Isometrics
Watch the youtube tutorial here!
Aging is inevitable, but losing strength doesn’t have to be. In this video, the presenter walks through three key isometric holds you can try after age 45. If you can perform them with control and proper form, you may already be stronger than many of your peers.
Below, I break down those moves, explain their significance, and show how folks in Centennial, Colorado — yes, you — can train smart, avoid injury, and build sustainable strength year after year.
The 3 Movements You Should Be Able to Hold
These are isometric body-weight exercises — meaning you hold a static position, rather than moving through a full range. That reduces injury risk while testing your muscular endurance, stability, and core integrity.
Here’s a summary of each:
| Movement | What It Tests / Works | How to Do It Safely | Target Hold Time |
|---|---|---|---|
| Hollow Body Hold | Core strength, anti-extension control | Lie on your back, arms overhead, legs and shoulders lifted slightly off ground. | General standard: ~2 minutes; high standard: ~5 minutes (Eat This Not That) |
| Split-Stance Isometric Lunge | Lower body strength, single-leg stability, glutes/quads | Set one leg forward about 2–3 feet, sink into a lunge position, hold. Keep torso upright. | ~2 minutes per leg for general fitness; more for advanced (Eat This Not That) |
| Kneeling on a Swiss Ball (or progressive variation) | Core stability + balance + proprioception | Start with shins on a Swiss ball while using support (wall or hands). Progress to hands-off as balance improves. | 60 seconds for general, up to 3 minutes for advanced (Eat This Not That) |
If any of these feel impossible right now — that’s okay. Treat them as benchmarks, not moral verdicts. Start with regressions (bending knees, using props, doing shorter holds) and gradually build up.
Why These Moves Matter (Especially After 45)
1. Strength Declines, But It’s Doable to Slow or Reverse It
After around age 30–35, most people begin a gradual decline in muscle mass and power (sarcopenia). (National Institute on Aging) But strength training — even isometric, body-weight work — has been shown to preserve mobility, reduce fall risk, and even improve quality of life. (National Institute on Aging)
2. Quality Over Quantity
As we age, chasing big loads and aggressive volume often backfires — wear and tear increases. These holds emphasize control, tension, and alignment over brute strength. That’s smarter, safer, and more sustainable as you age.
3. Functional Strength That Carries Into Real Life
You won’t be using these exact positions daily, but the stability, proprioception, and muscular endurance they build translate into better posture, safer movement patterns, and better resilience against slips and falls.
How to Train These Movements in Centennial, Colorado
If you’re in Centennial, CO, here’s how to integrate these into your routine — with local context:
- Warm Up with Altitude in Mind
At ~5,300 ft elevation, your lungs and heart are doing extra work. Always warm up gradually: 5–10 minutes of brisk walking (or using a treadmill) before loading up isometric holds is smart. - Use Local Gyms or Studios
Many gyms in Centennial have Swiss balls, mats, and space. Ask instructors to demonstrate regressions if you need them. Also look for functional strength or “movement workshops” locally — they often focus on these kinds of foundational exercises. - Train Outdoors When Weather Allows
Colorado gives us many sunny days. Find a flat, safe surface (yard, park) for bodyweight holds. Just bring a yoga mat and maybe a mini-ball or stability prop. Fresh air + strength training = win in my book. - Respect Recovery
At 45+, recovery becomes more important. Give yourself rest days, prioritize sleep, and use foam rollers or stretching to support tissue health. - Progress Slowly
If you can’t hold a hollow body for 30 seconds now — that’s fine. Do 10–15 seconds and progressively add 5 seconds every week or two. Likewise for lunges or Swiss ball holds.
Sample Weekly Micro-Program (for Centennial Residents)
Here’s a light sample you can adapt. Two non-consecutive strength days (e.g. Tue + Fri):
| Day | Movement | Hold Time / Sets | Notes |
|---|---|---|---|
| Day A | Hollow body hold | 3 × 20–30 sec | Adjust legs or arms if needed |
| Split-stance isometric lunge | 2 × 30 sec per leg | Use support if necessary | |
| Swiss ball kneeling (regression) | 2 × 30 sec | Use wall or hand support | |
| Day B | Hollow body hold | 3 × 30–45 sec | Try to push a bit further |
| Split-stance isometric lunge | 3 × 30 sec per leg | Add small challenges like eyes-closed | |
| Swiss ball progression | 2 × 45–60 sec | Reduce support gradually |
You can also include light cardio (walking, cycling) and mobility work on off days.
SEO-Focused Tips & Local Engagement (for Centennial, CO audiences)
- Use “Centennial, Colorado” naturally — e.g. “If you’re training in Centennial, Colorado’s altitude …”
- Include landmarks or community tie-ins: “Near Cherry Creek State Park? Use its trails as your warm-up walk before strength work.”
- Encourage local groups: “Look for Centennial area fitness meetups or walking groups to keep motivation high.”
- Encourage comments from locals: “If you try the hollow body hold in your Centennial backyard, let me know how long you held it!”
Final Thoughts
Yes — holding these three positions after age 45 is impressive. But more important than hitting a “gold standard” is consistent progress. Even small improvements matter.
If you’re in Centennial, Colorado, you have access to great resources — good gyms, beautiful outdoor areas, and active health communities. Use that to your advantage.
Don’t forget:
👉 Watch the full walkthrough video here: https://youtu.be/nDEX0aB7e0E
And if you’d like, I can help you turn this into a polished blog post ready for your website (with images, internal links, meta tags, etc.). Do you want me to do that next?
