Isometric Strength Training

As briefly mentioned, Isometric exercises can be defined as muscle action that does not produce any joint movement. This differs from our traditional idea of weight lifting exercises, also known as Isotonic exercises, where muscle action does produce joint movement. Instead of trying to move a weight through a range of motion like in isotonic exercises, during a pure isometric exercise an individual will either be trying to hold a weight or push against a weight with their body and joints in a fixed position.

There are 2 different types of pure isometric exercises:

1. HIMA – Holding Isometric Muscle Action 

2. PIMA – Pushing Isometric Muscle Action

How many and how often should I perform isometrics

For strengthening purposes the following prescription of pushing and holding isometrics is recommended:

• Frequency – Dependent on total training load and volume, minimum dosage for an individual with a high training load would be to perform isometric exercises 1-2x per week. Someone with a lower sport specific training load can perform these exercises 3-5x per week.

• Intensity – 80-100%

• Time – Sets = 2-5; Reps = 3-5; Contraction duration = 1-5s; Total Contraction duration across the session = 30-90 seconds; 

This may look like:

• Exercise 1: 3 sets, 5 reps, 3s hold/rep = 60s total hold time

• Exercise 2: 2 sets, 3 reps, 5s push/rep = 30s total push time

If you’d like to find out more about how to incorporate isometric exercises into your training program be sure to talk to one of our physio coaches who can help tailor a program that suits you, whether that be in our prevention classes, at home, or your individual gym.

References

Schaefer, L. V., & Bittmann, F. N. (2017). Are there two forms of isometric muscle action? Results of the experimental study support a distinction between a holding and a pushing isometric muscle function. BMC Sports Science, Medicine and Rehabilitation, 9(1). https://doi.org/10.1186/s13102-017-0075-z

Lum, D., & Barbosa, T. M. (2019). Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. International Journal of Sports Medicine, 40(06), 363–375. https://doi.org/10.1055/a-0863-4539