stop what you're doing.

QUIT MOVING! (AT LEAST FOR A MOMENT) TO EXPERIENCE THE UPSIDE OF ISOMETRICS.

- Michael Berg

Working out is all about motion — we run, we jump, we push, we pull, we lift. But dynamic training is not the only way to get results, and sometimes coming to a dead stop is exactly what you need to move ahead.

Freeze frame

If you’ve ever held a plank or struck a pose in yoga class, you’ve done an isometric exercise — a move in which you’re holding a fixed position against resistance. But most people don’t consider isometrics to be as effective as traditional isotonic (dynamic) training, in which you’re contracting or extending a muscle against resistance — but they could not be more wrong.

Science is on board with isometrics as a training modality, and proven benefits include increased muscular strength, better athletic performance, enhanced neuromuscular efficiency, and improved tendon and joint stability. What’s more, isometrics rarely trigger delayed onset muscle soreness like traditional isotonic movements, meaning you can recover faster and get to the gym more often.

Pause with a cause

There are four main styles of isometric training to choose from, which are listed below in increasing order of difficulty:

Sensory isometrics involve holding a contraction using light resistance to improve neural connections without fatigue, helping improve speed and prevent strength imbalances.