When you think of exercise, you likely envision dynamic movements where you flex and extend your muscles. Or high-intensity training, where you work up a major sweat, might come to mind. In contrast to these approaches that involve movement, isometric movements are about “stillness.” You hold a static position rather than moving. Yet this approach has benefits that you don’t always get from more energetic workouts. For example, they enhance muscle stability and control. Let’s dig deeper into isometric exercises and why you might need them.

Understanding Isometric Exercises

Isometric exercises differ from isotonic movements, where you move a muscle through its range-of-motion. Think squats and biceps curls. With isometric exercises, the angle of your joint and the length of your muscles doesn’t change. Instead, you contract your muscles in a fixed position by holding tension. Think planks or wall sits. Despite the lack of movement, isometric exercises activate nerve cells and motor units. And, over time, they enhance the efficiency of your neuromuscular system. As a result, you develop greater strength and muscle endurance. This approach engages your muscles in a unique way, by maintaining tension rather than creating movement.

Benefits of Isometric Exercises

Beyond making your neuromuscular system more efficient, what other benefits do isometric exercises offer? Studies show these static exercises offer:

• Improvements in Muscle Control: Doing isometric exercises requires you to maintain precise control over your muscles. You’re generating tension at a fixed length. If you do these exercises consistently, the added muscle control will improve how you perform dynamic exercises, including sports.
• Increased Stability: Because you’re holding a position, isometric movements strengthen the muscles that keep your joints stable. If you do activities that require balance and coordination, you’ll appreciate the added stability isometric exercises will give you.
• Strength Gains: Research indicates that isometric training can lead to strength improvements. By holding positions that challenge muscle endurance, you boost muscle fiber recruitment and strength over time.
• Injury Prevention: Due to their static nature, you can strengthen muscles without the stress of movement. This makes them ideal if you have joint issues or are recovering from an injury.

Scientific Studies and Evidence

One study found that isometric exercises enhance strength at a given joint angle better than dynamic exercise training. Plus, they cause less fatigue while doing so. This makes them helpful for activities like jumping and running.  Another study highlighted the role of isometric exercises for enhancing core stability. You need a stable core to generate power, stay balanced, and for good body alignment.

There’s another benefit of isometric exercises. More than 30 studies show that holding a position isometrically, like pushing against a wall, helps lower blood pressure in healthy individuals. The results are impressive. They show that isometric exercises, on average, reduce systolic blood pressure by 7.4 mmHg (top number) and 3.3 mmHg for diastolic (the lower number)

As experts point out, these are results you might see with blood pressure medication. Plus, they say isometric training is safe for most people, although you should consult with your doctor first. Also, be sure to breathe and not hold your breath when holding a static position.

Practical Applications

It’s not hard to incorporate isometric exercises into your training. Exercises like wall sits, static lunges, and planks meet the criteria. You can even include these exercises between isotonic strength training exercises as a type of circuit training. Start by holding static positions for short periods of time and gradually increase it when you want to boost the challenge more.

For upper body, here are exercises to include:

Isometric Push-Up Hold

• Position: Get into a push-up position and lower yourself halfway down.
• Duration: Hold for 20-30 seconds.
• Sets: 3

Isometric Pull-Up Hold

• Position: Grab a pull-up bar and pull yourself up until your chin is above the bar, then hold.
• Duration: Hold for 10-20 seconds.
• Sets: 3

Isometric Plank

• Position: Lie face down and push up on your forearms, keeping your body straight.
• Duration: Hold for 30-60 seconds.
• Sets: 3

Lower Body Isometric Exercises

Isometric Wall Sit

• Position: Lean against a wall with your back, sliding down until your knees are at a 90-degree angle.
• Duration: Hold for 30-60 seconds.
• Sets: 3

Isometric Glute Bridge

• Position: Lie on your back with knees bent, feet flat on the floor. Raise your hips until your body forms a straight line from shoulders to knees.
• Duration: Hold for 20-30 seconds.
• Sets: 3

Isometric Lunge Hold

• Position: Step forward into a lunge and lower your back knee toward the ground.
• Duration: Hold for 20-30 seconds on each leg.
• Sets: 3

Core Focus

Isometric Deadlift Hold

• Position: Stand with feet shoulder-width apart and hold a barbell or weight at mid-shin level.
• Duration: Hold for 20-30 seconds.
• Sets: 3

Isometric Side Plank

• Position: Lie on your side and lift your body off the ground, supporting yourself on one forearm.
• Duration: Hold for 20-30 seconds on each side.
• Sets: 3

Potential Drawbacks and Considerations

Despite the benefits you get from isometric exercises, they have imitations. Unlike dynamic workouts, they don’t boost your heart rate enough to improve aerobic capacity or offer full cardiovascular benefits. Still, studies support their benefits for lowering blood pressure.

In terms of strength development, isometric exercises enhance strength and endurance only for the specific joint angle you’re holding.  In contrast, isotonic movements build strength and endurance through full range of motion. So, isometric exercises are best for enhancing stability rather than maximizing functional strength gains.

Plus, if you have high blood pressure or cardiovascular disease, consult a healthcare professional before doing isometric exercises. Sustained muscle contractions, especially if you don’t breathe throughout, can increase blood pressure in the short term.

Conclusion

Including isometric exercises in your fitness routine will help with muscle control, balance, posture, and help you build greater stability. So, they’re important for injury prevention. However, you wouldn’t want them to form the bulk of your workout due to their limitations. Use them to balance out your exercise sessions. The take-home message? Strike a pose and embrace the power of stillness in your fitness journey, but don’t neglect isotonic exercise that helps you get stronger at all joint angles.

References:

• Oranchuk DJ, Storey AG, Nelson AR, Cronin JB. Isometric training and long‐term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian Journal of Medicine and Science in Sports. 2018;29(4):484-503. doi:https://doi.org/10.1111/sms.13375
• ‌ Baffour-Awuah B, Pearson MJ, Dieberg G, Wiles JD, Smart NA. An evidence-based guide to the efficacy and safety of isometric resistance training in hypertension and clinical implications. Clin Hypertens. 2023 Mar 15;29(1):9. doi: 10.1186/s40885-022-00232-3. PMID: 36918919; PMCID: PMC10015931.
• Lum D, Barbosa TM. Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. Int J Sports Med. 2019 May;40(6):363-375. doi: 10.1055/a-0863-4539. Epub 2019 Apr 3. PMID: 30943568.

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