Isometric exercises are a safe and less intense way to build strength and stability. And they may be the ideal choice for those with joint pain.
If you have joint pain, you may think strength training is off the table. But isometric exercise could be the answer. These low-impact exercises don’t require you to move through your full range of motion, making them easier on your joints.
But isometrics are not only for people dealing with joint pain. Nearly everyone can benefit from them.
What are isometric exercises?
Isometric exercises are a safe, low-impact way to boost strength. Rather than moving through your full range of motion, isometrics involve holding your muscles in place. Planks and wall sits are some examples.
These exercises need no equipment, so you can do them just about anywhere. And they can be adjusted to your fitness level by changing the amount of time you hold each move.
Whether you’re new to strength training or looking to mix up your routine, isometrics are a great choice. They build endurance in your muscles. Isometric exercises can also:
Another benefit? You don’t have to do the exercises all at once. If you don’t have time or you’re not in the mood for a full workout, let isometrics be your exercise “snack”. You can finish an exercise in less than a minute! Squeeze these micro workouts in throughout the day until you’ve completed all your sets.
Are isometric exercises effective?
Isometric exercises are better at maintaining strength than building it. But they do still build muscle endurance. And with all the other benefits they provide, it’s worth adding them to your routine. They are an effective form of exercise that nearly anyone can try.
One of the standout features of isometrics is that they can help lower blood pressure. While other workouts can also support healthy blood pressure, isometrics offer a simple, low-intensity option. No heavy weights or complex routines—just squeeze your muscles. However, isometrics should not be the only thing you do for your strength training routine. You also need to include movements that involve resistance throughout your range of motion for the best results.
If you are dealing with joint pain, isometrics may just be the breakthrough you need to start a workout routine. These exercises help strengthen the muscles around your joints without putting more stress on them. They may even help with pain. Studies have found that isometric exercise can help reduce pain from knee osteoarthritis. As you strengthen your joints, you may be able to add dynamic strength training exercises to your routine. Dynamic exercises, in contrast, do use movement through a range of motion—think push-ups, squats, and lunges.
If you have joint pain, high blood pressure, or any other health conditions, talk with your doctor before starting any exercise program.
Getting started with isometric exercises
Like other forms of strength training, isometric exercises can target every muscle group. For example, isometric biceps curls target your upper body. Wall sits and quad sets (squeezing your thigh muscle) target your lower body. And the ever-popular plank targets your core.
Choose your exercises based on your fitness goals. If you’re unsure where to start, try planks and wall sits. These are two of the best isometric exercises, and research shows that they are particularly good at lowering blood pressure . Here’s how to do them:
Planks: These target your core.
Wall sits: These target your quadriceps and hamstrings.
To get the most out of your fitness routine, be consistent and use good form. Increase the challenge as you get stronger by holding the position longer. For wall sits, you can also go into a deeper squat position until you get to 90 degrees.
Isometrics make a great foundation for strength training. But to see the most gains in strength, work up to dynamic strength training exercises when and if you are able. Balancing both isometric and dynamic exercises is key to boosting your strength, stability, and overall health.
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.
References
Carlson, D. J., Dieberg, G., Hess, N. C., Millar, P. J., & Smart, N. A. (2014). Isometric exercise training for blood pressure management: A systematic review and meta-analysis. Mayo Clinic Proceedings, 89(3), 327–334. https://doi.org/10.1016/j.mayocp.2013.10.030
Cleveland Clinic. (2025, February 19). 9 reasons you should do wall sits — and how to get started. https://health.clevelandclinic.org/wall-sits
Cleveland Clinic. (2023, September 15). 5 isometric exercises you should be doing and why. https://health.clevelandclinic.org/what-is-isometric-exercise
Hahm, M. (2024, January 22). Isometric exercise: Using body weight to lower blood pressure. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/isometric-exercise-and-blood-pressure
Harvard Medical School. (2024, September 27). Exercise & fitness. Harvard Health Publishing. https://www.health.harvard.edu/topics/exercise-and-fitness
Kangeswari, P., Murali, K., & Arulappan, J. (2021). Effectiveness of isometric exercise and counseling on level of pain among patients with knee osteoarthritis. SAGE Open Nursing, 7, 2377960821993515. https://doi.org/10.1177/2377960821993515
Mayo Clinic. (2023, November 18). Are isometric exercises a good way to build strength? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186
Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian Journal of Medicine & Science in Sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
This article was written by Keleigh Somes, edited by Stephanie Ruiz, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, LAT, ATC, CSCS, CSPS, on October 26, 2025.