Isometric exercises are a type of strength training that involves contracting your muscles without changing their length. In other words, you’re holding a static position, engaging your muscles, but not moving.
For beginners, isometric exercises are a great way to start building strength because they’re low-impact and don’t require any equipment. They can also help you learn movement patterns, build a foundation of strength, and improve stability.
This article will explain what isometric exercises are, why they’re beneficial, and provide a list of beginner-friendly isometric exercises.
What Are Isometric Exercises?
Isometric exercises are a way to build strength without actually moving. You’re essentially contracting your muscles without changing their length.
Defining Isometric Contractions
Think of it as a static hold in a challenging position. You’re engaging your muscles, but your joints aren’t moving through a range of motion. You can also perform isometrics by contracting opposing muscle groups against each other.
Isometric vs. Other Types of Muscle Contractions
To understand isometrics, it helps to know about the other main types of muscle contractions:
- Eccentric contractions: This is when your muscle lengthens while under tension. Think of slowly lowering a heavy weight.
- Concentric contractions: This is when your muscle shortens during contraction. Think of lifting that same heavy weight.
- Isometric contractions: This is when your muscle length stays the same. You’re holding the weight steady.
It’s worth noting that many exercises, even dynamic ones, utilize all three types of muscle contractions: isometric, concentric, and eccentric.
What are the benefits of isometric exercises for beginners?
Isometric exercises are a great way to begin a new fitness routine, and they offer benefits for people at all fitness levels; some people also choose to incorporate supplements like ashwagandha.
Strength and endurance
Isometric exercises are a great way to build both muscular strength and endurance. Holding a plank or wall sit for an extended period of time can increase your muscular endurance, while pushing against an immovable object can boost your strength.
When you’re doing isometric exercises, the strength gains you get are focused around the joint angle you’re holding. You’ll typically see strength gains in a range of about 15 degrees in either direction of that angle.
Mind-muscle connection and movement patterns
Isometric exercises can help you improve your mind-muscle connection.
When you’re holding a position, you’re focused on the specific muscles being used, however some people prefer methods such as using a chakra bracelet to achieve balance. This can help beginners understand what a muscle contraction feels like. This can also help you build movement patterns.
Rehabilitation and low-impact nature
Because they are low-impact, isometric exercises are often used in injury rehabilitation programs. They allow you to strengthen muscles without putting a lot of stress on your joints.
Isometric exercises are also good if you’re in a situation where you have limited space. You can do them just about anywhere.
How to incorporate isometric exercises
Isometric exercises can be a great way to build strength and stability, and they’re easy to add to your existing workout routine. Here are a couple of ways to do it:
Two main approaches
- Extended holds: This involves holding a particular position for a set amount of time. Think of a plank, holding a squat, or pausing halfway through a push-up. Try to aim for 3 sets of 30-second holds.
- Brief pauses: This involves adding a pause at the point of highest tension during a regular repetition. For example, if you’re doing a bicep curl, pause for three to five seconds when your forearm is parallel to the floor.
Integrating into a workout routine
Think of isometric exercises as a complement to your regular routine, not a replacement. They can be a great way to finish off a muscle group at the end of a workout. For example, after doing your main back exercises, you could add an isometric row hold as a third or fourth exercise to really fatigue those muscles.
Important considerations
Keep these things in mind when adding isometric exercises to your workout:
- Focus on good form: This is crucial to avoid injury. Make sure you’re using proper technique and alignment.
- Actively contract your muscles: Don’t just passively hold the position. Focus on squeezing and engaging the muscles you’re working.
- Breathe: It’s easy to hold your breath during isometric exercises, but it’s important to keep breathing throughout the exercise.
Beginner-Friendly Isometric Exercises: The Basics
Ready to give isometric exercises a try? Here are some basic moves you can do just about anywhere.
Wall Sit
The wall sit is a great way to engage your quads and core without any equipment.
- Stand with your back against a wall and your feet about shoulder-width apart.
- Slide down the wall until your knees are bent at a 90-degree angle, as if you’re sitting in a chair. Make sure your knees are directly above your ankles.
- Hold this position for 20-30 seconds.
- Repeat for 2-3 rounds, resting briefly between each round.
As you hold the position, really focus on squeezing your quadriceps (the muscles on the front of your thighs) and engaging your core muscles to keep your back flat against the wall.
High Plank Hold
The high plank hold is a classic exercise that works your entire body, especially your core.
- Start in a push-up position, with your hands shoulder-width apart and your body forming a straight line from your head to your heels.
- Engage your core and glutes (butt muscles) to prevent your hips from sagging or rising too high.
- Hold this position for 15-60 seconds, depending on your fitness level.
- Repeat for 2-3 rounds, resting briefly between each round.
It’s important to maintain good form during the plank hold to avoid injury. If you feel your lower back starting to sag, take a break.
Glute Bridge Hold
The glute bridge hold is a fantastic exercise for strengthening your glutes and hamstrings.
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Lift your hips off the ground, squeezing your glutes as you do so. Aim to create a straight line from your knees to your shoulders.
- Hold this position for 30 seconds.
- Repeat for 2-3 rounds, resting briefly between each round.
Focus on keeping your core engaged and preventing your lower back from arching excessively.
Calf Raise Hold
The calf raise hold is a simple but effective exercise for strengthening your calf muscles.
- Stand with your feet flat on the floor, shoulder-width apart.
- Rise up onto the balls of your feet, lifting your heels off the ground as high as you can.
- Hold this position for 20-30 seconds.
- Repeat for 2-3 rounds, resting briefly between each round.
Make sure you’re engaging your calf muscles throughout the hold. You can make this exercise more challenging by performing it on a slightly elevated surface, such as a step or a thick book.
How to make isometric exercises more challenging
As you get stronger, you can make isometric exercises more challenging.
Increasing the difficulty
- Hold the position for a longer time.
- Add some resistance. For example, you could hold a light weight overhead. Start with 5 or 10 pounds.
- Change the exercise to make it more challenging.
Listening to your body
- Don’t do too much too soon. Make sure you’re using good form.
- Stop if you feel any pain.
- If you can’t hold the position any longer, that’s your sign you’ve held it for too long.
Frequently Asked Questions
Is isometric exercise good for seniors?
Isometric exercises can be a fantastic option for seniors, often proving gentler on the joints compared to dynamic movements. They can help maintain and even improve muscle strength, which is crucial for balance and stability as we age. However, it’s always wise to consult with a healthcare professional before starting any new exercise routine, especially if you have pre-existing health conditions like high blood pressure. They can help tailor a program that’s safe and effective for your individual needs.
Are isometric exercises good for beginners?
Absolutely! Isometric exercises are generally considered excellent for beginners. They require no equipment and can be easily modified to suit different fitness levels. Because you’re holding a static position, they’re relatively low-impact and can help build a foundation of strength and stability. Plus, they’re a great way to learn how to engage specific muscle groups, which can be beneficial for more advanced exercises later on. Remember to start slowly, focus on proper form, and gradually increase the duration of your holds as you get stronger.
Summary
Isometric exercises are low impact and don’t require any equipment, making them easy to add to your workout routine. They’re great for building strength and establishing a better connection between your mind and your muscles.
As you try isometric exercises, remember to focus on doing each one with proper form and to listen to your body. If something hurts, stop!