The smart way to build strength
Isometric exercises are a great way to build muscle and bone strength. One of the biggest benefits to be had from doing isometric exercises is that they provide you with the highest amount of muscle activation. Muscle activation refers to your muscle’s recruitment of motor units. The more motor units you can recruit, the better and stronger your muscles will be. Studies have shown that maximal isometric exercises allow you to utilize 95 percent of your muscles, as opposed to about 88–90 percent that other exercises utilize.
Benefits of isometrics
Fights age related muscle loss – Around age 40, your muscles begin to lose mobility and flexibility making physical activity harder. Isometrics allow you to build and maintain muscle strength and endurance as you age.
Superior muscle activation – Muscle activation refers to your muscle’s recruitment of motor units. Isometrics recruits up to 5% more of these motor units than any other type of exercise.
Builds strength without soreness – Because there is no concentric-eccentric motion, there is no muscle soreness or undue stress on your joints. As you age your muscles have a greater capacity for strength than your joints.
Little time required – Aerobic exercises and weightlifting all take a long time if you want to see actual results. With isometrics multiple muscles can be strengthened very quickly.
Uses multiple muscle groups – Isometrics incorporates more muscles per exercise than free weights or machines, allowing you to train more muscles in a much shorter period of time.
Improves mental health – Because of the intensity required, isometrics releases endorphins in your brain. This chemical reduces stress and produces feelings of happiness and elation.
90-second isometric workout
Many years ago, I stopped by the media company that was producing my fitness videos, and spur of the moment, asked if someone could grab a camera and film my 90-second isometric workout. Fortunately, the business upstairs had just vacated, so I grabbed a chair and made it happen. I posted this video on YouTube, and within a month it had over 300,000 views. Use this when you need a quick strength workout.