In the world of fitness training, the focus is usually on movement – lifting, running, jumping, pushing – over accelerated routines and explosive repetitions. However, there is one form of exercise that defies this logic and delivers compelling results: isometric exercises.
These are muscular contractions without movement, in which the body remains in a fixed position for a few seconds, generating tension without moving. Although they may seem simple, their impact on strength development is profound and supported by a growing body of scientific evidence.
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— Isometric exercises generate muscle contraction without joint movement. You push, the muscle is active especially when the contraction is sustained for about 30 seconds, but there is no movement. This is fundamental, because it allows you to work in a safe, controlled and very specific way — explains physical trainer Sol Candotti.
During these exercises there is no impact and, although the muscles are subjected to tension, their length does not change. Joints and tendons remain better protected, reducing the risk of injury caused by incorrect movements, adds fitness trainer Maia Rastalsky.
In situations where movements are limited by pain or when we seek to work in a localized manner without overloading the joints, these exercises become particularly relevant.
— They are ideal for stabilizing joints. For example, if you want to work on the strength of your knees without overloading them, maintaining the wall squat position is very effective. In addition, they generate little fatigue, which allows you to train more times per week without compromising recovery, emphasizes Candotti.
For these reasons, the American College of Sports Medicine (ACSM) points out that this type of training is essential for special populations, such as the elderly, people in rehabilitation or beginners who are developing body awareness.
For Jano Steinhardt, instructor of the Classical Pilates Method, these exercises are one of the fastest ways to develop strength and muscle tone, especially in situations of strength deficit, such as in rehabilitation processes.
Additionally, by maintaining muscle tension for a short period of time, but through repeated stimulation, these positions help correct and maintain good posture and overall body strength, says Rastalsky.
A report of Mayo Clinic points out that “they can be helpful in increasing joint and trunk stability.” The portal Medical news today explains that when muscle contracts, its tissues fill with blood, generating metabolic stress that helps improve strength and endurance.
Candotti emphasizes that this method also provides cardiovascular benefits:
— Recent clinical studies show that exercises like isometric handgrips help reduce blood pressure and may be more effective than traditional aerobic exercises like walking or cycling.
5 isometric exercises
Although these are exercises designed to be performed with your own weight, without equipment, Rastalsky notes that in some cases dumbbells or other loaded materials can be added to increase the intensity.
Regarding execution time and repetitions, Diego Demarco, fitness trainer and specialist in exercise physiology and high performance, explains that this must be evaluated individually.
— It is likely that a beginner will not be able to hold a position for the same length of time as a trained person. It’s progressive work, he emphasizes.
In this sense, Rastalsky demonstrates the importance, at least initially, of being guided and supervised to ensure correct execution.
Most conventional movements – those that involve muscular extension – can be adapted to isometrics. Thus, it is possible to train all regions of the body: upper limbs, trunk and lower limbs. Among the most popular exercises, Rastalsky highlights:
Works the abs, back, shoulders and glutes.
- Lie face down on the floor or mat.
- Support your weight on your elbows and toes.
- Lift your hips and keep your body aligned.
Beginners can support their hands instead of their elbows. There is also a lateral variation, which emphasizes the obliques and hips.
The tension is mainly concentrated in the abdomen, but it also works on the resistance of the upper and lower limbs.
- Lie on your back on a flat surface.
- Elevate your head, neck and shoulders.
- Extend your arms back, with your head between them.
- Raise your legs about 45 degrees off the floor.
3. Isometric Squat
It mainly works the quadriceps, glutes and core.
- Stand up straight with your eyes straight ahead and your back against the wall.
- Slowly slide down until your knees are bent.
- Keep your arms stretched out in front or resting on your thighs.
Another option is to perform the squat in the air, without support from the wall.
Activates the shoulders, arms, back and core.
- Stand with your feet hip-width apart.
- Using dumbbells, raise your arms sideways to shoulder height and support them.
5. Isometric Hip Thrust
Works the glutes, hips and abdomen.
- Lie on your back on the floor or rest your back on a bench.
- Bend your legs, keeping your feet flat on the floor, hip-width apart.
- Keep your arms straight at your sides.
- Raise your hips slightly and hold the position.
— Isometric exercises are recommended for all ages, for rehabilitation or as a complement to functional or performance training — recommends Candotti.
THE Mayo Clinic notes that people with arthritis may particularly benefit from this type of exercise, as joint movements can make the condition worse. “With increased strength, it is possible to reduce pain and improve physical function,” emphasizes the institution.
However, there are contraindications. Demarco does not recommend this practice for people suffering from hypertension or cardiovascular problems.
— Even without movement, muscle tension compresses blood flow, requiring more effort from the heart. This doesn’t happen the same way in dynamic exercises, in which breathing helps control pressure, he cautions.
The guidelines of ACSM recognize isometric exercises as effective for building strength, but emphasize that they should not be the only strategy. Candotti recommends combining them with dynamic exercises.
— The ideal is to integrate different methods to work the full range of movement.
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