Isometric exercises and tips for beginners

Isometric exercises are a simple, low-impact way to build muscular strength, improve mobility, and support joint health — especially for beginners. These static moves involve holding a position for a set period of time, engaging muscles without dynamic movement. They’re ideal for those easing into fitness or returning after a break.

In this guide, we’ll explain what isometric exercises are, their health benefits, how to get started, and the best beginner-friendly moves to try. From building muscle endurance to improving stability and posture, these workouts are a great entry point into resistance training.

What are isometric exercises?

Isometric exercises focus on tightening or contracting a specific muscle or group of muscles — engaging the muscles without changing their length. These static position movements rely on your body weight to hold a posture or stance over a period of time, rather than moving through a full range of motion.

Because your muscles are under tension while staying in one place, isometric contractions help strengthen the muscle tissue and stabilise joints. You’ll typically feel a slow burn as your body works to maintain that position. Whether it’s a plank, a wall sit, or a hold at the bottom of a squat, these are all examples of isometric movements. Most isometric holds last anywhere from 10 to 60 seconds, depending on your fitness level and the exercise.

Benefits of isometric exercises

Incorporating isometric training into your fitness routine offers a range of benefits:

• A gentle starting point for beginners — ideal if you’re new to working out or want a low-impact exercise option

• Supports muscle strength and muscle endurance using just your body weight or light resistance

• Helps improve stability, posture, and core strength over time

• Great for improving joint health and balance

• Can support rehabilitation and ease joint stress for people managing arthritis or recovering from injury

• May help reduce or manage high blood pressure when performed under proper guidance — for example, holding a contraction at 30–50% effort for up to two minutes may support blood pressure management

Always speak to a physical therapist or healthcare provider before starting a new workout routine, especially if you have a medical condition or are managing blood pressure or joint issues.

The best isometric exercises

Below are eight beginner-friendly isometric exercises that you can do at home or at the gym. Each one is designed to target different muscle groups and build full-body strength safely and effectively.

1. High plank and side plank

These are classic core-stability exercises that help build muscular endurance and engage the upper body.

High Plank:

1. Start in a press-up position with hands under shoulders and feet shoulder-width apart.

2. Engage your core and keep your body in a straight line from head to heels.

3. Hold this position for 20–30 seconds.

Side Plank:

1. Lie on one side, elbow under your shoulder, and legs stacked.

2. Lift your hips to form a straight line from head to feet.

3. Hold for 20–30 seconds, then switch sides.

2. Squats

Squat variations strengthen your legs, hips and core.

Low Squat Hold:

1. Stand with feet shoulder-width apart.

2. Lower into a squat and hold at the 90-degree angle.

3. Maintain the position for 20–30 seconds.

Split Squat Hold:

1. Step one foot forward and bend both knees.

2. Hold when both knees are at 90 degrees.

Goblet Squat Hold:

1. Hold a kettlebell or dumbbell to your chest.

2. Lower into a squat and pause at the bottom.

How to do squats

How to do a goblet squat

3. Wall sits

A powerful lower-body hold that challenges the quads and glutes.

1. Stand with your back flat against a wall.

2. Slide down into a sitting position with your knees at a 90-degree angle.

3. Hold for 30–60 seconds.

How to do a wall sit

4. Glute bridges

These strengthen the gluteal muscles, core and hamstrings.

1. Lie on your back with knees bent and feet hip-width apart.

2. Squeeze your glutes and lift hips.

3. Hold at the top for 10–20 seconds.

5. Isometric bicep curls

Target the biceps muscle and increase muscular strength.

1. Hold dumbbells at a 90-degree angle at your elbows.

2. Keep elbows close to your sides and engage your biceps.

3. Hold for 20–30 seconds.

How to do a bicep curls

6. Pull-up hold

Strengthens the upper body and improves grip.

1. Grab the bar with palms facing forward.

2. Pull yourself up until your chin is above the bar.

3. Hold for 5–10 seconds

How to do pull-ups

7. Static lunge hold

Builds balance, leg muscles and core control.

1. Step into a lunge, lowering both knees.

2. Hold the bottom position for 20–30 seconds.

3. Switch sides and repeat.

8. Calf raises

Works the calf muscles and improves ankle stability.

1. Stand with feet flat, hip-width apart.

2. Lift onto your toes and hold.

3. Lower slowly.

Great calf exercises

Tips for getting started with isometric workouts

Are isometrics good for seniors?

Yes — they’re a great low-impact exercise option that can help improve strength and balance. Speak to a physical therapist before starting.

Don’t forget to breathe

Breathe slowly and steadily — don’t hold your breath during contractions.

Mix up your routine

Combine isometric strength moves with dynamic resistance training or aerobic exercise for a balanced fitness routine.

Listen to your body

If a static position causes discomfort or joint pain, ease off or consult a healthcare provider. Work within your current fitness level.

FAQs about isometric exercises

Get the most out of your isometric workout

Isometric exercises are a smart, low-impact way to build strength, improve posture, and stabilise joints. They’re simple to add to any exercise routine, whether you’re at the gym or working out at home.

Want help building a plan that works for you? Find your local Gym or chat with a personal trainer to create a routine that matches your goals.