Isometrics: Gain strength without moving a muscle

By  ,  Onlymyhealth editorial team
Sep 16, 2015

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Quick Bites

  • Isometrics are contractions of a particular muscle or group of muscles.
  • You can do isometrics without any fitness equipment.
  • Time and energy spent is lesser in isometric exercises.
  • It benefits those who have been injured or have joint problems.

Isometrics can be described as contractions of a particular muscle or group of muscles. Isometric exercise, a type of strength training, can help you maintain muscle strength–a reason why they are often a part of a rehabilitative setting.


muscle building exercise


Isometric exercises to gain strength

Isometrics can help you build serious strength without even moving a muscle! In these exercises, the muscle doesn't change length considerably, the involved joint doesn't move and the position remains static. In other words, the exercise is done in one position without movement. So, when one particular position is held for a long time, it will help improve strength.

Isometrics are simple! For example, fold your hands in a prayer position. After 10-15 seconds, you will feel tension in your arms and chest. Your chest and arm muscles didn’t move at all, but you still felt tension. That is an isometric exercise!


Why isometrics is good for you?

No equipment required–You can do isometrics without any fitness equipment. However, you can still use fitness equipments such as barbells and dumbbells.

Less investment of time and energy–Time and energy spent is lesser in isometric exercises compared with other exercise techniques. You don’t have to do several reps and sets of a particular exercise, but only hold a position for a little longer than usual.

Rehabilitation–Isometrics are quite useful in enhancing stabilization, and maintaining the position of the concerned muscle. This is simple because of the fact that muscles often contract isometrically to aid stabilization. The technique benefits those who have been injured or have a condition such as arthritis in which movement can be painful.


One of the limitations of isometrics is that it doesn’t improve speed or athletic performance. It is advised to make an exercise plan with various exercises for achieving optimal health or attaining fitness goals. Even if bigger muscles are what you are looking for, you need to combine isometrics with weight training and cardiovascular exercises.



Read more articles on Exercise and Fitness.

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  • Ashok16 Sep 2015

    Excellent exercise for muscle builders!

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