Written By: Abhishek Behl (Accredited Exercise Scientist)
Undertaking regular strength training is a vital strategy for improving your overall health and wellbeing, reduce your risk factors for many chronic diseases, cancers and cardiovascular disease; whist also improving you longevity for life.
Maximising the benefits of your strength training to achieve these outcomes can involving incorporating various weight training strategies: including the use of Isometric strength training.
What is Isometric Strength Training?
Isometric exercises are a form of strength training where muscles contract without any visible movement at the joints, offering unique benefits for strength, endurance, and joint stability (Schoenfeld et al., 2015).
Unlike dynamic exercises (such as squats or running), where muscles change length during movement, isometric exercises involve holding a position for a set period, forcing the muscles to maintain tension without joint movement. This type of exercise can be highly effective for strengthening and stabilising muscles (Yasuda et al., 2017).
Isometric exercises involve holding a static position under tension, where muscle contractions occur without changing the length of the muscle or the angle of the joint. This contrasts with concentric (shortening) and eccentric (lengthening) contractions that occur in dynamic exercises (Behm et al., 2015). For example, holding a plank contracts the core muscles without any movement, making it an isometric exercise.
Who can benefit from Isometric Strength Training?
Isometric exercises are beneficial for people across various fitness levels:
- Athletes: Strengthening stabilising muscles through isometric holds enhances performance and reduces the risk of injury, particularly in sports requiring balance and explosive movements (Shrier, 2017).
- Older Adults: For individuals with joint concerns or mobility limitations, isometric exercises provide a way to strengthen muscles without excessive movement or impact (Yasuda et al., 2017).
- Recreational Fitness Enthusiasts: Isometric training can be incorporated into any fitness routine to enhance muscle endurance and joint stability (Schoenfeld et al., 2015).
Isometric exercises are effective in building muscle strength, endurance, and stability. During isometric contraction, the muscle remains in a contracted state, generating force without movement at the joint (Behm et al., 2015). This leads to improvements in muscle force production and neuromuscular activation, both important for strength development (Schoenfeld et al., 2015). Additionally, isometric exercises target stabilising muscles, which are often underused during dynamic exercises (Yasuda et al., 2017).
What are the benefits of Isometric Strength Training Exercises?
In exercise physiology, there are three types of muscle contractions: concentric, eccentric, and isometric. While concentric contractions involve muscle shortening (e.g., lifting a weight), and eccentric contractions involve muscle lengthening (e.g., lowering a weight), isometric contractions occur when the muscle stays at the same length, but it’s under tension.
Physiologically, isometric training helps improve strength by increasing motor unit recruitment (the number of muscle fibres activated during contraction) and force production (Schoenfeld et al., 2015). Isometric holds also improve muscle endurance, as the muscle is forced to maintain tension for prolonged periods, which is essential for activities requiring sustained strength (Behm et al., 2015).
- Build Strength: Isometric exercises are effective in increasing muscle strength. Holding a contraction against an immovable object or in a fixed position challenges muscles to generate maximum force. Research has shown that isometric exercises can lead to similar or even greater strength gains compared to dynamic exercises (Schoenfeld et al., 2015).
- Improve Endurance: Sustaining a muscle contraction over time enhances muscle endurance, which is crucial for improving performance in both sports and daily activities. Studies indicate that isometric training is highly effective in improving muscular endurance (Behm et al., 2015).
- Enhance Muscle Stability: One of the key benefits of isometric training is the improvement in joint stability. By targeting stabilising muscles, isometric exercises help to prevent injury and improve overall posture and balance (Shrier, 2017). This is particularly important for athletes or individuals recovering from injury.
- Low Impact on Joints: Because isometric exercises don’t involve joint movement, they provide a low-impact option for individuals with joint pain or those recovering from injury. This makes them a valuable tool for people looking to build strength while minimising the risk of aggravating pre-existing injuries (Yasuda et al., 2017).
Considerations for Isometric Strength Training
- Start Slow: Begin with shorter holds and gradually increase duration and intensity as strength improves. This progression is essential to avoid muscle strain or overexertion (Behm et al., 2015).
- Focus on Form: Proper form is crucial in isometric exercises to avoid unnecessary strain on muscles or joints. Maintaining correct alignment during holds can ensure effectiveness and safety (Shrier, 2017).
- Breathing: It’s important to avoid holding your breath during isometric holds. Controlled breathing helps reduce pressure on the cardiovascular system and allows for longer, more effective holds (Schoenfeld et al., 2015).
Examples of Isometric Exercises
Plank
A classic core exercise that strengthens the abs, back, and shoulders. Research shows that isometric holds like the plank can improve core stability and endurance (Schoenfeld et al., 2015).
Wall Sit
A popular exercise to target the quads, hamstrings, and glutes. Wall sits improve lower body endurance and strength (Yasuda et al., 2017).
Glute Bridge Hold
Lifting the hips off the floor and holding strengthens the glutes, hamstrings, and core, which is vital for improving posture and overall stability (Shrier, 2017).
Isometric Squat Hold
Similar to a wall sit. Holding a squat position strengthens the quads, glutes, and hamstrings, making it beneficial for improving lower body strength and endurance (Schoenfeld et al., 2015).
Push Up Holds
Simply a push-up hold but decreasing how close you lower to the ground by percentage. Commonly used is 25% lowering every 15-30 seconds or however long you’re able to sustain form for. Performing this exercise on the lowering phase (eccentric) and then from the lowering to the elevating phase (concentric).
With all these exercises allowing for time under tension – with the sole purpose of an ‘isometric exercise’ to be strongly focused upon those relevant muscles and joints being under tension.
Isometric exercises are an effective way to build strength, improve endurance, and enhance muscle stability. These exercises target specific muscles and stabilising muscle groups, offering benefits for joint stability, posture, and performance. Whether you’re an athlete, older adult, or just looking to improve your overall fitness, isometric exercises provide a simple but powerful tool for reaching your fitness goals.
At Inspire Fitness and Exercise Physiology we incorporate isometric exercises into training programs to improve muscle function, enhance strength, and support long-term fitness. Whether you’re working on strength or endurance, isometric exercises are highly valuable when it comes to your health and well-being.
References
Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2015) ‘Effect of isometric exercise on muscle strength and power output’. Journal of Strength and Conditioning Research, 29(4), pp. 1085-1095.
Shrier, I. (2017) ‘Isometric exercise and rehabilitation: A review of its therapeutic benefits’. Journal of Sports Rehabilitation, 26(5), pp. 360-369.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2015) ‘Dose-response relationship between muscle damage and strength gains in a resistance exercise program’. Journal of Strength and Conditioning Research, 29(2), pp. 276-282.
Yasuda, T., Koseki, T., & Muraoka, Y. (2017) ‘Effectiveness of isometric training on strength and endurance’. European Journal of Applied Physiology, 117(5), pp. 913-923.