Why You Should be Doing Isometric Exercises & TOP 6 Exercises for Quick Results

Jeff Baldelli
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Firstly, What is Isometric Exercise?

Isometric exercises are great for building strength, and the best thing is you can do them anytime regardless of your location! Isometric exercises are performed when the muscle you are working on is contracted but not moving. It does not involve any joint movement. Isometric exercise concentrates on a specific muscle group or body parts to engage the primary muscle.

Isometric exercises are ideal for resistance training due to its ability to give your body a workout while being able to focus on a specific area, great for athletes or people who are active and large groups of muscles. Due to how short the duration of these exercises are, it increases the strength and resistance of an individual.

It also helps you to improve your core having a great effect on the chest, back, and leg muscles. Isometric exercise comprises of a certain amount of force that is produced by an exertion of a muscle or muscle group and held in static positions for a certain time depending on the fitness goals. The tension that is produced is held within the body for a particular period or until fatigue sets in.

Isometric exercises are much easier on the joints with little impact on your body. This type of exercise is also very effective having a great effect on developing muscle, increased muscle strength, very low impact on the joints, creating the maximum amount of force, and easy to carry out in daily life and during short breaks.

Isometric exercises are suitable for nearly anyone.

What are the Benefits of Isometric Exercises?

Isometric exercises are when you exercise the body by pressing against a resistance without moving. They are believed to be much more effective than normal weight lifting routines and isometrics are a staple in many bodybuilders’ routines. Isometric exercises are more effective because they have a significantly greater resistance-to-movement ratio.

During a weight lift, in the case of the bicep, the bicep moves out to its full range of motion, but the force exerted is more concentrated in one area. With Isometric exercises, you push against a resistance and muscles in many areas of your body are generating force.

A good example of this is when you are doing an isometric exercise and you are trying to keep yourself in one position. You may be able to hold that position but your muscles in the rest of your body may not be able to fully relax. This is because the muscles of your opposing limbs are working to keep you balanced when you are in a contraction. In addition to this, muscles around your tendons are being activated to keep them stable.

Build Strength without Bulk

Isometric Exercising is easy to apply, affordable and will provide quick results. While its benefits are not as noticeable to the eye as aerobic exercise due to there being no change in weight, there are some very clear benefits to this type of exercise.

For example, isometric exercises will help you build strength and conditioning in only a few minutes of exercise a day. These types of exercises provide for quick conditioning and strength building without allowing your heart rate to reach into aerobic levels.

Isometric exercises are beneficial, especially to those who are feeling they are in poor shape and want to get started on an exercise plan.

Isometric exercises are also great for those who have a higher level of fitness. Isometrics provide you the opportunity to see improvements in your fitness level much quicker than aerobic exercise can provide. Isometric exercises available to you include:



Bench Dips

Chest Presses,.


Bench Dips,.

Build Strength in a Few Minutes per Day

Probably one of the easiest ways to improve your fitness is to get some exercise every day. Many people are so busy it feels impossible to fit it in, but most people have time for exercise.

Studies have found that as little as a few minutes per day can benefit your body and mind. In fact, it’s been found that even just taking a few minutes per day to walk back and forth between the car and the house can have incredible benefits.

Even if just a little exercise can have this great of an impact, how do you improve fitness even more?

One way is to replace the few minutes of exercise with some isometric exercises. Doing so will not take any more time, but the benefits are extraordinary.

Isometric exercises are one of the quickest ways to improve your strength and fitness. Usually no time is required for recovery and the exercise itself can be done in a variety of different positions, so you can exercise virtually anywhere. This means you can do isometric exercises while watching your favorite show on TV, or even during a class.

Here is a list of 4 of the best isometric exercises for improving fitness.

No Equipment Required

The great thing about isometric exercises is that they can be done with no equipment. This is especially helpful to those who are once again living in temporary apartments such as college students. When working out with no equipment, you have to get creative.

Try doing a push-up with your hands on the wall and your feet on a chair. It’s a great way to squeeze in a quick workout while you’re waiting for dinner to cook. This is a popular method for those who are working out in a dorm.

Besides the convenience that isometric exercises provide, they can provide many other benefits.

Muscle Building

Isometric exercises can help you gain muscle. Through resistance training, your muscles get bigger and stronger. Since muscle burns more calories per day than fat does, you can reduce the amount of fat you have in your body.

Better Mobility

Since Isometric exercises are typically performed using your own body weight, you are building up strength without adding bulk. With a stronger core, you are more likely to be able to get out of bed without the help of a matt.

Improved Flexibility

Isometric exercises can even help to improve your flexibility. The static nature of these exercises forces your muscles to work against themselves, build strength, and increase flexibility faster than normal.

Maintain Strength

As we age, our bodies naturally lose muscle mass. Now, isometric exercises for beginners may not replace the cardio and weightlifting you’ve been doing for years, but they can certainly make it easier to stay active as you get older.

If you’re not familiar with isometric exercises for the elderly, they incorporate elements of Pilates, yoga, and traditional strength training. The exercises work by holding a static contraction of the muscle group you’re targeting.

This develops strength and tone without putting stress on your joints. The result is increased mobility without a lot of strain.

The beauty of these exercises is that even if you’re less mobile as you age, you can still do them at home. Using the wall as a guide, you can easily do isometric exercises for every part of your body. The one caveat is that you need to practice.

Otherwise, you won’t see the kinds of results that make these exercises so appealing to baby boomers and even seniors they were designed with in mind.

Fixed isometric movements have been proven to reduce pain and stiffness. Over time, you’ll notice your neck, shoulders, and waistline all begin to look more slender.

Strengthen Core and Stabilizing Muscles

Begin this exercise by lying on your back with your arms and legs extended and relaxed. Hold onto a surface above you (like a desk) with one hand with the other hand resting at your side. Pressing the surface with your hand, push your upper body off the floor into a slight arch. Slowly contract the abdominal and lower back muscles while doing this. Make sure that your back is in a straight line from your shoulders to your heels. After several seconds, slowly return to the original position. You should feel your back muscles and abdominal muscles in the upper back working.

Isometric Chest Press

This is an isometric chest press that targets the pectoral muscles. Begin by sitting on an exercise bench while holding a dumbbell in each hand with your arms straight over your chest. Your feet should be flat on the floor, and your lower back should be level. Slowly bend your elbow to lower one of the weights to your chest. Try to maintain this position for several seconds while you breathe. Return to the original position, and then repeat the exercise with the other arm.

Isometric Chest Fly

Recover From Injury

First let’s define Isometric Exercise.

Isometric exercise also sometimes referred to as static exercise is an exercise in which the muscle tension does not vary during contraction.

Advantages of Isometric Exercises vs. Dynamic Exercises

Isometric exercise is a type of exercise without movement and the outcome is the strengthening of the muscle without the incorporation of oxygen. It is a very effective exercise for regaining your physique after an injury.

Isometric Exercises can be performed any time and anywhere. All you require is a wall or door in order to perform a few exercises.

The disadvantages of isometric exercises is that they take a toll on your body in more ways than one.

Isometric exercises are not suitable for children.

You will most definitely feel the burn muscle(s) being used when performing an isometric exercise. This can go from mild to severe pain depending on the resistance used.

Safety Precautions to Take

Do not use on a heart attack survivor (if you suffer from high blood pressure, you can perform isometric exercise).

Make sure you have some kind of reliable support or you’ll be playing with your life.

Do not hold a pose for longer than a minute.

Do not pull a pose for more than 3 seconds.

Lower Blood Pressure

Isometric exercises have been found to lower blood pressure, lower cholesterol and boost the immune system. This means that in addition to having a stronger body, you can be contributing to a more healthy life.

You don't need to go to the gym to do isometric exercises, and you don't need a lot of equipment to get started. All you need is your body and a little bit of space, and you can get started right now.

Here's a look at some of the best exercises to try in your own home:

Alternating Pushing Up

By alternating the pushing, you are engaging the different muscles in different ways. You may even want to add a hop and a shuffle between each pushing.

This quick video has more to help you get started:

Curl to Press

This exercise is a great combination of strength and flexibility. You are engaging in arm extension and rotating you wrists at the same time.

Bent over Upright Row

This exercise is similar to curling. You are using your back to press the dumbbells up.

Chest Squeeze

This is a simple exercise to help get your heart rate up and work your arm and chest muscles.

Push down to Uppercut

Push the bar down and lift it up as if you were performing a punch. This is a great exercise for working your triceps and shoulders.

Low Risk of Injury

Ask any expert in the exercise field, and they’ll tell you that you should be doing isometric exercises. This is because your muscles are working the entire time during the exercise, no matter what position your bones are in. When these isometric exercises are carried out properly, there is a very low risk of injury as compared to other exercises. Moreover, there is no need for any special equipment.

This means that you can work out at home or wherever is convenient for you; all you require is a stable platform and a wall. Isometric exercises have been used by professionals in sports and physical therapy for many years with great success.

Burn Calories

What is the Isocap Isometric Exercise Treadmill?

The Isocap is a revolutionary, standalone fitness device that delivers an isometric muscle workout at the push of a button. Rather than emphasizing the repetition of a normal training regimen, the Isocap works by accumulating static contractions over several minutes.

These static contractions have been proven to help increase muscle size, definition, tone, and strength, while providing a cardiovascular workout. Just one Isocap workout can burn up to 300 calories.

The Isocap is also a great way to gain flexibility and balance. It also works out the smaller muscle groups, which tend to be neglected by gym exercises. Because the Isocap targets so many muscle groups at the same time it can be used in conjunction with more traditional training routines and won’t interfere with stretching or building of strength.

An Isocap workout can be as low-impact as you want it to be. You can get a strenuous workout that strengthens your core and complements your resistance training routine if you’re on a weight loss program, or you can wear a low-endurance shoe and just increase the resistance on the treadmill to get a light cardiovascular workout and add flexibility to your routine without adding additional stress to your joints.

Increase Bone Density

In today’s world, there is a real need to increase bone density. As we age, our bones naturally become less dense. This is a problem for us, as this is when our bones become susceptible to osteoporosis.

Osteoporosis is a very serious disease that can lead to easy injuries, bone breaks and even death.

The good news is that isometric exercises can help. This is because isometric exercises helps increase your muscle density. With increased muscle density, your bones will be able to hold your body up with ease.

This is what bone density is all about. Lifting weights also helps with bone density, but isometric exercises can do it without putting any strain on your bones.

Increased bone density is also important for men. The problem with osteoporosis, as you age, men lose bone density faster than women.

This is because women produce more estrogen, which helps with bone density. Exercise is one of the best ways to combat bone density.

As long as you do isometric exercises, it’s just as effective as weight lifting and strength training. This will prevent you from injuring yourself while also helping to build up bone density.

Reduce Age Related Muscle Loss

Isometric exercises may play a role in preventing – and in some cases reversing – age-related muscle loss.

This study found that as little as six weeks of training with isometrics resulted in a 12% increase in short-term muscle power output.

In the study, the participants performed isometric knee extensions for 6 weeks, two times per week, with a 3-day break in between each session. The training consisted of 25 repetitions for 4 seconds at each of five resistances on a Biodex isokinetic dynamometer. The knee extension exercises were performed on a stable bench without external loading.

What's interesting is that the same research group had previously conducted an 8-week study using a similar training protocol with untrained participants. After only 8 weeks, they saw an increase in thigh muscle volume from baseline to post-training of 7%.

This suggests that isometric exercises may be able to kick-start muscle growth in previously untrained individuals.

The same group of researchers had also published a long-term study in 2011 of trained older males using isometric exercises to prevent age-related muscle loss.

The training group performed the simulated isometric squat exercise twice a week for 12 weeks. The exercise protocol included 3 sets of 3-second contractions at 6 different muscle lengths.

Suitable for Arthritis Sufferers or Those With Mobility Issues

The best thing about isometric exercises is that they can be done anywhere and are suitable for any fitness level. You don’t need any equipment and just use your bodyweight to build muscle fast. They are suitable for all age groups and can be done by both men and women.

Isometric exercises have been shown to be particularly effective at strengthening joints and back muscles. These particular exercises are especially useful for older people who find movement more difficult and may also help prevent joint and muscle degeneration.

“Isometric exercises” simply means that you are exercising without moving. These exercises apply a resistance or a force to muscle that prevents it from overcoming a given resistance. This causes the muscle to weaken in this state of non-overcoming.

This technique forces your muscle to work harder than it can possibly work. You move a given weight slowly, which causes a greater stress to your muscles.

You then hold the weight at a given position, which forces the muscle to work with the given resistance. Since your muscles can’t overcome the resistance, the muscle begins to become stronger and adjusts to become more efficient.

By using heavy weights that you can’t actually lift you will also strengthen your bones.

The most effective isometric exercises you can do in the comfort of your own home include:

Increase Endurance

Speed, Flexibility and Your Metabolism.

Isometric exercises aren’t just a tool for the pro athlete looking to improve their sprinting speed or short term power. They are also a fantastic home exercise tool. The best thing about isometric exercises is that they have a cumulative effect on your body. You build up slowly and see the improvements.

What it comes down to is that you want to train your body to work harder and improve on the things that it already has available to it. Isometric training is a great way to do that because you train your muscles to contract harder. You don’t add a bunch of additional weight by lifting it, you just make your muscles stronger by pushing against something.

In addition to that, training your muscles to work harder also improves the contractile fibers within those muscles. So when the load you’re carrying gets heavier in real life, your body is going to be working in a much more efficient manner. No longer will you be cursed by your genetics.

Move Past a Plateau

Many people hit a point in exercise where their results seem to plateau. You want to keep pushing your body to keep it changing and continuing to become stronger.

Isometric exercises are a great way to help you bust through a plateaus and challenge yourself for more results.

While an isometric exercise does not move in a single plane of motion like a bicep curl, it still allows you to develop strength and endurance while preventing injuries.

Isometrics is the practice of contracting your body’s muscle groups using the strength of your mind.

In an isometric exercise, the muscle exerts force as it contracts but the muscle or joint itself does not move.

Different exercises use isometric force in different ways but you should always seek out ways to incorporate isometric movements into your routine.

Isometrics is a way to add more challenge to your current routine. It can also be used to relieve pain.

For example, if you injure your arm and cannot move it for a while, isometrics can be used to build strength and muscle all while keeping the rest of your body healthy.

Isometrics is an excellent way to improve balance and mental focus for sports and daily activities like writing emails, brushing your teeth, and eating.

Basically, any activity you perform can be improved by including isometric exercises into your routine.

So, What are the Best Isometric Exercises?

Comparatively, isometric exercises are much better than your traditional weight lifting exercises. In most cases, they can help you to build muscle better than weightlifting exercises can.

These exercises can also be useful if weightlifting is not an option. The reasons for this is that isometric exercises can be done anywhere and don’t require expensive equipment as compared to weightlifting exercises.

When you compare the costs for weightlifting exercises with that of isometric exercises, you’ll see that weightlifting exercises are more expensive.

There are, however, disadvantages to isometric exercises. For one, if you’re trying to lose fat, then isometric exercises may not be the best for you.

Isometric exercises do not burn nearly as much fat as weightlifting exercises.

When you look at it from a monetary point of view, there are a few things to consider. Don’t worry, you’re not going to be made to do these exercises in your backyard.

Instead, you can do them anywhere. Isometric exercises are more affordable than weightlifting exercises. In most cases, all you need is a bit of spare time and no equipment.


The Plank is an isometric exercise.

It is also one of the easier exercises to perform, costing very little in terms of equipment. You need either your front door or your bathroom door frame for this exercise.

Wearing shoes is optional. The point of this exercise is to build endurance so that you can do it for a longer period of time. Each time you repeat the exercise, add an additional 30 seconds to the total time.

The goal is to work up to being able to hold the plank for five minutes at a time.

Hold the plank position for at least 10 continuous seconds.

Beginning exercises can start with 30 seconds and work on building the time up from there.

It is also important that you remain in proper plank form. This means the weight of your body is supported by the shoulders, forearms and feet. Your hips should be in a straight line that is relative to your shoulders and ankles.

Your back should be flat, and your abdominal muscles pulled in to support the back.

Your head should be looking forward while keeping your eyes looking at the floor.

Your shoulder blades should also be pulled together to help keep your back straight.

With this exercise, there are a few slight errors that would eliminate it being an actual plank.

This exercise should be included in your daily routine and must be practiced regularly in order to achieve the desired results.

Side Plank

The side plank is one of the best exercises to develop core strength, stability and balance. It is also a great hip and shoulder stabilizer. However, exercises such as the side plank can be hard to learn and can have a high rate of injury.

Proper form is executed when you keep your hips perfectly level and your body in a straight line. It is also important to make sure that your shoulders stay down and in line with your hips and ankles as well as make a point to keep your neck in line with your spine. To perform a side plank, find a bedroom door or pole to do this exercise.

You should start by keeping your body in a straight line, with your feet together and facing forward. Then, slowly raise your body into a side plank position by placing your elbow on the ground and your hips directly over your elbow.

This exercise should take no more than 5 seconds to complete. When you’re first starting out, start with a position of 30 seconds.

If you can make it to a minute, you are doing this exercise correctly. However, the exercise should be challenging and not easy.

Half Press Up

A part press up, otherwise known as isometric arm exercises, is the easiest form of this kind of workout.

While on your knees, you raise your arms to the ceiling with your palms facing upwards and then, in the top position, you hold for about 3-5 seconds. Compared to a normal press up, where you would both lower and raise yourself up and down, you will only lower yourself a short distance.

This form of exercise will strengthen your upper body involving the biceps and triceps.

Just be smart about how you do them. Start slowly just so that you build yourself up to do some more challenging ones.

This exercise can be difficult for completing the full range of motion. If that is the case for you, just push yourself slowly and surely to complete the lower part of the exercise.

This exercise is also known as a Full Press Up, but whatever you call it, the exercise is the same, only pushing all the way out instead of not lowering yourself all the way.

Hold yourself in the push-up position for about 3-5 seconds.

Wall Sit

Looking for the best isometric exercise? This is it. It will challenge every muscle in your body from your glutes to your legs and core. It will also work your cardiovascular system, lungs and will help you lose weight. It’s a perfect exercise for any indoor workout routine.

What you need to do is stand with your back to a wall and walk in about three feet. You can then place your feet at shoulder width. Place your hands against the wall with your arms about shoulder width apart at chest level. Your arms should be straight out. You can even push yourself up against the wall using your leg muscles.

Concentrate on staying as still as possible. As you strengthen, you may not need to use the wall. You can stand further away from the wall and hold that position. You can concentrate on your breathing for a quiet mind.

Repetition Suggestion: Begin with two sets of ten-second holds and then work your way up to three sets of 15-second holds.

Level: For all levels of fitness.

Pause Squat

This is a great squat variation and is highly effective. It’s effectively a squat with a pause at the bottom. This will allow for a greater recruitment of muscles, especially the glutes and focus on the areas at the back of the legs (the hamstring area).

The squat will be great for increasing your strength. A strong squat will mean great things for sporting performance, weight loss and the work you do on a daily basis. Getting stronger will allow you to be more functional at a young age and will improve your general health.

If you find that you struggle with your squats because your knees give way, the pause squat is great for building the strength you need to prevent this from happening.

Because it’s a squat variation, you don’t have the incorrect technique, the exercise can be started from the beginning and you can progress over time.

Pause Lunges

Although this exercise can be done with dumbbells or a barbell, it is designed to be performed without any weights. The pause lunges work your butt, thighs, and hips.

Stand with your feet shoulder-width apart.

Keep a long spine as you slowly lunge forward, bending your knee to 90 degrees.

Inhale as you slowly lower yourself down.

Pause at the bottom for 3-5 seconds.

Exhale as you push yourself back up to the starting position.

Don’t let the knee go past the toes.

Do the required number of reps and switch legs.

Make sure that you keep the floor still by keeping your heel firmly planted.

The lunge targets your butt and thighs and causes you to use your glutes more than the usual squat or deadlift.


The pause lunge uses your glutes at almost 100% capacity compared to squats and deadlifts, which use your glutes at less than 50% capacity.

With a pause lunges, you can work on form and on balance, which is more difficult than with squats and deadlifts.

They’re easier to do than squats and deadlifts for beginner or intermediate lifters.


Isometric exercises (or isometrics) are static-hold resistance exercises in which one muscle group is held still while its opposing muscle group(s) is working to lift and move an object.

The aim is to exert forces as close as possible to those that apply in a real movement. They are frequently recommended for rehabilitation and conditioning.

Instead of being about moving slowly, like in aerobic exercise, and going for repetitions, isometric training is about holding a for a long period of time at an intense pace. The concept behind isometric training is building maximum strength by asking the muscles to exert maximum force against an immovable object for a particular period of time.

Isometric exercises have been around since at least the 1940s, but only recently are they becoming a popular form of strength training again.

Isometrics at a Glance

What are Isometrics?

Static strength exercises performed against a resistance at a constant angle to build overall strength.

What are the Benefits of Isometrics?

  • Improved posture
  • Improved muscle tone
  • Improved bone density
  • More powerful muscle contractions
  • Improved flexibility

Who Can Benefit from Isometrics?

  • Exercise beginners
  • People with injuries, especially those involving the knee or shoulder
  • People who want to get into or stay in shape

When would You use Isometric Exercises?

Dynamic exercises are normally performed with the body moving and muscles working at different levels of speed and power. For example, when you climb the stairs, you go up one step at a time, exerting different muscle groups in your calves, quadriceps, hamstrings, knees, hips and back, working in parallel to propel you upwards.

Isometric exercises on the other hand are ones in which your muscles are working, but your body’s not moving. For example, if you’re holding a wall sit, your legs are working because they can do that, but you can’t walk away.

However, these can be tricky to do for beginners, as it’s easy to sprint up the stairs without even trying, and as it happens your muscles are strengthened, your heart rate skyrockets and your metabolism is boosted.

Isometric exercises can be performed with a range of resistance, they can be used by beginners and advanced exercisers, as they are normally performed using the body’s own weight, meaning that you don’t need a gym to do them.

Is Yoga an Isometric Exercise?

There are many people who think of Yoga as a form of isometric exercise, but that is not the case. Isometric exercise is about squeezing your muscles against your own force rather than opposing forces.

This kind of exercise requires you to hold your muscles in a specific position for a long period of time. Keeping your hand in the same place will not help you build strength or flexibility; it will just make your muscles feel stiff and uncomfortable.

Isometric exercises are a great way to increase your strength and help you tone your muscles!

Here are the Top 6 Isometric exercises to help you get started:

Squeeze a tennis ball as hard as possible. Do not let go of the ball until you have to move to the next exercise.

Plant your arms in the ground and raise your knees until they are in line with your hips. Hold this position for as long as possible.

Plant your arms straight out to the side and your legs spread apart about as far as you can. Then, hold this position.

If you have a chair in your living room, grab hold of it firmly and hold that position. This is a great way for you to push yourself without you having to balance perfectly.

You can also try holding a spoon or a fork. This is an excellent way to improve your balance and train your grip.

How Long Should You Hold an Isometric Exercise?

When performed properly, an isometric exercise should be a strain and should result in the muscles feeling fatigued. When you are doing the exercises properly, you should not be able to hold the contraction longer than a few seconds. Even if you can increase the amount of time you can hold the exercise, you can still see a lot of progress. This is because building up intensity takes more time than completely maxing out. Do not be tempted to hold for longer periods, as it will not help.

Do not be tempted to hold for longer periods, as it will not help.

The greatest benefit to doing resistance training is the way that your body repairs and recovers after contracting the muscle. The resting period in between each stance is when your muscles rebuild. If you are able to increase your strength and stamina, this increased resting time will help you to quickly build it up again.

It also aids in the maintenance of the body.

How Often Should You do Isometric Exercises?

Just like there aren’t any hard and fast rules to when you should workout, there aren’t any hard and fast rules about how often you should do isometrics.

However, there are some basic guidelines that can help you decide how often you should do isometrics.

It is recommended that you come up with a total amount of time that you’re going to do isometrics and do them at different times of the day.

You can simply spread out the time for your daily isometrics over the course of the day. For example, you can break them up into 30 minute blocks.

Another option is to try doing them more often but for shorter amounts of time, such as three 10 minute blocks.

Then, there are also people who do a short workout thirty minutes or so before their regular workouts.

The people who do the most isometric exercises per day are the ones who are trying to lose weight. Many of these people do them throughout the day whenever they have a chance.

An example is a person who works in an office sitting at a desk. They can do a short workout every hour by pulling or pushing against the desk.

Of course, it’s important to remember that you’re only doing isometrics to supplement your regular workout.