The Benefits Of Isometric Training - Ben Griffin

The Benefits of Isometrics

What are isometrics? Isometrics are pauses or exercises that require you to hold in a set position. For example, pausing at the bottom of a squat or bench press, or a wall sit. Below are some of the benefits of isometrics:

1. Joint-Friendly Strength Building

Isometrics allow you to generate high muscle tension without repetitive joint movement. This makes them ideal for people with joint irritation or those rebuilding strength after injury.

2. Better Stability and Control

Holding positions like planks, wall sits, or paused lifts trains your stabiliser muscles to work continuously. This improves body control, posture, and force production during dynamic exercises.

3. Targeted Strength at Sticking Points

Isometrics let you train specific angles—especially the weak points of a lift. Strengthening these positions can help break through plateaus in movements like squats, deadlifts, and bench press.

4. Stronger Mind–Muscle Connection

With no momentum to rely on, you’re forced to actively contract the target muscle. This sharpens technique and improves muscle recruitment during regular training.

5. Excellent for Tendon Health

Isometrics are one of the most effective ways to improve tendon resilience. They can reduce tendon pain, increase load tolerance, and support tendon remodelling—all with minimal irritation. This makes them a staple in both rehab and performance programs.

Bottom Line

Isometrics are an easy, low-impact way to build strength, improve stability, and support healthy tendons. Adding a few well-placed pauses/holds to your routine can make your entire strength program more effective and balanced. A few of my favourite isometrics are; wall sits, hamstring bridges and isometric calf raises.