When it comes to building strength, improving endurance and optimising performance, the types of exercises you choose can make a difference. Of the types of movement patterns and classifications, isometric and dynamic movements are terms you may have heard of before.
To understand the difference between them, we spoke with Juniper personal trainer and health coach, Jackson Anderson.
The difference between isometric and dynamic movement
The primary difference between isometric and dynamic exercises is movement.
Isometric exercises focus on static holds, while dynamic exercises involve movement through a joint’s range of motion.
Isometric exercises are typically more focused on stabilising muscles and increasing endurance in a specific position, while dynamic exercises target strength, power and functional mobility across a variety of motions.
Understanding isometric exercises
Isometric exercises are often overlooked and underused in training programs. These movements involve muscle contractions without any visible movement in the joint angle. Unlike dynamic exercises where your body moves through a range of motion, isometric exercises require you to hold a specific position, maintaining muscle tension throughout.
From my experience as a trainer, I’ve noticed that clients who struggle with proper form often benefit from starting with isometric holds. These exercises allow us to fine-tune their alignment and activate the correct muscle groups before progressing to more complex movements.
For new lifters, this can help with establishing a ‘mind-muscle’ connection. As dynamic movements often require multiple muscle group activations, a big benefit of using isometric exercises is improving your core strength. This translates to greater stability for performing more complex dynamic exercises. A few examples of isometric exercises include planks, wall sits, static lunges, and glute bridge holds.
The benefits of isometric training
- Improved strength and muscle tone: Holding a position for an extended period forces your muscles to work against resistance, leading to muscle growth and increased muscle tone.
- Enhanced muscle endurance: These exercises help you build the ability to sustain muscle contractions over an extended period without fatigue. This translates to practical benefits in everyday life, whether you’re carrying groceries, climbing stairs or sitting for extended periods of time.
- Low-impact and joint-friendly: Unlike high-impact exercises like running or CrossFit, isometric movements place minimal stress on your joints. This makes them accessible to people of all fitness levels, including older adults, individuals with joint problems or those recovering from injuries.
Understanding dynamic exercises
Dynamic exercises are what most people traditionally associate with strength training. These involve movement through a full range of motion – this includes squats, lunges, push-ups and bicep curls. Your muscles contract and lengthen, engaging multiple muscle groups simultaneously.
As a trainer, I often use dynamic exercises to assess my clients’ overall movement patterns. For example, a bodyweight squat or lunge can reveal imbalances or weaknesses that we can address through targeted training.
The advantages of dynamic training
- Higher caloric burn: Dynamic exercises typically burn more calories due to continuous movement and engagement of larger muscle groups. They also provide superior cardiovascular benefits, increasing the heart rate which in turn can assist with improving overall fitness.
- Functional fitness: These exercises mimic real-life movements, improving your ability to perform daily activities with greater ease and reduced risk of injury. For those who also play a sport, these movements often translate into better in-game performance.
Combining isometric and dynamic exercises
The most effective fitness routines don’t choose between isometric and dynamic exercises – they incorporate both. Both types of exercises have their place in a well-rounded fitness program.
For instance, if you’re trying to build explosive power for a sport like basketball, dynamic exercises like jump squats will be a primary movement to focus on. However, incorporating isometric holds such as pausing at the bottom of a squat, can help build the stability and control needed to prevent injury and maximise performance. Think of them as complementary strategies in your fitness approach.
Practical integration strategies
- Use isometric holds as part of your warm-up to activate muscles
- Incorporate static holds during dynamic exercises to increase the intensity
- Perform isometric exercises during active recovery days.
Incorporating both isometric and dynamic movements in your training program will provide a comprehensive approach to building strength, improving endurance and achieving your fitness goals.