Kathleen Trotter, MSc, fitness expert, personal trainer and author
When it comes to health, consistency is key. You need to find a workout that is convenient and enjoyable so that you are more likely to do it.
Isometrics might be part of the solution. Isometrics don’t require a huge time investment, equipment, or a gym and they are relatively simple. Not easy, but simple.
Movement must be “non-negotiable,” but how you move is up to you.
What are isometrics?
Think of isometrics as “static contractions” — you tighten a specific muscle or group of muscles without noticeably changing the length of the muscle or the angle of the joint. Think plank, wall squat, and holding a pull-up with your chest close to the bar.
The three different types of muscle contractions are concentric, eccentric, and isometric. Most of us are familiar with concentric and eccentric training. With concentric contractions you shorten the muscle — think curling your arm in a biceps curl. With eccentric contractions you lengthen the muscle — think lengthening your arm in a biceps curl. With isometrics you hold still — think holding the curl halfway through the motion.
With isometrics you can gain strength while being still. They are harder than they sound and surprisingly fun. You can work your entire body, no equipment needed.
A simple plan
Use the following workout when you are traveling or don’t have time for a lengthy session. It will strengthen your entire body in 15-20 minutes. All you need is your own body weight and the power of isometrics.
No-equipment isometric workout
1. Warm up
Start by warming up with 5 minutes of cardio. Dance around your living room, try some jumping jacks, walk or run your stairs, or find an old-school aerobics video.
Next, cycle through this 5-minute workout. All exercises are done for 1 minute. Try one minute each of wall squat, front plank, side plank each side, and Superman hold. This cycle takes 5 minutes.
If you only have 15 minutes, do the warm-up plus this circuit twice. If you have 20 minutes, try the cycle 3 times. One minute is a long time to hold a move, so feel free to break that minute down into chunks. Start with 3 chunks of 20 seconds or 4 chunks of 15 seconds.
2. Wall squat
Place your back against the wall. Walk your feet forward so when you slide down the wall your body creates a 90-degree angle. Hold and breathe. Engage your core and bum.
Front plank: Balance on your forearms and toes (or knees). Your body should make a straight line from your shoulders through your hips to your feet. Don’t let your bum pike up into the air or your lower back arch. Connect into your core and armpits to stabilize you. Breathe.
3. Side plank
Start lying on your side. Lift your hips up and balance on one forearm and the edge of one foot (or knee). Your shoulders, hips, and feet should all be in one line. Connect into your core and your armpits to stabilize you. Breathe.
4. Superman/Superwoman hold
Lie on your stomach. Straighten your arms in front of you, like Superman flying. Lift your arms and legs off the ground and engage your bum, core, and upper back. Think of your shoulder blades lifting your arms. Breathe.
Final thoughts
Use isometrics in a way that fits your training age and specific goals. There is no one-size-fits-all workout program. If you have a training age of 30 (as in you have been lifting for 30 years) a few isometric squats will not be enough, BUT that doesn’t mean you can’t add some holds to spice up your routine.
For some people, isometrics might make up a large component of their training. Others might just use a few moves to add variety.
Always create your unique recipe for success based on YOUR body and life realities. Then progress appropriately. No injuries allowed.
Kathleen Trotter, MSc, is a fitness expert, media personality, personal trainer, writer, and author of Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit and Your Fittest Future Self. Making Choices Today for a Happier, Healthier, Fitter Future You.
