What Is Isometric Resistance Training? Find out in this article.

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Isometric exercises are contractions of a specific muscle or group of muscles. During isometric resistance training, the muscle doesn’t visibly change length and the affected joint doesn’t move. Isometric exercises help to maintain strength. They can also build strength, however not effectively.

Why is this?

As isometric resistance training is done in one position with no movement, they’ll improve strength in only one specific position. You’d have to do a number of different isometric exercises through your limb’s entire range of motion in order to improve muscle strength across the range.

In addition, as isometric resistance training in performed in a static position, they won’t assist with improving speed or athletic performance. They can be helpful, however, in enhancing stabilisation — maintaining the position of the affected area — as muscles frequently contract isometrically to help in stabilisation.

Isometric Resistance Training May Be Helpful To Someone Who Has An Injury

This is because the injury which could make movement painful. For example, if you happen to hurt your rotator cuff, your doctor or physical therapist may initially recommend isometric exercises that involve the group of muscles that helps stabilise the shoulder to maintain shoulder strength during recovery.

Isometric resistance training may also be useful to someone who has arthritis, which may be aggravated by making use of muscles to move a joint through its full range of motion. As individuals with arthritis perform isometric resistance training and their strength improves, they could progress to other types of strength training. Strength training may assist in reducing pain and improve physical function.

Examples Of Isometric Resistance Training Exercises

Wall Sit

Wall sits concentrate on boosting the strength in your thighs. The absolute best part is that you don’t need any equipment for this. The muscles worked are the quadriceps, hamstrings as well as glutes:

  • Stand approximately 60 cm away from a sturdy wall, leaning your back against it.
  • Sink your glutes down so that your legs form a 90-degree angle with the wall. Your body position should resemble exactly same posture that you have when sitting in a chair.
  • Maintain this position for about 15 seconds.
  • Perform five rounds of a 15-second hold.
  • In order to maintain this position, you will feel your thighs becoming tighter as well as more fatigued. Experiment with going back and forth between driving your weight down through your toes and then your heels. Driving down through your heels will have the result of targeting your glutes, while driving down your toes will target your quadriceps. Just make sure not to let your knees go our past your toes. When you put weight on your toes, don’t put too much pressure on your knees.


  • Get on all fours with your feet firmly together, your body straight from your head to heels, as well as your hands in line with (however slightly wider than) your shoulders.
  • Clench your glutes and draw your shoulders down. Brace your core in order to lock your body into position.
  • Hold until you become fatigued. (Can also be done on forearms and on each side.)

Overhead Hold

Overhead holds are responsible for challenging the muscular endurance of your shoulder girdle. You need a light to medium weight. Start with a 15-pound plate, dumbbell or – alternatively – kettlebell. The muscles are worked are the anterior, posterior as well as superior portions of the shoulder:

  • Extend your arms above your head and then hold the weight steady.
  • Ensure that you keep your arms fully extended. Bending your arms will engage various muscles (your biceps as well as triceps).
  • Hold the weight straight over your head for 30-second intervals.
  • Do five rounds.
  • Boost the challenge by standing on one leg while you hold the weight.


Contact Trifocus Fitness Academy

If you are keen to learn more about isometric resistance training then you need to do our Personal Training Diploma. Follow this link to find out more.

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