What is isometric training?

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Isometric training strengthens the muscles, extends muscle endurance and trains the entire body. How it works, what to look out for and the best way to get started is explained by Ingo Froböse, professor at the German Sport University Cologne for prevention and rehabilitation in sport.

Isometric training is a form of strength training without equipment that consists of time intervals. The muscles are tensed without the muscle length changing, as is usually the case in sports. Meanwhile, a strong pressure or pull is built up and maintained. When performed regularly, isometric training can significantly increase muscle strength with little time expenditure.

“Static strength training does not require any expensive aids and, if carried out properly, achieves a maximum training effect. The muscles are contracted in a targeted manner and the tension is kept motionless. The exercises make it possible to recognize and build up individual muscle tension and at the same time develop strength. By holding the positions for a longer period of time, the musculature and cardiovascular system work at full speed,” explains Ingo Froböse. In practice, athletes perform the exercises in intervals: Each exercise is held for as long as possible and then repeated. The holding time and pauses are increased by five seconds for each repetition. An example: a plank is performed for ten seconds, then there is a ten-second break. In the second round, the exercise is held for 15 seconds and paused for 15 seconds.

Isometric training builds and strengthens strength and endurance in equal measure. This method creates a basis for increased performance in dynamic exercises. In addition, it promotes the deep-lying and stabilizing muscles, especially in the boot area. Isometric exercises are therefore not only interesting for people of all training levels, but also during regeneration. In case of injuries, the muscles are trained in isolation so that strength and volume are maintained. Especially in the therapeutic area, it makes sense to take a closer look at the topic of isometric training.

Certain prerequisites should already be in place at the beginning of isometric training. Good body awareness and knowledge of how one's own body works are of central importance. In addition, the ability to target and control one's own muscles is necessary. This is the only way athletes can fully utilize the potential of isometric training. It is essential to avoid compressive breathing to control blood pressure and ensure an optimal oxygen supply. Before beginners train on their own, they should learn the above skills with professional guidance – trainers or physiotherapists can provide support.

Ingo Froböse explains that the most effective exercises are the Plank, Side Plank and Wall Sit, which are very easy to do at home without a lot of space and equipment. Because of the possibility to develop high load intensities in a controlled way, isometric training primarily addresses the strength development of the exercisers. The muscles are loaded to the maximum in one position, which leads to quick adaptations and success. In this form of training, the muscles are trained in a specific joint angle position. The muscles can only be stimulated to a limited extent over the entire range of movement and muscle length. Correct execution is needed so that the muscles can be loaded in several angular positions. “By performing isometric stimuli at changing angles and decreasing or increasing the angle in small 10 to 15 degrees increments, more angular positions are trained,” says Froböse.

Strengthen muscles and increase muscle endurance in everyday life? – That is the goal of isometric training. There are a variety of exercises that can be easily performed at any time and integrated into everyday life. “For many, isometric tension training is the ideal form of providing targeted muscle stimulation quite incidentally. Especially in everyday situations, such as in meetings, on the bus, train or while driving, targeted isometric contractions can set muscle stimuli in the blink of an eye. At the same time, isometric training is location-independent, it does not require any equipment and not much space!” reports Ingo Froböse. A simple everyday isometric exercise for the chest and arms is to press the palms of the hands together in front of the chest. Another exercise is to hang with one arm on a bar or door frame – this keeps the tension in the shoulder joint. People who have office jobs often sit for long periods and move little. Muscles such as the trapezius muscle or the levator scapulae muscle (shoulder blade lifter) quickly reach their limits. It is therefore advisable to do these exercises, which are suitable for everyday use, from time to time. Through exercise, exercisers can change the length of the muscles, strengthen them and thus make them fit again for sitting for long periods afterwards.

Although isometric training can have its disadvantages, the advantages outweigh the disadvantages. As long as the intervals are observed and the general state of health is good, there are hardly any risks such as muscle hardening or reduced blood circulation. However, should these symptoms occur, it is strongly recommended that you consult a doctor.

Isometric training is particularly useful for people with high blood pressure because it uses simple movements such as handgrip exercises to activate the body.  Consequently, it can be said that isometric training is basically suitable for everyone, as it strengthens the body without equipment and weights and can thus be easily integrated into everyday life.