Fitness

Include these 8 isotonic exercises to improve strength and flexibility

Published

1 year ago

January 12, 2025

Include these 8 isotonic exercises to improve strength and flexibility

Isotonic exercise is a form of strength training that is beneficial for those looking to build muscle and lose weight. Exercises like lunges, and squats come under this type of training.

If you enjoy working out, your fitness routine probably includes exercises like squats, lunges, and push-ups. These are all examples of isotonic exercise, a form of strength training in which the muscles are required to resist weight over a range of motion. This type of training is not only good for improving physical strength, but also for flexibility, and balance. It is also an effective way to burn calories and get rid of extra body fat. As you explore the benefits of isotonic exercise, know which moves you can include in your fitness regime.

What is the isotonic exercise?

It is categorised as exercise which involves the contraction and shortening of muscles through a variety of movements, including those of the joint. “During this type of training, the body’s muscles change their length as per the movement to create and support joint movement with constant load or weight,” says fitness expert Aman Puri. This type of exercise overcomes resistance, where the body’s muscles keep a consistent level of tension or load during that movement.

It usually includes exercises like push-ups, and running or even everyday tasks like cleaning, or carrying groceries. Isotonic exercise can also be performed with equipment involving weightlifting machines, dumbbells and resistance bands.

Isotonic exercise can build strength. Image courtesy: Adobe Stock

What are the benefits of doing isotonic exercise?

1. Strengthens muscle and endurance

This type of exercise increases muscular strength and challenges muscles by focusing on repetitive movements that enhance endurance and improve overall strength. “In isotonic exercise, the muscles relax and contract through different range of motions, gaining more ability to handle repetitive and sustained movements,” says the expert. Isotonic exercise can improve muscle tone, increase physical power, and help build muscles, as per research published in Healthcare in 2022.

2. Improves flexibility and joint mobility

Isotonic exercise includes motions from a diverse range of movements, so it enhances flexibility and improves the mobility of joints. During a 2022 study, published in Applied Sciences, isotonic exercise was found to be effective in improving flexibility.

3. Promotes blood circulation

Isotonic exercise like running which involves dynamic and repetitive movements promotes cardiovascular health. “It enhances blood circulation and oxygenation, which can boost heart health. The pumping of the blood may also reduce the chances of stroke,” says Puri.

4. Enhances balance and coordination

In this type of exercise, muscles are worked upon in a controlled and repetitive manner, which improves neuromuscular control. “This controlled movement leads to balanced and better coordination by improving and stabilising muscles, flexing up the joints improving overall body movement,” says the expert

5. Helps manage weight

It helps improve metabolism and promote fat burning as they involve several muscle groups and require repetitive activity which helps burn more calories. Squat, a popular move, is an example of isotonic exercise. During a 2013 study, published in the Journal Of Sports Science And Medicine, researchers found that squat training significantly decreased body fat and increased the lean body mass in participants.

What is the difference between isometric and isotonic exercises?

It may be beneficial for strengthening muscle mass and improving power and endurance. “On the other hand, isometric exercise may be beneficial for toning or for those recovering from injuries as it does not involve loading the muscles or increasing muscle tension,” says the expert.
While performing isotonic exercise, the muscle length is shortened with constant tension or weight. On the other hand, while performing isometric exercise, the muscle length does not change as tension increases.
Also, isotonic exercises involve joint movement whereas isometric exercises do not involve any joint movement.

What are the examples of isotonic exercise?

1. Lunges

Take a step forward with one of your legs then gradually lower your hip with both your knees bent around 90 degree.
Push your body through the front foot to go back to the starting position and do it again with your other leg.

2. Squats

Stand up on your feet apart aligned with the shoulder-width.
Bend your knee, lowering your hips and keeping your back in a straight position.
Continue lowering your hips down till your thighs become parallel to the floor.
Push up your body by returning back to a standing position while straightening your knees.

Also Read: 10 benefits of squats — and 7 squat variations to add variety to your fitness routine

3. Push-ups

To perform push-ups, start with the position of the plank. Place your hands a little wider apart from shoulder width.
Lower your body down by bending both your elbows reaching lower till your chest is near the ground level.
Push up your body back keeping your back straight.
Straighten your elbows as you push up your body and go back to the starting position.

4. Kettlebell swings

In this isotonic exercise, first hold the kettlebell weight with both your hands and then stand by keeping your feet shoulder-width apart.
Gradually bend your knees and swing back the kettlebell between both your legs, moving your hips forward trying to swing the kettlebell upto your chest level.

5. Leg press

It is performed with the leg press machine. Sit by placing your feet shoulder-width apart on the machine’s platform.
Extend your legs upwards, pushing the platform upwards.
Gradually bend your legs back, lowering the weight down.

Isotonic exercise — Do jumping jacks for strength and weight loss. Image courtesy: Adobe Stock

6. Jumping jacks

Jumping jacks do not require any equipment. You just need to simply stand with arms straight.
Start jumping while extending the feet apart and raising both your arms overhead in alternate movement.
Jump back again to return back to the straight position.

7. Deadlift

To carry out this exercise, stand with your feet and hips aligned to the same width.
Grip the barbell with both hands in front of your thighs and start lifting the barbell while bending your knees, and lowering your hips.
Lift the weight holding the barbell and then lower the barbell back to the ground keeping your back straight.
After that return to the standing position, straightening the knees and hips.

8. Mountain climber exercise

Start in a plank posture with your arms straight on the ground position and extending your legs backwards supported by your toes.
Bring your knees in forward direction near the chest, and switch legs alternately.

Who should avoid doing isotonic exercise?

“Everyone can perform some form of isotonic exercise regularly,” says Puri.

Since isotonic exercise also involves weights, those with sprains, muscle tears or bone injuries involving fractures and dislocation should avoid performing an intensive form as it may aggravate the risk of injuries.
Those with cardiovascular issues like heart disease and high blood pressure should consult their doctor as performing isotonic exercise can raise blood pressure levels.

Isotonic exercise, a form of resistance training, is a great way to improve muscle strength and endurance. So, go for exercises like lunges, and deadlift to stay strong and fit.

Related FAQs

Is yoga isotonic or isometric?

Yoga mainly involves isometric movements. Isometric muscle contractions can be seen in asanas like uttanasana (standing forward bend) and dandasana (staff pose), where moving from the plank position leads to the lengthening of muscles and joint movement while resisting gravity.

Is jumping isotonic?

Yes, jumping is an isotonic exercise as it involves altering the muscle length with muscle resistance in motion. Jumping is also known as a plyometric strengthening exercise and helps increase isotonic movement involving muscle contractions. It especially improves the vertical jumping ability.

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Fitness

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

Published

6 hours ago

April 21, 2026

Press Room

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

research review

People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.

Fitness

These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique

Published

18 hours ago

April 21, 2026

Press Room

These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique

While many swear by them, most people see burpees as a form of punishment – usually dished out drill sergeant-style by overzealous bootcamp PTs. Often the final blow in an already brutal workout, burpees are designed to test cardiovascular fitness, muscular endurance and mental grit. Love them or loathe them, they deliver every time.

For Max Edwards – aka Busy Dad Training on YouTube – they became a simple but highly effective way to stay fit and lean during lockdown. Once a committed powerlifter, spending upwards of 80 minutes a day in the gym, he was forced to overhaul his approach due to fatherhood, lockdown and a schedule that no longer allowed for long, structured lifting sessions.

‘Even though I was putting in hours and hours into the gym and even though my physique was pretty good, I wasn’t becoming truly excellent at any physical discipline,’ he explained in a YouTube video.

‘I loved the intentionality of training,’ says Edwards. ‘The fact that every session has a point, every rep in every set is helping you get towards a training goal, and I loved that there was a clear way of gauging progression – feeling like I was developing competence and moving towards mastery.’

Why He Walked Away From Powerlifting

Despite that structure, Edwards began to question whether powerlifting was sustainable long-term.

‘My sessions were very taxing on my central nervous system. I was exhausted between sessions. It felt as if I needed at least nine hours of sleep each night just to function.’

He also noted that his appetite was consistently high.

But the biggest drawback was time.

‘I could not justify taking 80 minutes a day away from my family for what felt like a self-centred pursuit,’ he says.

A Simpler Approach That Stuck

‘Over the course of that year I fixed my relationship with alcohol and I developed, for the first time in my adult life, a relationship with physical training,’ says Edwards.

With limited time and no access to equipment, he turned to burpees. Just two variations, four times a week, with each session lasting 20 minutes.

‘My approach in each workout was very simple. On a six-count training day I would do as many six-counts as I possibly could within 20 minutes. On a Navy Seal training day I would do as many Navy Seal burpees as I could within 20 minutes – then in the next workout I would simply try to beat the number I had managed previously.’

This style of training is known as AMRAP – as many reps (or rounds) as possible.

The Results

Edwards initially saw the routine as nothing more than a six-month stopgap to stay in shape. But that quickly changed.

‘I remember catching sight of myself in the mirror one morning and I was utterly baffled by the man I saw looking back at me.’

He found himself in the best shape of his life. His energy levels improved, his resting heart rate dropped and his physique changed in ways that powerlifting hadn’t quite delivered.

‘It has been five years since I have set foot in a gym,’ he says. ‘That six-month training practice has become the defining training practice of my life – and for five years I have trained for no more than 80 minutes per week.’

The Burpee Workouts

1/ 6-Count Burpees

20-minute AMRAP, twice a week

How to do them:

Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor (count 1)
Jump your feet back into a high plank (count 2)
Lower into the bottom of a push-up (count 3)
Push back up to plank (count 4)
Jump your feet forward to your hands (count 5)
Stand up straight (count 6)

20-minute AMRAP, twice a week

How to do them:

Start standing, feet shoulder-width apart
Crouch down and place your hands on the floor
Jump your feet back into a high plank
Perform a push-up (chest to floor)
At the top, bring your right knee to your right elbow, then return
Perform another push-up
Bring your left knee to your left elbow, then return
Perform a third push-up
Jump your feet forward
Stand or jump to finish

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.

Fitness

Six ways your smartwatch is lying to you, according to science

Published

1 day ago

April 20, 2026

Press Room

Six ways your smartwatch is lying to you, according to science

You check your smartwatch after a run. Your fitness score has dropped. You’ve burnt hardly any calories. Your recovery score is really low. It’s telling you to take the next 72 hours off exercise.

The worst bit? The whole run felt amazing.

So why is your watch telling you the opposite?

Ultimately, it’s because smartwatches and other fitness trackers aren’t always accurate.

Smartwatches can shape how you exercise

Using wearable fitness technology, such as smartwatches, has been one of the top fitness trends for close to a decade. Millions of people around the world use them daily.

These devices shape how people think about health and exercise. For example, they provide data about how many calories you’ve burnt, how fit you are, how recovered you are after exercise, and whether you’re ready to exercise again.

But your smartwatch doesn’t measure most of these metrics directly. Instead, many common metrics are estimates. In other words, they’re not as accurate as you might think.

1. Calories burned

Calorie tracking is one of the most popular features on smartwatches. However, the accuracy leaves a lot to be desired.

Wearable devices can under- or overestimate energy expenditure (often expressed as calories burned) by more than 20 per cent. These errors also vary between activities. For example, strength training, cycling and high-intensity interval training can lead to even larger errors.

This matters because people often use these numbers to guide how much they eat.

For example, if your watch overestimates calories burned, you might think you need to eat more food than you really need, which could result in weight gain. Conversely, if your watch underestimates calories burned, it could lead you to under-eat, negatively impacting your exercise performance.

2. Step counts

Step counts are a great way to measure general physical activity, but wearables don’t capture them perfectly.

Smartwatches can under-count steps by about 10 per cent under normal exercise conditions. Activities such as pushing a pram, carrying weights, or walking with limited arm swing likely make step counts less accurate, as smartwatches rely on arm movement to register steps.

For most people, this isn’t a major problem, and step counts are still useful for tracking general activity levels. But view them as a guide, rather than a precise measure.

3. Heart rate

Smartwatches estimate your heart rate using sensors that measure changes in blood flow through the veins in your wrist.

This method is accurate at rest or low intensities, but gets less accurate as you increase exercise intensity.

Arm movement, sweat, skin tone and how tightly you wear the watch can also impact the heart rate measure it spits out. This means the accuracy can vary between people.

This can be problematic for people who use heart rate zones to guide their training, as small errors can lead to training at the wrong intensity.

4. Sleep tracking

Almost every smartwatch on the market gives you a “sleep score” and breaks your night into stages of light, deep and REM sleep.

The gold standard for measuring sleep is polysomnography. This is a lab-based test that records brain activity. But smartwatches estimate sleep using movement and heart rate.

This means they can detect when you’re asleep or awake reasonably well. But they are much less accurate at identifying sleep stages.

So even if your watch says you had “poor deep sleep”, this may not be the case.

5. Recovery scores

Most smartwatches track heart rate variability and use this, with your sleep score, to create a “readiness” or “recovery” score.

Heart rate variability reflects how your body responds to stress. In the lab it is measured using an electrocardiogram. But smartwatches estimate it using wrist-based sensors, which are much more prone to measurement errors.

This means most recovery metrics are based on two inaccurate measures (heart rate variability and sleep quality). This results in a metric that may not meaningfully reflect your recovery.

As a result, if your watch says you’re not recovered, you might skip training — even if you feel good (and are actually good to go).

6. VO₂max

Most devices estimate your VO₂max — which indicates your maximal fitness. It’s the maximum amount of oxygen your body can use during exercise.

The best way to measure VO₂max involves wearing a mask to analyse the amount of oxygen you breathe in and out, to determine how much oxygen you’re using to create energy.

But your watch cannot measure oxygen use. It estimates it based on your heart rate and movement.

But smartwatches tend to overestimate VO₂max in less active people and underestimate VO₂max in fitter ones.

This means the number on your watch may not reflect your true fitness.

What should you do?

While the data from your smartwatch is prone to errors, that doesn’t mean it is completely worthless.

These devices still offer a way to help you track general trends over time, but you should not pay attention to daily fluctuations or specific numbers.

It’s also important you pay attention to how you feel, how you perform and how you recover. This is likely to give you even more insight than what your smartwatch says.

Hunter Bennett is a lecturer in exercise science at Adelaide University. This piece first appeared on The Conversation.