Top 10 Isometric Exercise Benefits

Top 10 Isometric Exercise Benefits

Isometric exercises are proven to help build muscle, strength, balance and range of motion. Other isometric exercise benefits include stress reduction, improved mental health, assistance with yoga exercises and injury avoidance. Here are some of the specific isometric exercise benefits.

1. Lowers Blood Pressure

Isometrics have been proven to reduce systolic blood pressure better than aerobic and resistance training in some studies.
— Mayo Clinic

2. Aids in Weight Loss

Isometric exercise benefits include reducing both body fat and weight. In a test group, some subjects lost as much as 22 pounds over a 4-week period.
— Journal of Applied Research

3. Saves You Time

Using isometric exercise for 6 minutes would be the equivalent muscle work of 30 to 35 minutes on a commercial weight lifting equipment.
— Journal of Applied Research

4. Reduce Overall Pain

Older adults experience significant reduction in pain subsequent to several different intensities and durations of isometric contractions.
— Official Journal of the American College of Sports Medicine

5. Reduce Back Pain

Isometrics reduces pain and increases vitality among women with low back pain, with effects lasting at least 9 months.
— Journal of Physical Activity and Health

6. Improve Range of Motion

Regular isometric exercises have been shown to significantly improve range of motion.
— Journal of Strength & Conditioning Research

7. Quit Bad Habits (Smoking)

Brief isometric exercise provides immediate relief in the desire to smoke.
— Human Psychopharmacology Journal

8. Get Stronger and Bigger Muscles

Isometric exercise is associated with an increase in muscle bulk, upper and lower body strength, increase in bone density, and a decrease in bone fractures.
— The Journal of Clinical Hypertension

9. Benefits Over Aerobic Exercise

Stretching and aerobic exercising alone have proven to be a less effective form of training than isometric strength training.
— Journal American Medical Association (JAMA)

10. Improve Stamina

Isometric strength training can have beneficial effects on performance during endurance events.
— European Journal of Applied Physiology

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