Build strength, muscle, and joint resilience with isometric holds that target weak points safely.
Most guys measure gains in the gym by the size of their biceps, the number of plates stacked on the bar, or the number of reps they can crank out. But there’s a better (and safer) way to build strength, muscle, and resilience that doesn’t require moving at all: isometric holds.
Whether it’s sinking into a wall sit, pausing halfway up on a pull-up, or holding the bottom of a push-up, loaded isometrics challenge your body to maintain tension at specific joint angles. The result is increased strength, hypertrophy, and joint health without the wear and tear of grinding out endless reps.
We tapped personal trainers and human performance experts to break down how to make isometric training work for you. From the science of why it’s so effective to the best moves to build into your program, here’s what you need to know.
What Are Isometric Holds?
An isometric hold occurs when you contract your muscles against resistance without changing the muscle’s length or moving the joint. Think of pushing against an immovable object (like a heavy sled you can’t budge), or holding your body in position under load (like a paused squat).
“Isometric holds are unique because they train strength without movement,” says Dr. Mark Kovacs, Ph.D., a human performance expert. “Your muscles are contracting against resistance while the joint angle stays fixed. Unlike concentric (lifting) or eccentric (lowering) reps, isometrics allow you to apply maximum force safely at specific ranges of motion. They can increase muscle recruitment, build stability, and target weak points in a lift.”
In other words, isometric holds challenge your muscles to stay under constant tension, which can translate more to strength, stability, and endurance than traditional lifts.
“When you do an isometric hold, the muscle stays tight without moving the joint,” says Denise Chakoian, a certified personal trainer and owner of Core Cycle and Fitness La Gree. “Instead of pushing a weight up or lowering it down, you keep it locked in place. This teaches the body to handle tension in one spot for longer periods of time.”
Why Isometric Holds Work
Pausing mid-rep may not look like much, but isometric holds provide a unique stimulus you don’t get from traditional lifting. They flood your muscles with mechanical tension while simultaneously sparing your joints from repetitive wear. That combination makes them an effective strategy for building strength and keeping your body durable in the long term.
“Loaded isometrics can increase strength in connective tissues, improve tendon resilience, and help with joint stability,” explains Matt Dustin, CPT, a certified personal trainer at BarBend. “Because the muscle is under tension without repetitive movement, there is less wear and tear compared to high-volume concentric and eccentric training.”
So if you’re worried about a nagging knee, shoulder, or elbow injury, incorporating isometric holds may be just what you need.
How to Incorporate Isometric Holds
One of the best things about isometric holds is that you don’t have to change your entire workout routine to reap the benefits. Experts recommend sprinkling isometrics into push/pull/legs splits as finishers, pauses, or dedicated holds.
“Think of isometrics as a seasoning in your program. It is not the entire meal,” says Kovacs. “A few holds per session can improve strength without crushing recovery.”
Kovacs recommends the following three-day split:
- Push day: Add a 20 to 30 second push-up hold at the bottom position.
- Pull day: Incorporate chin-up holds at the top for 10 to 20 seconds.
- Leg day: Use wall sits or isometric split-squat holds.
What Exercises Benefit Most From Incorporating Isometric Holds
While you can apply isometric holds to almost any exercise, they’re best used to address weak points in your lifts.
“Isometrics deliver the biggest payoff when used at sticking points or at the end ranges of motion,” Kovacs explains. “For example, pausing at the bottom of a squat, midway through a bench press, or holding a loaded deadlift just below the knees.”
Another benefit of isometric holds is improving your stability. Chakoian tells us, “[Isometrics] are also valuable in joint angles that need more stability, such as the lockout on a deadlift or the top of a pull-up.”
Essentially, isometric holds are like insurance policies for your lifts. They strengthen your weak spots, support stability at crucial angles, and help your body push through sticking points in your lifts with better control.
Who Should (and Shouldn’t) Do Isometric Holds
Isometric holds are low-impact and don’t rely on lifting heavy to make progress, which makes them accessible to a wide range of lifters, from competitive athletes to older adults who want to stay strong without beating up their joints.
“Athletes, lifters coming back from injuries, and anyone with stability issues can benefit from isometrics,” says Dustin. “They’re also great for older adults who want strength without adding too much stress on the joints.”
That joint-friendly benefit makes them particularly useful when training through aches, imbalances, or post-injury rebuilding phases. They let you keep muscles firing without placing excessive stress on sensitive areas.
The only real caveat is if you have any underlying medical conditions. “Caution is needed for people with uncontrolled high blood pressure, as isometrics can temporarily spike it,” Kovacs cautions. “That’s why proper breathing (instead of holding your breath) is essential when performing long holds.”
The Bottom Line
Isometric holds are one of the most underused yet effective tools for building more muscle. They build muscle through relentless tension, reinforce weak points in your lifts, and strengthen joints without the grind of repetitive movement.
Whether it’s a wall sit, a paused squat, or a heavy pull-up hold, pausing to embrace the tension might be the missing piece in your program. Sometimes, the smartest move in the gym is learning how to stay still.
