See also: The IsoMax Isometrics Training Device
Isometrics is one of the simplest and most straightforward training methods in existence. It’s practically a foolproof approach for building strength in a safe, joint-friendly way.
Despite its simplicity and user-friendly nature, it’s not without its challenges. Like all training disciplines, you may run into several hiccups over the course of your training career.
I’ve experienced many of these myself, so let me take this chance to outline how to overcome some of the most common obstacles you may face with isometric training.
Despite its simplicity and user-friendly nature, it’s not without its challenges. Like all training disciplines, you may run into several hiccups over the course of your training career.
I’ve experienced many of these myself, so let me take this chance to outline how to overcome some of the most common obstacles you may face with isometric training.
I’m in a Strength Plateau
Strength plateaus are one of the most common challenges with isometrics — and for good reason. People often make rapid progress during the first several weeks, or even a couple of months, when they begin isometric training, and then their results stall.
One of the most common reasons is a lack of quantification. It’s difficult to progressively require more output from your nervous system when you don’t know if you’re producing enough force. Naturally, the IsoMax overcomes this barrier with the readout on the display.
However, you can still hit a plateau if the neuromuscular demand remains the same, even with quantifiable measurements and audio feedback.
One quick way to overcome this is to hold for slightly shorter durations (around three or four seconds) so you can put more force into the handle. You can also set your load measurement to a higher level, requiring you to produce more force to get audio feedback.
One of the most common reasons is a lack of quantification. It’s difficult to progressively require more output from your nervous system when you don’t know if you’re producing enough force. Naturally, the IsoMax overcomes this barrier with the readout on the display.
However, you can still hit a plateau if the neuromuscular demand remains the same, even with quantifiable measurements and audio feedback.
One quick way to overcome this is to hold for slightly shorter durations (around three or four seconds) so you can put more force into the handle. You can also set your load measurement to a higher level, requiring you to produce more force to get audio feedback.
A Muscle-Building Plateau
Muscle-building plateaus are another challenge that vexes many strength athletes. Most of the time, a plateau isn’t truly happening — muscle growth is just occurring so slowly that you no longer notice it in short-term measurements.
The more advanced you are in your training, the slower muscle growth will be, even under the best of circumstances. Don’t be discouraged if you don’t see noticeable muscle from one month to the next.
With isometrics, it’s important to ensure you have longer hold times to further challenge muscular work capacity and stimulate hypertrophy. I usually recommend holding for 20–30 seconds when muscle growth is the primary objective.
Lastly, remember that muscle growth is a holistic process involving diet, recovery, sleep, and stress management. The training stimulus is important, but it’s only one piece of the puzzle. Aim for plenty of sleep, a satisfying diet rich in wholesome foods, and a quality protein source at each meal.
The more advanced you are in your training, the slower muscle growth will be, even under the best of circumstances. Don’t be discouraged if you don’t see noticeable muscle from one month to the next.
With isometrics, it’s important to ensure you have longer hold times to further challenge muscular work capacity and stimulate hypertrophy. I usually recommend holding for 20–30 seconds when muscle growth is the primary objective.
Lastly, remember that muscle growth is a holistic process involving diet, recovery, sleep, and stress management. The training stimulus is important, but it’s only one piece of the puzzle. Aim for plenty of sleep, a satisfying diet rich in wholesome foods, and a quality protein source at each meal.
I Feel It in My Joints
Isometrics is one of the most joint-friendly strength disciplines in existence, but that doesn’t mean it’s immune to occasional aches and pains.
The issue often stems from physical misalignment, which prevents force from flowing through the body in a balanced way. Martial artists inherently understand the importance of proper alignment; it’s how they smash concrete with their bare hands or disable an opponent with minimal effort.
The issue often stems from physical misalignment, which prevents force from flowing through the body in a balanced way. Martial artists inherently understand the importance of proper alignment; it’s how they smash concrete with their bare hands or disable an opponent with minimal effort.
The easiest way to ensure proper alignment is to tense the muscles before applying force to the bar. Get into the correct position, proactively tense the target muscles, and then push or pull against the bar.
It’s the same strategy you’d use for a heavy barbell deadlift: you wouldn’t just grab the bar and lift; you’d first set your position, engage the muscles, and then lift. Use this same approach with isometrics and you’ll not only be safer, but more effective in every exercise.
It’s the same strategy you’d use for a heavy barbell deadlift: you wouldn’t just grab the bar and lift; you’d first set your position, engage the muscles, and then lift. Use this same approach with isometrics and you’ll not only be safer, but more effective in every exercise.
Having Trouble with Motivation
It’s natural for motivation to ebb and flow throughout your training career. The key is to maintain enough motivation to keep taking consistent action.
One of the biggest drains on motivation is always going all-out. This is like living paycheck-to-paycheck, constantly spending every bit of energy you have the moment it becomes available to you. While it may seem like this squeezes out your full potential, it often holds you back in the long run.
Instead, hold back just a little. Avoid chasing fatigue or exhaustion every session. This can improve your focus, technique, and your motivation.
One of the biggest drains on motivation is always going all-out. This is like living paycheck-to-paycheck, constantly spending every bit of energy you have the moment it becomes available to you. While it may seem like this squeezes out your full potential, it often holds you back in the long run.
Instead, hold back just a little. Avoid chasing fatigue or exhaustion every session. This can improve your focus, technique, and your motivation.
Not Enough Time for a Full Workout
Isometrics is one of the most time and energy-efficient strength training disciplines in existence, but workouts can still become bloated if you add too many exercises.
When time is tight, I recommend focusing on my three biggest bang-for-the-buck techniques: the hack squat, bent-over row, and standing chest press.
When time is tight, I recommend focusing on my three biggest bang-for-the-buck techniques: the hack squat, bent-over row, and standing chest press.
Working just these three exercises will effectively train your entire body in a time-efficient manner.
I also recommend no more than two or three holds per exercise. Because isometrics produce little fatigue, it’s easy to start chasing volume unnecessarily. You don’t need a ton of volume to make progress — just a few hard, focused holds will get the job done.
I also recommend no more than two or three holds per exercise. Because isometrics produce little fatigue, it’s easy to start chasing volume unnecessarily. You don’t need a ton of volume to make progress — just a few hard, focused holds will get the job done.
Not Getting Tension in the Muscle
Muscle tension comes from your concentration and focus. Your nervous system drives muscle tension — not the exercise or technique itself. Isometric exercise is simply the application of tension; it doesn’t create it by itself.
This is another reason why you should set the tension before applying resistance against the IsoMax handle. Proactively flex the target muscles before the hold begins to improve your tension control and ensure engagement throughout the entire hold.
This is another reason why you should set the tension before applying resistance against the IsoMax handle. Proactively flex the target muscles before the hold begins to improve your tension control and ensure engagement throughout the entire hold.
I Keep Program Hopping
It’s always tempting to think the grass is greener on the other side. While you should adjust your program if a new method or exercise will better help you achieve your goals, don’t assume your current program is failing just because results have slowed.
The main purpose of any good program is to establish a consistent training habit and help you achieve your fundamental objectives. The great thing about isometrics is that nearly all programs involve creating a lot of muscle tension and challenging muscular work capacity for building muscle and strength.
You can change your program 100 different ways, but if you’re still fundamentally working your muscles the same way, you might not be making a meaningful change.
Find a program that allows you to train hard and consistently, and trust that it’s working.
The main purpose of any good program is to establish a consistent training habit and help you achieve your fundamental objectives. The great thing about isometrics is that nearly all programs involve creating a lot of muscle tension and challenging muscular work capacity for building muscle and strength.
You can change your program 100 different ways, but if you’re still fundamentally working your muscles the same way, you might not be making a meaningful change.
Find a program that allows you to train hard and consistently, and trust that it’s working.
My Training is Very Inconsistent
Life often gets in the way of training. There’s only so much time and energy available for all the things you want to do.
Consistent training requires making workouts a high priority. They don’t need to outrank relationships or career, but they should be important enough to earn a regular spot on your calendar.
Plan your training in advance and put it in your schedule so it’s harder for other events to push it aside. Be sure to write your workouts down so you know what you’re doing and when you’re doing it. The simple act of getting things down on paper does wonders for consistency.
Consistent training requires making workouts a high priority. They don’t need to outrank relationships or career, but they should be important enough to earn a regular spot on your calendar.
Plan your training in advance and put it in your schedule so it’s harder for other events to push it aside. Be sure to write your workouts down so you know what you’re doing and when you’re doing it. The simple act of getting things down on paper does wonders for consistency.
I Get Bored Quickly
Boredom isn’t just a nuisance, it’s a red flag that your training lacks focus and intensity. It means your mental focus isn’t sharp and you’re not fully engaged, which robs your training of effectiveness.
The knee-jerk reaction to boredom is often to change up your program to add variety. While this can help in the short term, it’s usually a mistake for long-term success.
The better approach is to have one specific thing you aim to improve in each hold or workout. Packing your shoulders tighter, breathing smoother, holding for three seconds longer, etc. This kind of targeted focus keeps boredom at bay and makes your training far more effective.
The knee-jerk reaction to boredom is often to change up your program to add variety. While this can help in the short term, it’s usually a mistake for long-term success.
The better approach is to have one specific thing you aim to improve in each hold or workout. Packing your shoulders tighter, breathing smoother, holding for three seconds longer, etc. This kind of targeted focus keeps boredom at bay and makes your training far more effective.
I Have Trouble Focusing During a Workout
We live in a distracted world, and it’s getting more so all the time. Distraction has become so common that many people see it as normal — even during workouts.
Treat your training as a personal sanctuary where you can escape the mental noise. If possible, train in a quiet, secluded space. Keep your phone on silent, or turn it off entirely, to eliminate digital interruptions.
Even if you train for only 10–15 minutes, make that time a complete focus zone. The world will still be there waiting when you’re done.
Treat your training as a personal sanctuary where you can escape the mental noise. If possible, train in a quiet, secluded space. Keep your phone on silent, or turn it off entirely, to eliminate digital interruptions.
Even if you train for only 10–15 minutes, make that time a complete focus zone. The world will still be there waiting when you’re done.
I Keep Doubting Whether Isometrics Will Work for Me
As CT Fletcher once said, "A drop of doubt will poison a whole well of faith." It’s normal to have doubts, especially when you’re starting out and don’t have much history of success.
This is one reason fitness challenges can be useful. Commit to a set period — like six weeks — and stick to the training no matter how you feel about the results during that time.
The goal is to build momentum and achieve even small successes, which will strengthen your belief in yourself and in the method.
Are you struggling with unique challenges I haven’t addressed here? Let me know in the comments and let’s overcome them together.
Be fit, live free,
Matt Schifferle
This is one reason fitness challenges can be useful. Commit to a set period — like six weeks — and stick to the training no matter how you feel about the results during that time.
The goal is to build momentum and achieve even small successes, which will strengthen your belief in yourself and in the method.
Are you struggling with unique challenges I haven’t addressed here? Let me know in the comments and let’s overcome them together.
Be fit, live free,
Matt Schifferle
Matt Schifferle (shif-er-lee) is on a mission to help people break free of the fitness rat race and make the whole world stronger through calisthenics and Isometrics training. A fitness coach for over two decades, he created his Red Delta Project to empower people with more freedom and control over their healthy lifestyle.
Matt works with a wide variety of clients in Denver Colorado where he’s constantly testing his Fundamental Approach to Fitness on the mountain bike trail and local brew pubs.
Website: https://www.reddeltaproject.com
YouTube: https://www.youtube.com/user/RedDeltaproject
Instagram: https://www.instagram.com/red.delta.project/
Podcast on Spotify: https://tinyurl.com/2ofedjsh