Does exercise always have to include…movement? Well, technically, no. While movement is a key component of many exercises essential for good health, particularly aerobic activity, isometric exercises help you build strength while you hold yourself in a static position.
Before you commit yourself exclusively to an entire workout of isometric exercises, it’s important to remember there are pros and cons, and an isometric exercise might be more appropriate for some individuals than they are for others.
Start by considering the importance of resistance training. Even if you’re not bodybuilding (very few people are), doing simple weight-bearing exercises help us maintain strength and mobility throughout our life. When you move weight—whether that’s via free weights, a machine, or your own bodyweight—you’re moving your muscles through three states:
- Concentric: when your muscles shorten
- Eccentric: when your muscles lengthen
- Isometric: when your muscles are held in place
That last one is important, because getting stronger doesn’t have to encompass shortening and lengthening your muscles the way you would when you pump a dumbbell or perform a chin-up, when your limbs go through a range of motion and young muscles contract and relax to move your joints. Holding your body in place will help build strength. Think of a plank, a wall squat, or a dead hang. None of these involve movement, but they do require you to bear weight, which makes you stronger.
Consider the benefits:
- These isometric exercises don’t require movement, so there’s less risk of injury.
- They’re good for people who may be recovering from injury or have a debilitating condition like arthritis.
- They can help improve stability as you hold a position for an extended period of time.
But consider the drawbacks:
- You only build strength in that one position, as opposed to building strength along a full range of motion when you contract and relax your muscles.
- You don’t build speed or endurance from an isometric exercise.
Isometric exercises are a great addition to a varied routine, and they can give you a low-intensity starting point for building up strength before adding movement or weights. As always, discuss a fitness plan with your doctor or a trainer to make sure you’re starting out in a way that’s right for you and your health goals.
