Decades of peer-reviewed scientific studies supporting the benefits of isometric exercise training.
Scientific Studies on Isometric Exercise
The following peer-reviewed studies demonstrate the wide-ranging benefits of isometric strength training.
Building Strength
Scand J Rehabil Med. 11(1):33-6, 1979 Increase Of Muscle Strength From Isometric Quadriceps Exercises At Different Knee Angles. Lindh M.
Pflugers Arch. 405(4):384-8, December 1985 The Effects Of Two Forms Of Isometric Training On The Mechanical Properties Of The Triceps Surae In Man. Young K, McDonagh MJ, Davies CT.
Journal of Applied Physiology Vol. 64 no. 4, 1500-1505, April 1988 Myoelectrical And Mechanical Changes Linked To Length Specificity During Isometric Training. C. Thepaut-Mathieu, J. Van Hoecke, B. Maton
Eur J Appl Physiol Occup Physiol. 70(4):337-43, 1995 Effects Of Unilateral Isometric Strength Training On Joint Angle Specificity And Cross-Training. Weir JP, Housh TJ, Weir LL, Johnson GO.
Int J Physiother. 1(1): 10-16, 2014 Effect of isometric quadriceps strengthening exercise at multiple angles in knee joint among normal adults. JibiPaul, Pradeep Balakrishnan.
The Journal of Physiology. 391, pp. 1-11, 1987 Human muscle strength training: the effects of three different regimes and the nature of the resultant changes. D. A. Jones and O. M. Rutherford
The Journal of Applied Research. Volume 7, No.1, 2007 Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program. Jerrold Petrofsky, Jennifer Batt, Ryan Jones, Vincent Kambe, Natalia Ushak, James P. Tucker, Luke Gentry, Tamara Billings, Shashi Gunda
Europ. J. Appl. Physiol. 40: 45, 1978 Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function. Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al. DOI:10.1007/BF00420988
The Journal of Clinical Hypertension, 2010 Current Evidence on the Hemodynamic and Blood Pressure Effects of Isometric Exercise in Normotensive and Hypertensive Persons. Steven G. Chrysant, MD, PhD
Medicine & Science in Sports & Exercise, 2004 Transferability of Strength Gains from Limited to Full Range of Motion. Yaron Barak, Moshe Ayalon, Zeevi Dvir
5x More Effective Than Commercial Exercise Gym
The Journal of Applied Research Vol. 6, No. 4, 2006 Muscle Use During Isometric Cocontraction of Agonist-Antagonist Muscle Pairs in the Upper and Lower Body Compared to Abdominal Crunches and a Commercial Multi Gym Exerciser. Jerrold Petrofsky, Jennifer Batt, Hye Jin Suh, Ryan Jones, Natalia Ushak, James P.Tucker, Luke Gentry, Vincent Kambe, Tamara Billings
Accelerate Fat Burning & Weight Loss
Annals of Biological Research, 2 (1):83-87, 2011 The Effects Of Isometric Exercising Method On Under-Skin Fat Rate In Nonathlete Boy Students Of Islamic Azad University. Mohammad Dehghanpor, Amineh Sahranavard and Alireza Lotfi
Annals of Biological Research, 2 (4):455-459, 2011 The Effect Of Three Different Exercising Methods On Under-Skin Fat Rate In Non-Athlete Males. Mohammad Dehghanpour, Mir Hamid Salehian, Ali Ojaghi, Amineh Sahranavard
The Journal of Applied Research. Volume 7, No.1, 2007 Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program. Jerrold Petrofsky et al.
Save Time
The Journal of Applied Research Vol. 6, No. 4, 2006 Muscle Use During Isometric Cocontraction of Agonist-Antagonist Muscle Pairs in the Upper and Lower Body Compared to Abdominal Crunches and a Commercial Multi Gym Exerciser. Jerrold Petrofsky et al.
Increased Energy
Journal of Applied Physiology Vol. 89 no. 3, 977-984, September 2000 Resistance Training Increases Total Energy Expenditure And Free-Living Physical Activity In Older Adults. Gary R. Hunter, Carla J. Wetzstein, David A. Fields, Amanda Brown, Marcas M. Bamman
Europ. J. Appl. Physiol. 40: 45, 1978 Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function. Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al.
Lowered Blood Pressure
Journal of the American Heart Association: Volume 89, Issue 3, 327–334, March 2014 Exercise Training for Blood Pressure: A Systematic Review and Meta-analysis. Veronique A. Cornelissen, PhD; Neil A. Smart, PhD
Eur J Appl Physiol 116: 1289–1296, 2016 Isometric Exercise Training Lowers Resting Blood Pressure And Improves Local Brachial Artery Flow-Mediated Dilation Equally In Men And Women. Mark B. Badrov, Shane R. Freeman, Mary Ann Zokvic, Philip J. Millar, Cheri L. McGowan
Mayo Clin Proc. 89(3): 327-334, March 2014 Isometric Exercise Training for Blood Pressure Management: A Systematic Review and Meta-Analysis. Debra J. Carlson, BHlthSc; Gudrun Dieberg, PhD; Nicole C. Hess, BPsych(Hons); Philip J. Millar, PhD; and Neil A. Smart, PhD
The Journal Of Clinical Hypertension: Vol. 12, September 2010 Current Evidence on the Hemodynamic and Blood Pressure Effects of Isometric Exercise in Normotensive and Hypertensive Persons. Steven G. Chrysant, MD, PhD
Open Access Journal of Sports Medicine: 4 33–40, 2013 Double-Leg Isometric Exercise Training In Older Men. Anthony W Baross, Jonathan D Wiles, Ian L Swaine
Journal of the American Geriatrics Society: December 1971 Brief Maximal Isometric Exercise In Hypertension. Broino Kiveloff M.D., Olive Huber Ph.D
Increase Bone Density
Prev Med. 33(5): 503-13, November 2001 Potential Health-Related Benefits of Resistance Training. Richard A. Winett, Ph.D., and Ralph N. Carpinelli, Ed.D.
Australian Journal of Basic and Applied Sciences, 5(12): 981-985, 2011 The Effect of Isometric Training on Prevention of Bone Density Reduction in Injured Limbs During a Period of Immobilization. Mohammad Reza Yousefi, Nassour Ahmadi, Mohammad Reza Abbaszadeh, Kaveh Kheybari, Ahmad Valizadeh and Mohammad Nasiri
Osteoporosis International: Volume 17, Issue 8: 1225-1240, August 2006 High-Intensity Resistance Training And Postmenopausal Bone Loss: A Meta-Analysis. M. Martyn-St James, S. Carroll
Lower Cholesterol
The Journal of Applied Research. Volume 7, No. 1, 2007 Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program. Jerrold Petrofsky et al.
Boost Endurance
Europ. J. Appl. Physiol. 40: 45, 1978 Effect Of Isometric Strength Training On Mechanical, Electrical, And Metabolic Aspects Of Muscle Function. Komi, P.V., Viitasalo, J.T., Rauramaa, R. et al.
Reduced Pain
Journal of Physical Activity and Health, 2014 Effects of Stabilization Exercises on Health-Related Quality of Life in Women With Chronic Low Back Pain. Maria Moussouli, Symeon P. Vlachopoulos, Nikolaos D. Kofotolis, Yannis Theodorakis, Paraskevi Malliou, and Eleftherios Kellis
BMC Cancer, 14:67, 2014 Feasibility of Isometric Spinal Muscle Training In Patients With Bone Metastases Under Radiation Therapy - First Results Of A Randomized Pilot Trial. Harald Rief, Georg Omlor, Michael Akbar, Thomas Welzel, Thomas Bruckner, Stefan Rieken, Matthias F Haefner, Ingmar Schlampp, Alexandros Gioules, Daniel Habermehl, Friedbert von Nettelbladt and Juergen Debus
Pain, 64 415-423, 1996 Modulation Of Pressure Pain Thresholds During And Following Isometric Contraction In Patients With Fibromyalgia And In Healthy Controls. Eva Kosek, Jan Ekholm and Per Hansson
Pain 118, 2005 Isometric Exercise Has Opposite Effects On Central Pain Mechanisms In Fibromyalgia Patients Compared To Normal Controls. Roland Staud, Michael E. Robinson, Donald D. Price
Official Journal of the American College of Sports Medicine, 2013 Pain Relief after Isometric Exercise Is Not Task-Dependent in Older Men and Women. Kathy J. Lemley, Breanna Drewek, Sandra K. Hunter, And Marie K. Hoeger Bement
Isokinetics and Exercise Science 19 207–214, 2011 The Effect Of Early Isometric Exercises On Clinical And Neurophysiological Parameters In Patients With Sciatica: An Interventional Randomized Single-Blinded Study. Juliusz Huber, Przemyslawlisinski, Wodzimierz Samborski and Marcin Wytrazek
American Journal of Lifestyle Medicine: Vol 4, No 5, May 2010 Mental Health Benefits of Strength Training in Adults. Patrick J. O'Connor, PhD, Matthew P. Herring, MS, and Amanda Caravalho
Bad Habit Relief (Such As Smoking)
Society for the Study of Addiction, 2009 Effect Of Isometric Exercise And Body Scanning On Cigarette Cravings And Withdrawal Symptoms. Michael Ussher, Mark Cropley, Sally Playle, Roshane Mohidin and Robert West
Hum Psychopharmacol Clin Exp; 21: 39–46, 2006 Acute Effect of Isometric Exercise on Desire to Smoke and Tobacco Withdrawal Symptoms. Ussher M, West R, Doshi R, Sampuran AK.
Mental Health (Better Sleep, Reduced Anxiety, Depression and Fatigue)
American Journal of Lifestyle Medicine: Vol 4, No 5 Mental Health Benefits of Strength Training in Adults. Patrick J. O'Connor, PhD, Matthew P. Herring, MS, and Amanda Caravalho
Improve Range of Motion
International Journal of Physical Medicine & Rehabilitation 1:5, 2013 Physical Therapy and Rehabilitation after Rotator Cuff Repair: A Review of Current Concepts. Austin Vo, Hanbing Zhou, Guillaume Dumont, Simon Fogerty, Claudio Rosso and Xinning Li
Journal of Applied Philosophy, 1988 Myoelectrical and Mechanical Changes Linked to Length Specificity During Isometric Training. Thepaut-Mathieu C, Van Hoecke J, Maton B.
Journal of Strength & Conditioning Research, February 2002 Effects of Resistance Training on the Sit-and-Reach Test in Elderly Women. Barbosa, Aline Rodrigues; Santarem, Jose Maria; Filho, Wilson Jacob; De Fatima Nunes Marucci, Maria
Science of Flexibility, p.162-164, 1996 Michael J. Alter. ISBN 10: 0736048987
Journal of Strength and Conditioning Research, 17(2), 374–378, 2003 Adding Weights to Stretching Exercise Increases Passive Range of Motion for Healthy Elderly. Ann Marie Swank, Daniel C. Funk, Michael P. Durham, And Sherri Roberts
Improve Stamina
Journal of the American Geriatrics Society: July 1983 Isometrics Can Counteract the Effects of Disuse. Broino Kiveloff M.D. Associate Chief Department of Rehabilitation Medicine The New York Infirmary
Prevention magazine, February 1983 A 60-Second Shortcut to Vitality.
Eur J Appl Physiol 112:4151–4161, 2012 Isometric Strength Training Lowers the O2 Cost of Cycling During Moderate-Intensity Exercise. Zoladz JA, Szkutnik Z, Majerczak J, Grandys M, Duda K, Grassi B.
Rehabilitation
Current Orthopaedic Practice: Vol. 24 - Issue 1: p 79–83, January/February 2013 Shoulder Rehabilitation in Glenohumeral Instability. Lervick, Gregory N.
Medicine & Science in Sports & Exercise, 2004 Transferability of Strength Gains from Limited to Full Range of Motion. Yaron Barak, Moshe Ayalon, Zeevi Dvir
Injury Prevention
Journal of Electromyography and Kinesiology: 24(1), 2013 The Effects of Isometric and Isotonic Training On Hamstring Stiffness and Anterior Cruciate Ligament Loading Mechanisms. J. Troy Blackburn, Marc F. Norcross
Australian Journal of Basic and Applied Sciences, 5(12): 981-985, 2011 The Effect of Isometric Training on Prevention of Bone Density Reduction in Injured Limbs During a Period of Immobilization. Mohammad Reza Yousefi, Nasoor Ahmad, Mohammad Reza Abbaszadeh, Sina Rokhsati
Youth Athlete Improvement
Journal of Sports Sciences 31(1), September 2012 Explosive Force Production During Isometric Squats Correlates with Athletic Performance in Rugby Union Players. Tillin NA, Pain MT, Folland J.
The Journal of Sports Medicine and Physical Fitness 53(5):573-81, October 2013 Relationships of Isometric Mid-Thigh Pull Variables To Weightlifting Performance. Beckham G, Mizuguchi S, Carter C, Sato K, Ramsey M, Lamont H, Hornsby G, Haff G, Stone M.