fitness goals effectively.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here&#8217;s a fact many of us need to know: seemingly small tweaks to your strength training techniques can make a world of difference. Think about how adjusting your range of motion in a squat can target muscles differently or how slowing down the eccentric phase (lowering the weight) in a bicep curl can increase time [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":72822,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[53],"tags":[],"coauthors":[45],"class_list":["post-72552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is the Concentric Phase in Strength Training and How Do You Use It? - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the importance of \u2605 CONCENTRIC PHASE \u27a4 in strength training. Learn how it builds strength and power and why balancing it with eccentric and isometric phases is essential for achieving optimal results.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is the Concentric Phase in Strength Training and How Do You Use It?\" \/>\n<meta property=\"og:description\" content=\"Discover the importance of \u2605 CONCENTRIC PHASE \u27a4 in strength training. Learn how it builds strength and power and why balancing it with eccentric and isometric phases is essential for achieving optimal results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-13T19:43:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Concentric-Phase-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"What Is the Concentric Phase in Strength Training and How Do You Use It?\",\"dateModified\":\"2025-05-13T19:43:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/\"},\"wordCount\":2880,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Concentric-Phase.png\",\"articleSection\":[\"Strength Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Here's a fact many of us need to know: seemingly small tweaks to your strength training techniques can make a world of difference.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Think about how adjusting your range of motion in a squat can target muscles differently or how slowing down the eccentric phase (lowering the weight) in a bicep curl can increase time under tension. These fine details may seem insignificant, but they\u2019re often where true progress hides.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One area that is often overlooked, but is vital for maximizing strength and muscle gains, is the concentric phase of movement. This is the phase where your muscles contract and shorten as they produce force - for example, the upward portion of a bench press or the lifting part of a deadlift.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Not sure what we mean by \\\"contract and shorten\\\"? Or struggling to piece together how it all fits with muscle growth?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's the simplest guide to the concentric phase and how to make the most of it to achieve your fitness goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Concentric Phase?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The concentric phase is when your muscles shorten as they contract to produce force. This is the \\\"lifting\\\" or \\\"pushing\\\" phase of a movement, where you're working against gravity or resistance to complete the motion.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To understand this better, think of your muscles as complex, flexible machines. Inside them are tiny filaments called actin and myosin. These filaments slide past each other and create tension when your brain signals the muscle to contract. 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Learn how it builds strength and power and why balancing it with eccentric and isometric phases is essential for achieving optimal results.","og_url":"https:\/\/stage.betterme.world\/articles\/concentric-phase\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-05-13T19:43:22+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Concentric-Phase-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/concentric-phase\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"What Is the Concentric Phase in Strength Training and How Do You Use It?","dateModified":"2025-05-13T19:43:22+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/concentric-phase\/"},"wordCount":2880,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/concentric-phase\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Concentric-Phase.png","articleSection":["Strength Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Here's a fact many of us need to know: seemingly small tweaks to your strength training techniques can make a world of difference.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Think about how adjusting your range of motion in a squat can target muscles differently or how slowing down the eccentric phase (lowering the weight) in a bicep curl can increase time under tension. 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