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The Perks and Pitfalls of Isometrics

How to Add Isometric Exercises to Your Strength Workouts


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  • Old post, but relevant for today
  • Nice, thank you for the insight into more ways to move or not move your body for health! :)
    It is utter nonsense to say that isometrics only strengthen muscles at the position they are exercised, and within a few degrees of that.
    When a muscle is contracted the WHOLE muscle contracts and not just a part of it. Muscles are not divided in to sections!!
    Loved the tips. I'm going to look into setting up some kind of routine where I can do these at work to round out my regular fitness routine.
  • I prefer not using weights during exercise. I love doing planks and isometric type exercises. This is an article well worth saving! I can do most of the exercises and already do some of them!

    Thanks so much SP.

  • Don't forget balance: if you push in one direction pull in the opposite direction also. This principle applies to all strength exercises, including these. Your muscles hold your bones in place, and if you make those that pull in one direction stronger but not the ones that pull in the opposite direction, the stronger muscles will pull your bones into an unnatural position and it will result in chronic pain. (I learned this the hard way, and it was easy to fix after an orthopedic doctor explained to me what I just explained above).

    Basic self defense movements can be done about anywhere without any equipment and provide a good range of motion. If you do them right, they work the entire body, they are very intense and concentrate a lot of exercise in a very short time, and they give you more for your time, because you get the ability to defend yourself along with excellent exercise.
  • For some reason this article was spread across the info on the left and right side. The info on the right side still showed but it was over top of the article. It made it very difficult to read.
    I pressed my palms together as hard as I could for 1 minute only and I couldn't believe how many muscles I could feel engaged in my neck, back, shoulders, biceps and probably more. Amazing!
  • Thanks for sharing.
  • Thanks - I particularly like the core exercise where you lift your legs off the floor and press down on your knees - gonna give that one a try.

  • These are some great tips - thanks!
  • I love this! Thank you for giving me some ST tips that I can do from my own home. SP is awesome!
  • I know nonisometric excercises are in a sense better for you to do, but I just canĀ“t get myself motivated. But I can do these suggested isometric ones. Thannks for the additions.
  • These are very gentle on joints, tendons, ligaments, and other moving parts.
  • I like the way you always have that "sure you can" way of saying things in your articles. I really needed something to keep me motivated to do strength training. I know its good for me but sometimes I flake out because of boredom.

    Now, I have no excuse. This change with the Isometric excercise infused into my regular strength routine will surely take it up a notch. I even did the core strenthening at my desk. Thanks for you the article and your suggestions, spot on!

    Dee Dee
    2 Peter 3:9

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