Isometrics Might Just Be The Change In The Gym You’re Looking For

Nothing screams gym motivation like new exercises.

Three years of the same workouts doesn’t get boring per se, but I’m not one to back down from more motivation.

I’m just like you. I see change and I welcome it. 

So if you’re tired of hearing the words, “push-ups” and “pull-ups” and would even like to design some exercises of your own, this is the article for you.




If you’ve ever done a plank, then you’ve done an isometric exercise.

During these exercises, you don’t move at all (if done correctly). The muscle doesn’t change length (stretch or contract) and the joint stays put. 

The neat aspect about these exercises is that there’s an isometric version of every exercise you’ve ever done. 

Take your personal favorite and most classic example: pull-ups.

These are one of the most difficult exercises out there not only because it involves your entire body weight but because they’re performed incorrectly.

However, the isometric version of holding the position (mid pull-up) requires a one-time pull and a hold depending on your expertise. 

Now, improving with an exercise gets so much easier!




If you’re looking to maintain your strength or even build some, isometrics are great.

However, because it only involves one position, you’ll technically only be strengthening the muscles required for that position. 

Which isn’t a bad thing, don’t get wrong. It’s just, I just have to mention it. 

Take the plank for example. It’s a super-charger for your core but did you also know that it’s also engaging your biceps, shoulders and neck muscles?

Isometrics are great exercises, the key is finding the best ones.

The pull-up example is another great one because pull-ups already target most of your back and arms, thus making the isometric version also effective. 

NOTE These are very effective for beginner athletes. Along with assisted exercises, make sure to include isometrics for quicker growth.




Now on to my favorite part of this exercise. The part where we make it our own. 

Like I said earlier, I’m fine with repeating the classic exercises but diversifying your training is crucial for avoiding plateaus. 

That being said, designing your own is very simple. Just follow these steps:

  1. Pick an exercise you’re struggling with. For me personally, that’s always been pull-ups…they’re my nemesis.
  2. Track down the problem. Are you struggling on the way up? On the way down? One arm is stronger than the other etc.
  3. Hold the position. How long you hold depends on your expertise but make sure to leave some energy in the tank for at least 3 repetitions.

That’s it! It’s simple, easy and effective for anyone struggling with certain exercises.

How’s that for gym motivation?



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