In my previous article, I discussed how isometric exercises, which involve holding muscles in a fixed position, can effectively lower blood pressure. Since then, I’ve started integrating them into my workouts. This leads me to ask: Do these exercises provide additional benefits?

The answer is yes—and some benefits were surprising. Isometric exercises, such as planks (as shown) and wall squats, can alleviate pain, prevent injuries, and significantly enhance fitness in an efficient manner. In fact, most individuals will likely gain from incorporating these into their workout regimes.

One of the most notable advantages of isometric exercises is their ability to build strength with minimal movement, making them less physically demanding compared to more dynamic workouts. They are indeed effective: a review revealed that isometric training over 42-100 days could boost muscle strength by as much as 92%.

These strength gains can be highly targeted. Athletes frequently employ isometric exercises to strengthen the challenging aspects of their movements, like the lowest point in a squat. This focused training may enhance overall performance, as researchers have discovered that isometric training could surpass jump-based training in terms of durability.

Moreover, these exercises are gentle on the body, making them easy to include at the beginning or end of a standard workout, providing extra benefits. They serve as excellent warm-ups and research has shown they can reduce muscle soreness post-exercise without hindering running performance. This contrasts with static stretching, which doesn’t alleviate muscle pain and can actually decrease performance.

Incorporating some isometric movements into your warm-up routine can also help in preventing injuries. Slow, controlled training that targets less active stages during workouts is commonly used to guard against hamstring injuries in soccer players; however, isometric exercise is found to be more effective, according to a study.

While the exact mechanism remains unclear, it appears that isometric exercises can activate the signaling pathways between nerves and muscles, enhancing muscle responsiveness during workouts. This could help in correcting muscle imbalances, which are often a source of injuries.

These advantages are not limited to athletes. A review published this year demonstrated that isometric training significantly reduces pain and strengthens muscles in individuals with osteoarthritis. Because they are low-impact, these exercises are perfect for beginners and those with limited mobility due to injuries.

Considering their myriad benefits, isometric exercises have become a consistent part of my training routine. Furthermore, because they require no equipment and minimal space, I can perform them almost anywhere at any time.

Grace Wade is a health reporter for New Scientist, based in the US.

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