What Is the Difference Between Isometric and Isotonic Exercises?

What Is the Difference Between Isometric and Isotonic Exercises?

by Tom Servo

The words isometric and isotonic may sound confusing and complex, but as long as you can remember which is which, understanding the difference between them is actually quite simple. It's also important to know the difference between isometric and isotonic exercises and how they work because then you can incorporate them into your workout routine so you have a more diversified workout plan better suited for your needs.

Isometric

The easiest way to understand what isometric exercises are is to just think of them static, or still, exercises, because that's exactly what they are. When you perform an isometric exercise, you don't move or put your muscle(s) through any range of motion. You simply hold a pose for as long as you can. Examples would include: holding a static pushup position; holding a dumbbell in one hand mid bicep curl; or even pushing against an immovable object, such as a wall.

Isotonic

Isotonic exercises are the exact opposite of isometric exercises: You are moving and you are working your muscle(s) through a range of motion. Isometric exercises are actually the most common type of strength training exercises people do. For example, lifting weights, calisthenics, swimming, rock climbing, cycling: they're all isotonic movements.

Which One is Better?

The simple answer is: neither. Comparing isometric to isotonic exercises is kind of like comparing apples to oranges. Each one has its own specific purposes. For example, when you are doing an isometric exercise, you are only strengthening the muscle in the position it is being held. That type of training can be very beneficial to athlete, such as a gymnast, who has to support their bodyweight in awkward positions or hold them self in one position for a long time.

On the other hand, an isotonic exercise like weightlifting is going to strengthen your muscles through a range of motion but won't to much for you in the way of stamina and endurance. Both types of exercises, however, can increase the amount of force your muscles can generate. That's probably obvious for isotonic exercises, but you may be wondering how an isometric exercise can increase the force your muscles can produce. Imagine you are pushing against the side of a building. There's no way you can push it over, but if you are pushing as hard as you can, you are generating maximum force just like if you were lifting a heavy weight.

In conclusion, you should incorporate both isometric and isotonic exercises into your workout routine to develop the most effective and well-rounded routine as possible.

Sources:

http://muscle.ucsd.edu/musintro/contractions.shtml

http://www.mayoclinic.com/health/isometric-exercises/AN02031

http://www.brianmac.co.uk/mustrain.htm