isometric exercises benefits

Isometric Exercises: 7 Health Benefits, Including Strength & Muscle

Exactly why you should be doing more isometrics

If you want to improve your fitness and health, isometric exercises offer many benefits.

Isometric exercises are relatively easier to perform once to get used to them. 

In this post, we will discuss some of the important isometric exercise health benefits.

Before going deep into this topic, let’s first understand what isometric exercises are. 

What are isometric exercises?

Isometric exercises involve tightening a certain muscle or a group of muscles. 

Isometric exercises help keep muscles in good shape. They also make you stronger, but not well. 


Muscle, strength, balance, and mobility can all be improved by isometric exercises.

In addition to this, yoga and isometric exercises can help you destress, boost your mood, and even help you avoid injuries

Going further, we should now discuss the isometric exercises you can perform yourself.

Now, let’s discuss the benefits of performing isometric exercises. 

What are the benefits of isometric exercises?

1. Improve strength

Strength training with isometric exercises may have a positive impact on athletic performance during endurance competitions.

Your body is held together by a network of tendons and ligaments. When your connective tissue is healthy, your overall strength increases.

Additionally, you are less likely you are to get an injury.

2. Build muscles

Isometric strength training has been shown to be a more effective kind of exercise than stretching and aerobic exercise alone in terms of building strength.

When you perform isometrics, your neurotransmitter receptors fire, signaling your muscles to contract.

Improved body-wide communication and coordination are a result of neurotransmitter receptor activation.

Consequently, your muscular and body control will increase, and your balance will be improved. 

3. Improve breathing

Research has revealed that performing regular isometric workouts can greatly increase a person’s ability to move around.

A key component of isometric training is learning to regulate your breathing. 

Healthy breathing can help you improve:

  • posture
  • stamina
  • athletic performance and recovery, and
  • stress alleviation

4. Improve pain relief and recovery

A study in The Journal of Anatomy revealed that:

isometric contractions, performed at varying intensities and for varying amounts of time have a considerable antidepressant effect on persons over the age of 60.


Isometric exercises are also effective at lowering pain levels.

Moreover, these exercises enable you to participate in sports with a high degree of adherence.

They quickly reduce discomfort in the patellar tendon and immediately increase muscular performance.

The decrease in cortical inhibition is correlated with the lessening of pain, which sheds light on possible underlying causes.

Plank is a good example of an isometric exercise for relieving pain.

5. Improve athletic performance

Isometric exercises are the most efficient way to add strength to your body.

Let me explain.

Isometrics allow you to focus on your weakest location in the movement. This can assist you in pushing or pulling past your problem areas.

A study in the Journal of Pediatric and Adolescent Gynecology found something interesting:

The strengthening of your tendons and ligaments that through isometric exercise is superior to that which you get from the more classic isotonic lifting.

6. Help you burn fat

The benefits of isometric exercise include a reduction in both body fat and overall weight.

Research by American Association for Health shows noteworthy reductions in waist circumference and subcutaneous fat. 

It was achieved with a regimen of six isometric abdominal contractions held for 6 seconds each. 

Significant weight loss occurred despite doing the workouts on a daily basis for four weeks.


7. May reduce blood pressure

Research has shown that isometrics are a better way to lower systolic blood pressure than aerobic or strength training. 

Isometric exercises have the power to lower your levels of “badcholesterol (LDL) as well as assist you in raising your levels of “good” cholesterol (HDL).

Isometric exercise training programs generally consist of four sets of two-minute handgrip or leg contractions.

And each set is separated by a rest interval of one to four minutes.

The intensity of the contractions is normally maintained at 20–50% of the maximal voluntary contraction. 

Training is performed between three and five times a week for a period of four to ten weeks.

Isometric exercise training, as a time-efficient and effective training modality to lower blood pressure, has significant clinical value.

Examples of isometric exercises

1. Plank

A study found that doing plank exercises is the most effective approach to improving core strength.

2. Wall sit

Helps to increase thigh endurance. It doesn’t put undue pressure on the lower back.  

3. Glute bridge

Gluteal muscles located behind the quadriceps are the intended target of the glute bridge exercise

4. Dead hang

The dead hang is a great way to strengthen the upper body, especially the shoulders. 


5. Isometric squat

This is a modified squat that focuses on strengthening the leg muscles over a longer period.


Isometric workouts work the muscles by applying tension to them without producing any movement in the nearby joints. 

The endurance of your muscles can be improved by performing these exercises. 

Isometric exercise health benefits are numerous.

They can make your life simpler and help you achieve health objectives. 

They are appropriate for individuals who have a restricted range of motion as a result of some injury or a medical condition. 

Isometric exercises are great for improving muscular performance and can easily be included in any existing workout plan.