Isometric Exercises for Single Parents: Silent Holds

It is 8.40pm. The kids finally went down twenty minutes ago, the walls in your flat are thin, and the neighbour downstairs already complained about the washing machine. Jumping jacks are out. Dropping a dumbbell is definitely out. This is exactly where isometric exercises for single parents come in. They are holds, not reps: you get into a position and stay there. No noise, no kit, no bouncing, and done well they are seriously hard work.

What isometric exercise is

In most exercises your muscles lengthen and shorten as you move. In an isometric exercise the muscle works hard but the joint stays still. A plank is the most famous example. A wall sit is another. You can also push or pull against something that will not move, like pressing your palms together or pushing into a doorframe.

Holds are a genuine form of strength training, and they count towards the NHS recommendation of strengthening activities on at least two days a week. They are also very joint-friendly, because there is no impact and no fast movement, which is why physios often use them early in rehab.

Why isometric exercises for single parents work so well

• They are silent. No landing, no clanking weights. Perfect for flats and sleeping children.
• They need almost no space. A wall, a doorframe and a floor the size of a yoga mat.
• They are interruptible. If a child calls out, you can stop a 30-second hold and come back without losing your place in a complicated workout.
• They are easy to progress. Hold longer, change the angle or shift more weight onto one side.

A note on blood pressure

Isometric holds can raise blood pressure while you are doing them, especially if you hold your breath. Research summarised by the British Heart Foundation suggests that, over time, isometric exercise such as wall sits and planks may help lower blood pressure, which you can read about in their piece on whether planks can lower blood pressure. Even so, if you have high blood pressure, heart problems, or are pregnant or recently postnatal, check with your GP before starting, and always keep breathing. The NHS page on high blood pressure has more background.

The 8 holds I use most

1. Wall sit. Back flat against a wall, slide down until your knees are bent (start at 45 degrees, work towards 90). Weight through your heels. Builds thighs for stairs and squats.
2. Front plank. On forearms and toes or knees, body in a straight line. Squeeze your bottom and imagine pulling your elbows towards your toes.
3. Side plank. On one forearm, hips lifted. Knees bent to start. Brilliant for the side of your core when carrying a child on one hip.
4. Glute bridge hold. Lie on your back, feet flat, lift your hips and hold. Squeeze your bottom, not your lower back.
5. Split squat hold. Lunge position, back knee a few centimetres off the floor. Hold, then swap legs.
6. Doorframe push. Stand in a doorway, hands on the frame at shoulder height, and push hard as if trying to widen it. Works chest and shoulders.
7. Towel row. Loop a towel round a heavy table leg or a closed door handle, lean back slightly and pull hard without moving. Works your upper back.
8. Hollow hold. Lie on your back, lower back pressed into the floor, knees bent and lifted, arms reaching forward. Straighten your legs as you get stronger.

How hard should you push?

For holds against a wall or doorframe, aim for about 70 to 80 percent of your maximum effort. Build up over a few seconds rather than going from zero to full force. Breathe slowly the whole time. If you notice yourself holding your breath, ease off.

A silent 20-minute session for after bedtime

Do this 2 or 3 times a week. Use a timer on your phone, on silent vibrate.

Warm-up (4 minutes)

• Slow marching on the spot, 1 minute
• 10 slow bodyweight squats
• 10 slow arm circles each way
• 5 cat-cow stretches on hands and knees

Main circuit

Hold each for 20 to 30 seconds. Rest 20 seconds between holds. Do 3 rounds.

1. Wall sit
2. Doorframe push
3. Glute bridge hold
4. Towel row
5. Side plank (left), then side plank (right)
6. Split squat hold (left), then split squat hold (right)

Finisher

• Front plank: 1 hold as long as you can with good form
• Gentle stretches for hips and chest, 2 minutes

How to progress over 8 weeks

• Weeks 1 and 2: 20-second holds, easier versions (knee planks, high wall sit).
• Weeks 3 and 4: 30-second holds.
• Weeks 5 and 6: 40 seconds, or harder versions: lower wall sit, full plank, single-leg glute bridge hold.
• Weeks 7 and 8: add “iso-pulses”, where you hold at the bottom of a split squat for 10 seconds, rise halfway, hold 10 seconds, and repeat.

Holds on their own will only take you so far. Once you have a solid base, mix them with movement. My strength training plan for single parents shows how to add moving exercises, and the plank progression for beginners goes deeper on planks. For the full hub of ideas for solo parents, see my single parent fitness guide.

Where a bootcamp class fits

I use holds in almost every class, usually between harder movements to build control. In a group, you can also do the noisy, bouncy work you cannot do at home. If you live with stress as well as thin walls, my SYP Release stress relief class lets you hit pads and slam balls as loud as you like.

FAQs

Do isometric exercises build muscle?

Yes, especially for beginners. They build strength mostly at the angle you hold, so it helps to vary positions and later combine holds with full movements.

How long should I hold an isometric exercise?

Most people do well with holds of 20 to 45 seconds, repeated 2 to 4 times. Longer is not always better if your form starts to slip.

Are isometric exercises safe with high blood pressure?

They can be part of a plan, and some research suggests benefits, but holds briefly raise blood pressure. Speak to your GP first and never hold your breath.

Can I do isometric exercises every day?

Gentle holds can be done most days, but harder sessions are best done 2 or 3 times a week with rest days in between.

Book your first class

Ready to train somewhere you can actually make some noise? SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, maximum 10 people, £15 a class, for all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like to know what 1-1 coaching looks like first, read how my personal training works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.