WHY PAUSING YOUR STRENGTH TRAINING MIGHT SKYROCKET YOUR STRENGTH
When you’re in the middle of a strength training set, the last thing you might want to do is stop. However, incorporating pauses or “isometrics” into your routine can actually boost your strength, improve your technique, and even aid in injury recovery. Here are three key reasons why you should consider integrating isometrics into your strength training regimen.
1. Developing Weak Points & Improving Technique
Isometrics are perfect to help you work on weak points within certain lifts. For example, consider a barbell squat; often people will have trouble holding position out of the bottom of the squat. So, prescribing a pause right at the bottom allows us to get stronger and more comfortable in the most uncomfortable position. That way, when we return to the regular variation of the lift, our technique is improved. This focus on form and technique can lead to more efficient workouts and greater strength gains over time.
2. Time Efficiency
If you’re tight on time and your schedule won’t allow for a long workout, isometrics can be the answer. Isometrics increase difficulty and intensity during a strength exercise as we have to hold the ‘pause’ building more time under tension than usual. This can lead to greater gains in shorter time and less overall volume. So, if you’re looking for a way to make the most of your limited workout time, incorporating isometrics could be a game-changer.
3. Injury Resilience & Rehabilitation
Isometrics can play a crucial role in building injury resilience by offering increased difficulty without necessarily increasing the load on the bar. This is important in the rehab process as we can strengthen the muscles around said joints without overloading them too quickly with too much weight.
An example of this is a Spanish squat hold for 45 seconds to improve patellar tendinopathy symptoms; this is a good alternative to simply adding more weight on a back squat and overloading the tendon too quickly. Incorporating isometrics can help you safely and effectively rehabilitate from injuries while also building strength and resilience against future injuries.
So next time you hit the gym, don’t be afraid to pause. It might feel counterintuitive, but incorporating isometrics into your strength training routine can help you improve your technique, make the most of your workout time, and even reduce your risk of injury. So, hold up, wait a minute… and see how isometrics can skyrocket your strength.