The Power of Not Moving – An Insight into Isometrics
- Coach Dave
- Aug 27
- 2 min read
When people think about training, they usually picture movement—lifting, sprinting, swimming, or jumping. Yet some of the most effective training methods involve not moving at all. Isometric training, often overlooked, is a powerful way to build strength, stability, and resilience.
What Are Isometrics?
Isometric exercises involve contracting a muscle without changing the joint angle. Instead of lifting or lowering, you hold a position or press against an immovable object. Examples include planks, wall sits, or pausing midway through a squat. Though nothing appears to move, the muscles are working hard.
How Do They Work?
Isometrics generate very high levels of tension within the muscle. Because the joint remains fixed, this tension can be safely applied, making it valuable for both building strength and protecting joints. Neural benefits are also significant: the brain learns to recruit more muscle fibers more efficiently. For athletes, this means more explosive power as well as translating to better posture, stability, and confidence in movement.
Benefits of Isometrics
Target Weak Ranges – You can strengthen at precise joint angles where performance usually fails.
Joint Safety – Less wear on joints while still developing muscle strength and tendon resilience.
Time Efficiency – A few holds can provide a strong training effect without long sessions.
Endurance or Power – Longer holds build muscular endurance; shorter, heavier holds build force and explosiveness.
Accessibility – Many exercises require no equipment, making them easy to use anywhere.
Progressing Isometrics in a Training Program
Progression is key to making isometrics effective over time:
Foundation Phase – Start with bodyweight holds such as planks, wall sits, or glute bridge holds for 20–60 seconds. These build endurance and stability.
Strength Phase – Introduce moderate loads and hold for 10–20 seconds. Work at different joint angles to strengthen the entire range of motion.
Performance Phase – Use shorter maximal effort holds (3–6 seconds) under heavy loads or against immovable resistance. These stimulate the nervous system, improve tendon stiffness, and carry over to explosive sports performance.
This shift from long-duration, lower-load holds to shorter, heavier efforts mirrors the structure of an effective training program: building capacity first, then translating it into peak strength and power.
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Why We Use Them
At MHPC, isometrics are more than an add-on. They are a strategic tool to improve strength, protect joints, and unlock performance at every level. For athletes over 30, they offer a safe, effective way to keep progressing without excessive wear and tear.Not moving doesn’t mean not improving. In fact, when used correctly, isometric training can be one of the most powerful ways to get stronger, move better, and perform at your best.
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