Categories / Strength & resistance
Featured in: Exercise with high blood pressure, No-equipment home workouts, Exercise in a small flat
Isometric Holds
Static holds such as wall sits and planks.
How to start
Try a wall sit with your back against a wall and knees at about 90 degrees for 20 seconds, plus a plank. Rest between holds and breathe.
How to progress
Add 5 seconds to each hold every week. Add other holds such as a glute bridge hold and a dead hang.
What the evidence says
Evidence: moderate
A 2023 review of 270 randomised trials (15,827 people) found that exercise training of several types lowered resting blood pressure, with aerobic training lowering it by about 4.5/2.5 mm Hg, and the authors noted that isometric exercise had particularly large effects. Many of the isometric trials used handgrip or wall squat holds, so results for other holds may differ.
Take care: Breathe normally during holds. If you have high blood pressure or heart problems, check with your GP first, since holds can raise blood pressure temporarily.
Sources
12-week starter plan
Four short sessions a week. Do each hold with good form and breathe throughout.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Static holds such as wall sits and planks (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Breathe steadily.
- Stop when your form fades.
- Hold with a smooth, steady effort, not a strain.
Common mistakes
- Holding your breath.
- Going to failure every time.
- Letting your back arch in a plank.
Kit and cost
Free Approximate UK prices.
- A wall and some floor space
- A timer
Frequently asked questions
Do isometric holds lower blood pressure?
In a large review of trials, isometric exercise had some of the biggest reductions. Do not use this to replace medicine: speak to your GP.
How many holds should I do?
Three to four holds per exercise, 20 to 60 seconds each, is a common starting point.
Is it good for beginners?
Yes. It needs no equipment and is easy to scale.
Good for: Strength Joint-friendly
Compare with similar options
| Isometric Holds | Resistance Band Training | Strength for Older Adults | Plank and Core Challenge | |
|---|---|---|---|---|
| Typical session | 15 min × 4/wk | 30 min × 3/wk | 40 min × 2/wk | 10 min × 7/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Free | Low cost | Low cost | Free |
| Equipment | No equipment | Basic kit | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | moderate | moderate | limited |