Fitness
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.
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
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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.
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.
There’s no bad time to take a more active interest in your health, but the new year, for lots of us, feels like a fresh start. Maybe you’re planning to sign up for a 10k or finally have a go at bouldering, eat a bit better or learn to swing a kettlebell. Maybe you want to keep up with your grandkids — or just be a little bit more physically prepared for whatever life throws at you.
To help things along, Guardian Live invites you to a special event with public health expert Devi Sridhar, journalist and author Mariella Frostrup, and health and fitness columnist Joel Snape. They’ll be joining the Guardian’s Today in Focus presenter Annie Kelly to discuss simple, actionable ways to stay fit and healthy as you move through the second half of life: whether that means staying strong and mobile or stressing less and sleeping better.
To make the whole event as helpful as possible, we’d love to hear from you about what you find most challenging — or confusing — when it comes to health and exercise. What should you actually be eating, and how are you going to find the time to make it? What sort of exercise is best, and how often should you be doing it? Is Pilates worth the effort — and should we really all be drinking mugfuls of piping hot creatine?
Whether your question is about exercise, eating, or general wellness, post it below and we’ll put a selection to our panel on the night.
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Jan 6 (Reuters) – The U.S. Food and Drug Administration said on Tuesday that it will limit regulation of wearable devices and software designed to support healthy lifestyles, issuing new guidance to clarify its regulatory approach.
The guidance, along with comments from FDA Commissioner Marty Makary, adds to existing policy that classifies low-risk wellness tools, such as fitness apps and activity trackers that encourage exercise, as non-medical devices exempt from stringent regulation, provided they do not make claims related to disease diagnosis or treatment.
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“We have to promote these products and at the same time, just guard against major safety concerns,” Makary said in an interview with Fox Business about artificial intelligence software such as ChatGPT, adding that “if people are looking up a symptom on an AI-based tool, let’s have that conversation when they come in to see their doctor or do a virtual visit.”
“We want to let companies know, with very clear guidance, that if their device or software is simply providing information, they can do that without FDA regulation,” Makary told Fox Business.
“The only stipulation is if they make claims of something being medical grade … like blood pressure measurement. We don’t want people changing their medicines based on something that’s just a screening tool or an estimate of a physiologic parameter.”
The agency also sent out a broader warning to consumers about the risks posed by unauthorized devices.
Reporting by Puyaan Singh in Bengaluru; Editing by Peter Henderson and Sherry Jacob-Phillips
Our Standards: The Thomson Reuters Trust Principles.
January is peak season for fitness sales, with major discounts on gym memberships, fitness trackers, activewear and beginner-friendly exercise equipment. No wonder — it is a perfect opportunity for retailers to clear inventory and capitalize on all those “New Year, New You” resolutions.
For an exercise novice, however, this endless sea of workout gear and gadgets can be downright overwhelming. But if that is you, do not worry! You do not need a gym’s worth of exercise equipment, a high-end Garmin watch or a professional athlete’s wardrobe to begin. Starting simple is often the most effective strategy for a long-term lifestyle change — not to mention that it is much easier on the wallet.
Here’s what to buy (and what to skip) to launch your fitness journey in strategic fashion — and save yourself some money in the process.
Anna Gora is a health writer and reviewer at Live Science, as well as a highly experienced personal trainer, nutritionist and fitness coach. Over the years, she has helped numerous exercise beginners kickstart their fitness journey, and is always on the lookout for versatile, easy-to-use fitness gear to recommend to her clients. At Live Science, Anna has written a guide to the best exercise equipment for beginners and is a significant contributor to our round-ups of the best fitness trackers, cardio machines and running shoes.
The essentials: Gear that gets you out the door
Before investing in a premium running watch or one of the best rowing machines, focus on the basics. Buying the right footwear and workout clothing is an essential first step on your fitness journey. This is not about fashion; it is about comfort and safety.
Footwear: Your most important investment
This is your non-negotiable purchase. Appropriate footwear helps you maintain good foot health, reduces the risk of injuries and boosts your overall well-being, according to a 2024 review published in the journal Applied Sciences. Choose shoes that are stable, comfortable to wear and suitable for your intended activities.
That said, do not get bogged down in premium brands and ultra-specialized shoes. Start with a quality pair of all-purpose trainers or cross-trainers. The best beginner-friendly options have a good balance of cushioning and stability for a mix of gym workouts, walking, jogging and low- to moderate-intensity aerobics. Good looks are just the cherry on top.
Workout clothing: It is all about comfort
Workout clothing should help you withstand the demands of intense exercise, not actively impede your attempts to get fit. Look for synthetic, moisture-wicking fabrics like polyester or spandex — they help regulate body temperature and prevent sweat from lingering on your skin, while cotton, for example, holds sweat and can cause chafing.
Then, focus on freedom of movement. A well-designed piece of activewear will allow for freedom of movement and not slip off or irritate your skin during intense workouts. Start with a few core pieces to build a rotation: a few tops and bottoms, several pairs of sports socks and, for women, a couple of good-quality sports bras.
Again, there is no need to invest in premium brands and highly specialized activewear; affordable lines from major retailers work perfectly fine. Comfort here is key — if you feel good, you are more likely to get moving.
The best retailers for finding deals on beginner-friendly workout clothing:
- Puma: Now up to 60% off on Puma Essentials and Puma Elevated Essentials
- Adidas: End of Year Sale with up to 60% off on shoes and activewear
- Reebok: End-of-Season Sale with up to 50% off selected styles
- CRZ Yoga: A budget alternative to Lululemon, now with up to 81% off on yoga pants, leggings, tops and jumpsuits
- Target’s All in Motion: A highly-rated line of affordable workout clothing, running shoes and exercise equipment
- Amazon’s Aurola: Soft and versatile workout tops and bottoms for under $35
The home-gym starter pack: Simple, space-savvy exercise equipment
While you may be tempted to splash out on a premium treadmill or super-smart exercise bike, hold off on the big purchases for now. You can build remarkable strength, endurance and mobility with basic, space-savvy equipment too, and at a much lower cost. A yoga mat, adjustable dumbbells and resistance bands, for example, are very beginner-friendly, offering maximum versatility with a minimal footprint.
If you are not entirely sure how to use them, look up beginner-friendly home exercise video tutorials or join an online fitness class. January fitness sales are not just about physical gear — many fitness apps and services are discounted, too, or offer free taster sessions. There is also plenty of good-quality content that is entirely free of charge.
Fitness trackers: A source of useful data and exercise advice
A well-chosen fitness tracker can provide a lot of valuable feedback and positive reinforcement in the early stages of your fitness journey. Counting your daily steps, tracking an active workout and reviewing your past activities can help you make more sense of your workouts and general progress.
Training by “feel” is hard for beginners, and continuous heart rate measurements provide objective data on your efforts. It helps you understand zones: are you in a moderate, fat-burning zone or pushing into high intensity? This ensures your easy days are genuinely promoting recovery and your hard days are truly effective.
Moreover, the goal-setting and “closing your rings” features (a visual representation of your progress towards your daily exercise goals) leverage gamification, and this in itself can be a powerful motivator. Not to mention, many fitness trackers come in handy outside of the gym or running track, too.
However, do not get swayed by the trends here. A basic Fitbit, Garmin or Apple Watch SE will track steps, heart rate, sleep, and active minutes just as well as the more advanced and expensive models. They also tend to be more beginner-friendly in terms of their user interfaces and the language they use to describe your fitness stats.
What NOT to buy (right away)
The allure of a shiny new machine is strong, but impulsive buys often become expensive clothes racks. Here are some tips on how to avoid costly mistakes as an exercise beginner.
Hold off on major equipment. Do not start by buying an expensive treadmill, elliptical, or full home-gym system. Use your foundational gear or a gym trial for one month at least. If you have consistently stuck with your routine, then research what machine would best suit the activities you have genuinely enjoyed.
Avoid over-specialization. You do not need cycling shoes until you are sure indoor cycling is your go-to sport. Similarly, you do not need Olympic weightlifting shoes for general strength training. Let your sustained interest guide niche purchases, not the other way around.
Beware of fads and “quick fix” gadgets. If a product promises insane results with minimal effort, it is likely selling a fantasy. Sustainable fitness is built on consistent effort, not electrical muscle stimulators, ab belts or dodgy supplements. Stick to the good-old healthy diet and regular workouts, and you will be primed for success in 2026.
The bottom line
The goal of your initial purchases is not to equip a pro athlete from the get-go, but to minimize barriers to exercise and help you establish healthy habits. Every item should make it easier to say “yes” to your workout and harder to make an excuse.
This New Year, invest first in the basics that support consistency. Let your proven dedication over weeks and months, not your initial January enthusiasm, guide your future investments. Your journey starts not with the fanciest gear, but with the first step taken in the right shoes.
We hope that our list will help you do just that.
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