lifestyle · for tendinitis & tendon repair
Heavy Slow Resistance Training
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Perform slow, heavy resistance lifts (for example squats, leg press, or calf raises for lower-limb tendons) 3 times per week for 12 weeks. Use a 6-second cadence per rep (3 seconds lifting, 3 seconds lowering), 3-4 sets of 6-15 reps, and progressively increase the weight as strength improves. A gym or loaded barbell/machine is typically needed to reach adequate load.
How it works
Both the lifting (concentric) and lowering (eccentric) phases place sustained high tension on the tendon, triggering tenocytes to increase type-I collagen synthesis and reorganize the tendon matrix. The heavy, slow tempo maximizes time under tension and stimulates structural remodeling comparable to eccentric-only protocols with fewer daily sessions.
Where to buy
Access to a gym, barbell, weight machines, or heavy dumbbells (any provider). Home options include adjustable dumbbells or a loaded backpack. A physiotherapist or trainer can set starting loads.
Typical cost: $10-$50 per month gym membership, or $0 with existing equipment
Safety notes
Heavy loading is contraindicated in acute tendon rupture or if pain exceeds a tolerable level (over 5/10) during or after sessions. Start with lighter loads if you are deconditioned. People with uncontrolled cardiovascular conditions should get medical clearance before heavy lifting.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
PubMed - Kongsgaard et al. 2009This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.