Isometric training may not be a term that you are familiar with, but if you have ever done a plank exercise, then you have already engaged in isometric training. This type of training involves the static contraction of a muscle without any movement of the joints. Essentially, you are holding your muscles still against some form of resistance. According to personal trainer Rowan Clift, isometric holds can be a useful tool to challenge your muscles in a new way. Improvement is easily measurable as you can hold the position for longer periods. Additionally, because there is no movement involved, there is less impact and a reduced chance of injury.
Research studies have shown that isometric training provides similar benefits to explosive plyometric training, such as increasing strength and power output, but with reduced impact forces and therefore less potential for injury. Another review found that isometric training led to substantial improvements in muscular hypertrophy and maximal force production, regardless of training intensity. These findings highlight the significant benefits of isometric training for individuals looking to improve their strength and overall fitness levels.
Despite the numerous benefits, isometric training is not an easy option. It requires focus, concentration, and a willingness to push through discomfort. However, the results are well worth the effort. Clift emphasizes that isometric training is a great way to build strength and can be beneficial for individuals at all fitness levels. It is particularly useful for rehabilitation, beginners in the gym, advanced gym-goers, and athletes. Some people incorporate isometric holds in a superset between exercises as a pre-exhaust, as a way to activate the muscles before a main workout, or as a deloading exercise on a less intense workout day.
For beginners looking to incorporate isometric exercises into their routine, here are four simple exercises to get started:
1. Wall Sit: This exercise targets the quads, glutes, and calves. By holding a seated position against a wall, you can build strength in these muscle groups.
2. Plank: The plank is an excellent core exercise that also engages other muscle groups such as the glutes, back, shoulders, arms, and legs. It is essential to maintain proper form and engage the core fully while holding the plank position.
3. Calf Raise Hold: This exercise targets the calf muscles and can be beneficial for runners looking to improve power and speed, as well as strengthen the muscles around the ankles.
4. V-Hold: The V-hold engages both the upper and lower abs and requires balance, recruiting deep stabilizer muscles. It is a challenging exercise that can help strengthen the core.
In conclusion, isometric training offers a variety of benefits for individuals looking to improve their strength, power, and overall fitness levels. By incorporating isometric exercises into your workout routine, you can challenge your muscles in new ways and see significant improvements in muscle hypertrophy and force production. Whether you are a beginner or an experienced gym-goer, isometric training can be a valuable addition to your fitness regimen.
