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  • How Fierce45 Maximizes Your Workout Through Eccentric + Concentric Training

    ·

    Jessica Sharpe

    At Fierce45, every movement is intentionally designed to make the most of your 45 minutes. One of the biggest reasons our workouts feel so effective? We strategically balance both eccentric and concentric muscle contractions throughout every class.

    While these terms may sound technical, understanding them helps explain why Fierce45 delivers such an intense, efficient, and results-driven workout without high-impact movement.

    What Are Eccentric and Concentric Movements?

    According to a recent article from the Cleveland Clinic, muscles work in different ways during exercise depending on whether they are shortening or lengthening under tension.

    Concentric Movements = The “Working” Phase

    Concentric contractions happen when your muscle shortens as it produces force. Think:

    • Pressing the carriage out
    • Standing up from a squat
    • Lifting into a bridge
    • Pushing through a lunge

    This phase is often associated with:

    • Power
    • Strength
    • Muscle activation
    • Explosive control

    Eccentric Movements = The “Resisting” Phase

    Eccentric contractions happen when the muscle lengthens under control. Examples include:

    • Slowly lowering the carriage back in
    • Controlling the descent of a squat
    • Lowering from a bridge
    • Returning from a lunge with resistance

    The Cleveland Clinic notes that eccentric training helps improve:

    • Muscle control
    • Tendon strength
    • Endurance
    • Injury prevention
    • Muscle growth through increased time under tension

    In simple terms, the “lowering” portion of a movement is just as important as the “lifting” portion.

    Why This Matters at Fierce45

    At Fierce45, we don’t rush through reps.

    Our resistance-based Pilates programming intentionally emphasizes:

    • Slow, controlled movement
    • Constant tension
    • Full range of motion
    • Tempo changes
    • Time under tension

    That means your muscles are working during BOTH phases of every movement — not just the “hard” part.

    The Fierce45 Difference: Resistance in Every Direction

    Unlike traditional workouts that often focus heavily on the concentric phase, Fierce45 utilizes spring resistance to challenge you eccentrically and concentrically at the same time.

    When you press the carriage away, your muscles contract concentrically.

    When you resist the springs pulling the carriage back in, your muscles immediately switch into eccentric control.

    That continuous resistance creates:

    • Deeper muscle fatigue
    • Increased muscle fiber recruitment
    • More efficient strength gains
    • Greater muscular endurance
    • Better joint stability

    And because the resistance is smooth and low impact, you get all of these benefits while being gentler on the joints.

    Why 45 Minutes Is Enough

    One of the biggest misconceptions in fitness is that workouts need to be long to be effective.

    At Fierce45, intensity comes from:

    • Precision
    • Resistance
    • Tempo
    • Minimal rest
    • Continuous muscular engagement

    Because we maximize both eccentric and concentric work during every set, your muscles spend more time under tension in a shorter amount of time.

    Research highlighted by Cleveland Clinic explains that eccentric movements can generate significant force and muscle recruitment when performed slowly and with control. That’s exactly why our signature slow shakes happen — your muscles are being challenged through every inch of movement.

    It’s Not Just About Feeling the Burn

    The goal isn’t simply to make class hard. It’s to train smarter.

    Balancing eccentric and concentric movement helps create workouts that improve:

    • Functional strength
    • Stability
    • Mobility
    • Endurance
    • Muscle definition
    • Athletic performance

    And because eccentric control is especially beneficial for tendon strength and injury prevention, this style of training supports longevity in your fitness journey as well.

    The Bottom Line

    At Fierce45, every second counts.

    By combining slow eccentric resistance with powerful concentric movement, our classes create an incredibly efficient, full-body workout that challenges muscles from every angle — all in just 45 minutes.

    It’s not about doing more reps.
    It’s about making every rep work harder.

  • Why Heavy Resistance At Fierce45 Works 💪🏼💪🏾

    ·

    Jessica Sharpe

    At Fierce45, we talk a lot about resistance — and for good reason. Those heavier springs and slow, controlled movements aren’t there to make class harder “just because.” They’re intentionally designed to help you build strength, increase lean muscle, improve bone health, and create long-term physical resilience.

    Science consistently shows that resistance training is one of the most effective forms of exercise for improving overall health and muscle function — and training with meaningful resistance matters.

    Resistance Training Does More Than Build Muscle

    According to research published in the Current Sports Medicine Reports, resistance training can improve:

    • Lean muscle mass
    • Resting metabolic rate
    • Bone density
    • Insulin sensitivity
    • Cardiovascular health
    • Functional movement and balance
    • Confidence and overall quality of life

    The study found that just 10 weeks of resistance training increased lean body mass while also improving metabolism and reducing body fat. Researchers also noted that strength training helps combat the natural loss of muscle mass that occurs with aging.

    At Fierce45, our resistance-based programming is built to challenge muscles through time under tension, slow eccentric movement, and progressive overload — all key drivers of muscular adaptation.

    Why “Heavy” Resistance Matters

    There’s a common misconception that Pilates should always feel light. While lighter resistance has its place, research shows that heavier resistance training is especially effective for improving strength and preserving muscle function over time.

    Studies on resistance training in older adults found significant improvements in muscle strength and muscle size, even in populations over age 75.

    That matters because strength is directly connected to:

    • Injury prevention
    • Bone health
    • Joint stability
    • Posture
    • Longevity
    • Everyday movement quality

    At Fierce45, increasing resistance appropriately helps create the mechanical tension muscles need to adapt and grow stronger. That’s why your coach may encourage you to add more spring tension or challenge yourself with slower movement patterns instead of racing through reps.

    Strength Without High Impact

    One of the biggest benefits of the FierceFormer is that it allows for heavy resistance training in a low-impact environment.

    Traditional heavy lifting can sometimes place excessive stress on joints when performed improperly. Our machine-based resistance system allows members to safely challenge muscles while maintaining control, alignment, and stability.

    This combination of:

    • Heavy resistance
    • Slow tempo
    • Constant tension
    • Controlled movement

    creates an incredibly effective strength-building workout without the pounding impact of many traditional fitness modalities.

    Muscle Is About More Than Aesthetics

    Building muscle isn’t just about appearance. Muscle tissue plays a major role in metabolic health, movement efficiency, and healthy aging.

    Research shows resistance training can:

    • Improve glucose control
    • Support healthy cholesterol levels
    • Increase bone mineral density
    • Enhance mobility and independence later in life

    In other words: strength training is one of the best investments you can make in your future self.

    The Fierce45 Difference

    At Fierce45, we combine:

    • Progressive resistance
    • Functional movement
    • Core-driven stability
    • Time under tension
    • Low-impact training

    to create workouts that are challenging, sustainable, and rooted in science.

    So the next time your coach tells you to “go heavier,” know there’s a reason behind it. Those shakes, slow pulses, and heavy springs are helping you build strength that extends far beyond the studio.

    Your future self will thank you.