If you are looking to get in the best shape of your life, you may be wondering what type of exercise will help you reach your fitness goals faster. There are different types of exercises for you to choose from, which may potentially make you feel overwhelmed. 

Unfortunately, when you feel overwhelmed, it is very difficult to move forward with your fitness journey. First, you must know that exercises can be static or dynamic and both types of exercises offer different benefits.

If you are feeling even a little bit confused or overwhelmed by the difference between static and dynamic workouts, you have come to the right place.

First, we will discuss what the terms “static exercise” and “dynamic exercise” actually mean and provide examples of each. Then, we will discuss some possible reasons why people may choose one over the other. After that, we will cover the benefits and drawbacks of static and dynamic exercises.

What is Static Exercise?

Static exercise is also known as an isometric exercise. In simple terms, it means that you are able to exercise without actually moving. During static exercise, even though you are not lengthening nor shortening your muscles, you are still engaging and recruiting them. 

This type of exercise does not require you to move your joints. Instead, you are required to hold a certain position, which becomes a challenge the longer you hold that particular position.  If you do static workouts consistently, your muscles will get stronger due to “time under tension”.

Examples of static, or isometric, exercises

Let’s take a closer look at a few examples of static, or isometric, exercises. 

The Plank

The plank is the first example of a static exercise that comes to mind.  Whether you are doing a side plank, a front plank, an elbow plank, or a forearm plank, you are engaging your core to hold that position. 

Even though you do not move when you are doing the plank, you are engaging your rectus abdominis and obliques, as well as many other stabilizer muscles. 

The Wall Sit

The wall sit is another example of a static exercise. During a wall sit, you lean against the wall with your back while holding a “sitting” position with your knees at 90 degrees and your thighs parallel to the floor.  

When you do a wall sit, you engage your quads as you hold this position until exhaustion. 

The Static Lunge

Just as the name suggests, the static lunge is another example. During the static lunge, you hold the lunge position while activating the muscles in your legs. Standing on one foot is another example of a static exercise, which also offers the added benefit of developing your balance.

Now that we know what static strength training is, let’s discuss dynamic exercise.

What is Dynamic Exercise?

For an exercise to be considered dynamic, it must involve joint movement. When performing any dynamic exercise, ideally, you should move the targeted muscle through its’ entire range of motion. 

 A dynamic exercise involves concentric and eccentric muscle action. Concentric muscle action is when your muscle shortens under tension, such as during the “up” phase of the bicep curl. Eccentric muscle action is when your muscle lengthens under tension. An example of eccentric muscle action is the “down” phase of the bicep curl.

Dynamic exercises can be single joint or multi-joint movements. Multi-joint movements are also referred to as compound exercises. 

Single joint dynamic exercises

Some examples of single joint dynamic exercises include the bicep curl, the leg curl, the quadriceps extension, and the wrist curl, as well as many others. 

Multi-joint dynamic exercises

Some examples of multi-joint exercises are as follows: the squat, the deadlift, the burpee, the clean and press, and many more. Aerobic exercises such as running, stair climbing, and walking are also considered dynamic exercises.

Reasons for choosing dynamic or static exercises

There are different reasons why people may choose dynamic or static exercises. Some people choose dynamic compound exercises because evidence suggests that they are more intense and utilize more muscle groups which means that they will have a greater effect on strength and weight reduction (Kak et al., 2013). 

However, many people who are just starting their fitness journey may find dynamic exercises to be complicated because some exercises require them to learn more challenging movements. Static exercises are also more beneficial for those who are older because many of them can be performed just by using your bodyweight. 

Furthermore, after long periods of inactivity, static exercises allow you to start your fitness journey much quicker because you do not have to learn complicated movements.

However, if you have high blood pressure, it is recommended that you do not do static exercises and instead focus on slow and gradual dynamic movements (Lee, 2009).

Combination of static and dynamic exercises

Seasoned athletes often do a combination of static and dynamic exercises. Static exercises help develop balance and stability, both of which are prerequisites for performing dynamic exercises properly. 

Doing a combination of static and less complicated dynamic exercises will also be beneficial for those who are just starting their fitness journey. 

For example, if your core, quads, and glutes are weak, then running will be a lot more difficult for you. Not only that, but also having a weak core will put you at risk for injuring yourself before you finish your running program (Ryan, Lopez, & Jacobs, 2006). 

Why people choose one or another?

While a dynamic exercise, such as running, will burn a lot of calories, you would be wise to spend some time doing static exercises, such as the plank, to strengthen your core.

Some people may choose static exercises because they have injuries that prevent them from doing high-intensity dynamic exercises. Others may choose dynamic exercises because they have busy schedules, so they try to move their bodies as much as possible during the short time that they have to complete their workout.

Benefits and drawbacks of each type of exercise

As you may have already noticed, both static and dynamic exercises have benefits and drawbacks. One of the key benefits of static exercises is that the learning curve is not steep, which means that you should be able to learn how to do them a lot faster than you would with some dynamic exercises. 

Benefits of static exercises

Static exercises are simple to do and exercisers of all levels can get stronger as a result. Not only that but also performing certain static exercises will improve muscle balance, preparing you to properly perform complicated multi-joint movements as you get further along in your fitness journey. 

You are also less likely to get injured during static exercises because most static exercises involve using your own bodyweight. Furthermore, if you are dealing with an injury, performing static exercises may help you work around that injury as opposed to aggravating it further by trying to perform a dynamic exercise. 

For example, if you have a knee injury, squatting a heavy barbell or running ten miles may not be the best exercise choice for you, which is why you should be doing static exercises instead. One of the biggest drawbacks of static exercises is that you do not burn as many calories as you would during dynamic exercises.

Benefits of dynamic exercises

One of the greatest benefits of dynamic exercises is that, depending on the exercise, you have the ability to burn a lot of calories relatively quickly. Dynamic exercises also engage more muscle groups and help you build strength throughout the entire range of motion. 

Furthermore, dynamic exercises can be much more exciting, particularly for those who are easily bored and who may prefer deadlifts, squats, and box jumps as opposed to planks. 

While dynamic exercises can be a lot of fun and burn a lot of calories, you are also more likely to get injured when performing dynamic exercises. When you think about it, it is definitely much safer to do a wall sit than it is to squat with a heavy barbell. 

Another drawback is that some dynamic exercises may agitate an existing injury. Additionally, some dynamic exercises have a steep learning curve, which means that you may need to spend more money on a coach or a trainer to teach you those difficult moves.

Summary

As you can see, both static and dynamic exercises offer a number of benefits. Static exercises do not involve any movement.

When you do static exercises, you are required to hold your body in a specific position but your muscles do not contract nor relax.

During dynamic training, your muscles contract and then lengthen under tension. Typically, when you are doing dynamic exercises, you should move your muscles through their entire range of motion.

Static exercises are usually simple while some dynamic exercises can be complicated. Depending on your current fitness level, personal preferences, and goals, you may choose one type of exercise over the other.

When choosing which type of exercise you should do, it is also important to consider your current health status, particularly injuries or medical conditions.

What to choose for the best results? 

It is recommended that you incorporate both static and dynamic exercises into your fitness program unless you have specific medical conditions or injuries that prevent you from doing something.

When you do the right combination of static and dynamic exercises, you will reduce your risk for injuries, get stronger, and burn a lot of calories.