The Uplifted Insider

"Strength does not come from physical capacity. It comes from an indomitable will." - Mahatma Gandhi

The Power Of Stillness

Have you ever held a plank so long that your midsection felt like it was going to collapse like a poorly built bridge? Or have you ever tried to see how long you could sit against a wall and your quads started burning so bad that you thought you were going to need a wheelchair to get out of the gym? If so, you've experienced the unique challenge and effectiveness of isometric training.

When you think about fitness and exercise, you probably picture yourself doing some sort of strength or cardio movement. Such as lifting weights, using your own body as resistance (calisthenics), running faster, running longer or even jumping higher (plyometrics). But there's another valuable training method that requires zero joint movement. This method is called isometric training, and after reading this newsletter, you might find that you want to add some of these exercises to your training routine. Whether you're dealing with joint pain, recovering from an injury, or simply want to add a new dimension to your training, isometrics offer some great benefits.

Today, I'm going to give you a beginner’s glimpse of isometric training. I will break down what it is, why it is valuable, and how you can start incorporating it into your own workouts.

So What Is Isometric Training?

Isometric training involves exercises where your muscles contract and create tension without actually moving your joints or changing the length of the muscle. The word "isometric" comes from Greek language, meaning "equal measure," which is fitting because your muscle maintains the same length throughout the duration of the exercise.

For example, when you do a bicep curl, your muscle shortens as you lift the weight up (the concentric part of the lift) and lengthens as you lower it down (the eccentric part). That's dynamic movement. With isometric training, you'd hold that weight at a specific angle, say ninety degrees and maintain that exact position for a set period of time. While some angles are more commonly used, any position in the range of motion of an exercise can be held and strengthened.

The great thing about isometric exercises is that they are simple and accessible to pretty much everybody. You don't need a gym membership, expensive equipment, or even much space. Most can be done using just your bodyweight, making them perfect for home workouts, travel, or when you're short on time.

However, don’t let the simple nature of isometrics fool you. Holding a position for an extended amount of time can be grueling both physically and mentally. Many of my clients are shocked by what a few of these exercises make their body feel like. Furthermore, as you go longer, the discomfort gets worse. The screams in your mind telling you to quit will echo louder and louder with each passing second. These exercises will force your muscles to work in a different way than they ever have before.

Why You Should Use Isometrics In Your Workouts

Besides basic strength building, research has revealed some lesser known, yet very cool benefits. Let’s take a look!

Isometric Exercises Are Joint-Friendly 

This is a big deal for anyone dealing with joint issues because joint aches and pains are very prevalent in the adult population. Unlike dynamic exercises, which can aggravate sensitive joints through repetitive movement, isometric holds build strength with minimal to no joint irritation. This makes them perfect for people with arthritis, those recovering from injuries, or anyone who experiences joint discomfort during traditional exercises. For example, a wall sit can be swapped for or added to the program of someone who can’t squat much due to knee pain. Despite the fact that isometrics are widely recognized by medical professionals and researchers as joint friendly, it is important to note that every individual is unique and some people may experience joint pain with certain holds. But for most, isometric holds will feel great on your joints.

Isometric Exercises Can Aid With Blood Pressure Management 

This one might surprise some people but recent research, such as a 2023 study published in the British Journal of Sports Medicine concluded that isometric exercises, particularly wall sits and planks, are among the most effective exercises for lowering resting blood pressure. Holding positions like wall sits, causes sustained muscle contraction, which compresses blood vessels. When the contraction is released, it triggers a surge in blood flow that improves vascular health, reduces artery stiffness, and lowers overall blood pressure. Isometric exercise was found to be superior to aerobic exercise, weight training, and HIIT for lowering both systolic and diastolic blood pressure.

Isometric Exercises Cause Minimal Post-Workout Soreness 

Due to the fact that isometric exercises don't involve the muscle lengthening (eccentric) phase that causes the most muscle damage, they produce a lot less delayed onset muscle soreness. You can train hard with these exercises without worrying about being hobbled by sore muscles the next day. This one is kind of funny because my clients always remark about how sore they are going to be after an intense muscle burning isometric exercise but usually they don’t end up being that sore. There is a nuance to this however, because you may be more sore after the first time that you do a particular hold. But after that first time, the soreness should not be bad at all.

Isometric Exercises Enhance Tendon Health and Injury Prevention 

The prolonged holds give your tendons time to adapt and strengthen, which can help reduce pain from common tendon issues. This makes isometrics valuable not just for strength but for injury prevention and rehabilitation. Often isometrics are the first type of exercises that someone can safely and effectively perform when coming back from an injury and if you want to avoid potential future injuries, keeping your tendons healthy and strong is a great start.

Isometric Exercises Improve Your Mind-Muscle Connection

When you're holding a position and fighting against fatigue, you develop an incredible awareness of which muscles are working and how to properly activate them. This enhanced connection carries over to all your other exercises. Often my clients tell me how hard isometrics are mentally because their focus is drawn to their rapidly fatiguing muscles.

Isometric Exercises Can Improve Strength and Power Performance

These exercises, especially a subset called overcoming isometrics, can significantly enhance maximal strength and power by increasing motor unit recruitment and neural drive. They also improve tendon stiffness, which allows athletes to absorb and release energy more efficiently for explosive movements like sprinting and jumping. Since they don’t cause much muscle damage and soreness, isometrics are an effective way for athletes to maintain their strength and power throughout their sport’s season. Additionally, they allow for targeted strengthening at specific joint angles to enhance an individual’s performance in their sport.

Isometric Exercises Are A Great Way To Warmup

Isometric exercises are an excellent warmup tool because they will prepare your body for the day’s workout without causing you significant fatigue. By holding a static contraction, you can specifically activate target muscle groups, ensuring they are ready to go before moving into dynamic or heavy strength movements. Unlike static stretching, which can temporarily reduce power, isometric holds maintain or even enhance tendon stiffness and force production for upcoming explosive movements. They also provide a low impact way to increase blood flow and muscle temperature while simultaneously stabilizing joints in vulnerable positions

The Two Types of Isometric Training

Isometric exercises can be split into two main categories:

Yielding Isometrics (These are your static holds)

These involve holding a position against gravity or resistance. Examples include planks, wall sits, and glute bridge holds. You're essentially fighting to maintain position against gravity and fatiguing muscles.

Overcoming Isometrics (Where you push or pull against an immovable object) 

This involves applying maximum force against something that won't budge, like pulling on a deadlift bar that you can’t lift or trying to press up against a barbell locked in a squat rack. These develop explosive strength at specific joint angles.

While yielding isometrics are the ones that the general public is more familiar with, both types of isometric training offer valuable benefits and can be incorporated into your fitness routine based on your specific needs and equipment availability.

Eight Foundational Isometric Exercises

How many of these have you done before?

The Plank Hold 

Get into a push-up position on your forearms and hold a straight line from head to heels. This targets your entire core while also working your shoulders and glutes. Start with fifteen to thirty seconds and build up from there.

Wall Sit 

Press your entire back against a wall and slide down until your knees are at ninety degrees and pretend you are in a chair without the chair. Your legs will be on fire before long!

Glute Bridge Hold 

Lie on your back with knees bent, squeeze your glutes, and lift your hips to create a straight line from shoulders to knees. Hold this position to strengthen your posterior chain without any spinal stress.

Horse Stance

Stand with your feet wide like a sumo wrestler (roughly double shoulder-width apart) and sink your hips down until your thighs are parallel to the floor. Keep your back straight and your chest upright, ensuring your knees stay pushed out and aligned over your toes rather than caving inward. Your feet should ideally point forward or slightly outward to maintain balance and stability throughout the hold. Focus on calm, deep breathing and leg tension to build lower-body strength and endurance. This one will kill your quads and inner legs.

Lunge Hold

This one is simple, yet perhaps the most brutal of the eight exercises listed here. All you need to do is sink into a deep lunge and stay there for the planned time period. Make sure you do both sides for each set.

Calf Raise Hold

It is important not to neglect your lower leg health. So you want to strengthen this area as much as possible. One way to do this is to perform calf raise holds, where you simply hold the top position of the calf raise where the muscle is fully contracted. I prefer to do this one leg at a time, with a bent leg and a wall or beam nearby for balance support.

Dead Hang 

Simply hang from a pull-up bar with straight arms. This is a great way to strengthen your grip, increase your shoulder stability and even decompress your spine. Kids make it look easy, but unless you have practiced it lately, it’s far harder for adults.

Isometric Push-Up Hold 

Lower yourself down into a push-up and freeze. Holding this position will challenge your upper body in ways you probably haven’t felt before. Bonus points if you can complete the pushup with good form at the end of your allotted time period.

Important Considerations

While isometric exercises are very safe, here are some things to keep in mind:

• Don’t Hold Your Breath

• Go Easy At The Beginning (Start with short time periods)

• Use Isometrics With Other Exercises, Not Exclusively (You still want to do full range of motion movements)

*As with any fitness routine, if you have certain health conditions, make sure you consult your doctor before you begin to implement novel training methods. I also want to reiterate the point listed above about not holding your breath. Make sure you breathe deeply and calmly throughout the duration of the isometric. I say this because many people I have trained have struggled with proper breathing technique during exercise.

My Final Take

Isometric training isn't meant to replace your regular workout routine, but it can be an incredibly valuable addition. Add or swap in a few isometrics to match the parts of the body that you are targeting in a certain workout session and watch your fitness go to the next level. 

The true value of isometric exercises lies in their accessibility and effectiveness. Whether you're dealing with joint issues, want to break through strength plateaus, or simply need a joint-friendly way to maintain fitness while busy or traveling, isometric exercises are very beneficial. You can get a challenging workout anywhere at anytime, with no equipment required. They're also perfect for those days when you want to train but don't want to deal with post-workout soreness.

It’s important to remember to avoid the trap of going to failure too often with isometrics. Start with a manageable time period and gradually progress into longer durations. If you use any load for an isometric exercise slowly progress as well. Focus on proper form, controlled breathing, and a strong mind to muscle connection. Your body will adapt quickly, and after a few weeks of doing some isometrics, you'll be surprised at how much stronger and more stable you feel.

Ready to Build a Complete Training Strategy?

If you’d like your own personalized fitness plan that incorporates methods like isometric training, I’d love to help you out. My belief is that your fitness journey should maximize your results, while supporting your long-term health.

My online coaching program includes detailed exercise progressions, form coaching, and ongoing support to ensure you're getting optimal results from every aspect of your training.

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Smart training means using all the tools available to build strength safely and effectively. Isometric exercises are one of those tools that can make a real difference in how you look, feel, and move.