While dynamic movements like squats, push-ups, and lunges often make up the bulk of exercise programming, isometric exercises can be a great tool for improving your endurance, posture, and stability. Isometrics involve holding a position or contracting your muscles without changing their length or moving a joint. Read on to learn a few of the benefits of isometric exercises, their applications, situations where they may not be suitable, and how our team of in-home and virtual personal trainers use them to enhance clients’ fitness routines.

THE BASICS

Isometric exercises are static contractions of the muscles, meaning there is no visible movement of the joint or limb. “Because isometric exercises are done in one position without movement, they’ll improve strength in only one specific position. You’d have to do many isometric exercises through your limb’s whole range of motion to improve muscle strength across the range” (Mayo Clinic, 2023).

THE BENEFITS OF ISOMETRICS

Isometric exercises can enhance strength by targeting specific muscle groups. Because you’re holding still, isometrics are particularly effective for your stabilizing muscles, which are essential for balance and posture. They also place minimal stress on the joints, making them suitable for our in-home and virtual personal training clients recovering from injuries or with conditions like arthritis. For those who are new to structured exercise, isometrics can enhance mind-muscle connection; focusing on maintaining a position helps clients develop a better awareness of their muscle engagement and alignment. Lastly, isometric exercises train muscles to sustain contractions over time, which is beneficial for endurance.

WHEN TO USE ISOMETRICS

Isometric exercises are useful at the tail-end of a warm-up for additional muscle activation, or at the end of a workout for a burnout. For those looking to improve their functional fitness, exercises like planks are excellent for building a stable, solid core. However, isometrics are perhaps most beneficial for clients who’d like to rebuild their strength without aggravating injuries with too much movement. Dynamic exercises are much more effective for building strength, “but if you can’t or you’re rehabbing from an injury, isometrics are usually the first form of exercise” (Cleveland Clinic, 2023).

WHEN TO AVOID THEM

While isometric exercises are beneficial, there are some scenarios where they may not be ideal. Isometric movements can temporarily increase blood pressure, so those with hypertension should approach these exercises cautiously. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton and Ottawa (and virtual personal trainers everywhere) always ask clients to consult a medical professional before beginning a training routine, especially if underlying health issues exist. Poor form can also lead to strain or injury. Beginners should work with a trainer or learn proper techniques before incorporating these exercises. “If an exercise doesn’t feel right for you, it’s probably best to skip it. If you’re recovering from an injury, always listen to the advice from your physical therapist, doctor, trainer, or other healthcare professional” (Healthline, 2023).

OUR FAVOURITE ISOMETRIC EXERCISES

(You can see all these exercises demonstrated by trainer Liz here!)

Plank: Hold a forearm plank from elbows to toes for 20-60 seconds, focusing on a braced core.

Wall Sit: Sit against a wall with your knees as close to a 90-degree angle as possible. Hold for 20-60 seconds.

Boat Pose: Sit on the floor or a mat with your feet in front of you. Lift your legs to 90-degrees as you lift your arms vertically to the floor, lean back, and brace your core. For an added challenge, extend your legs! Hold for 20-60 seconds.

Superman: Lie on your stomach with your arms extended overhead. Squeeze your glutes, brace your core, and pull your shoulder blades together as you lift your limbs. Keep your gaze on the floor and hold for 20-30 seconds.

Glute Bridge Hold: Lie on your back with your knees bent. Brace your core, then squeeze your glutes to lift your hips into a bridge position. Hold for 20-30 seconds.

FINAL WORDS

Isometric exercises can be a valuable addition to your fitness routine, improving strength, stability, and endurance. While they are not a replacement for dynamic movements, they can be a fantastic compliment to your workout. To learn more about how isometrics can help you achieve your goals, book a free consultation with Nielsen Fitness!