Stability is supremely important for reducing your risk of injury. “When you target the same muscle without moving and force it to work for a specific duration, you train the body to stabilize and work efficiently,” explains Gardner.
That explains why a 2007 study in the Journal of Strength and Conditioning recommends isometrics for lower-body strength training - because isometric training allows for comparable strength gains without putting the body under much force.
“This allows you to add more volume to your training without causing much more for your body to recover from.” “Isometric training is easier on your body and will not cause as much damage,” adds Kretz. These exercises are perfect for anyone healing from or trying to avoid injuries because they’re low-impact and don’t put much pressure on the joints, muscles, and tendons, says Gardner. That makes these exercises more affordable and convenient for anyone working out at home with no equipment.
Mary Kretz, personal trainer and fitness manager at Chuze Fitness, says iso moves are an ideal option for those who don’t have access to weights - because they allow you to challenge your muscles merely by maintaining tension with your own body weight. “Keeping a muscle in a contracted state increases the stress placed on the muscle for a duration of time, which can lead to increases in strength and size of a muscle,” he tells AskMen. One major advantage to iso training is that it increases time under tension, according to Kawan Karadaghi, a certified personal trainer and business owner of Anytime Fitness. “When the stabilizers of the body are finely tuned, over time, you can lift heavier while maintaining better posture and form.”Ĭase in point: A 2007 study found that doing isometric training for as little as seven minutes a day resulted in a 20.5-32.1% increase in strength for the biceps, abdominals, hamstrings, and glutes. “While isometric exercises do not train for power movements or heavy lifting (think powerlifting, sprinting, or explosive dynamic movements), isometric training is a fantastic counter to this training,” says Michelle Ditto, Training Development Manager for Pure Barre. Research has shown that isometric training can actually recruit 95.2% of a muscle group - whereas traditional workouts recruit about 88.3%. In fact, a 2015 clinical study found that when athletes incorporated isometric holds along with the other prescribed exercises in their training sessions, they experienced at least a 10% improvement in their endurance and strength. “With the tension being held for certain durations on time, physical endurance is built.” “They work on strengthening the muscles by applying tension on specific muscle groups without moving the joints,” he explains. According to John Gardner, co-founder and CEO of Kickoff, isometric exercises are excellent for gradually boosting your endurance. For example, doing a pushup where you hold your position in place at the bottom without coming back up.Įndurance refers to your physical ability to sustain an exercise for an extended period of time, and it’s particularly important for anyone training for long-haul events, like a 10K, marathon, or triathlon. Whether you’re looking to break through some sticking points, or you’re working out with an injury, here’s what you need to know about the ins and outs of isometric training.Įssentially, an iso exercise entails contracting the muscle without lengthening/shortening it or changing the angle of the joint.
In order to reap these benefits, though, you’ll need to utilize them strategically - with the right moves, at the right time in your workout, and for the right period of time. That said, according to experts, they can come with a slew of unique potential perks. But before you start incorporating isometric moves into your workout routine, the truth is, they're not exactly for everyone. Not to mention, iso moves require zero equipment, help to improve stabilization and endurance, and have even been proven to reduce high blood pressure. These actions are called isometric exercises, and whether you know it or not, they allow you to engage your muscles and work against resistance without putting any strain on your joints.
If you’ve ever done a plank or a wall sit, you can vouch for the fact that holding an exercise in place can be just as physically challenging as dynamic movements with a full range of motion.