Last Updated on by Eat Better Move More


When you hear the word “exercise”, what do you think of? Most people immediately think of the gym; some think of running or jogging. Basically, anything that requires the body to move in a particular way to achieve physical fitness is an exercise.

Different exercises are done for different reasons. Aerobic exercises help to increase heart rate and breathing, thereby helping the heart pump blood better. There are also exercises that help with flexibility, balance and to increase strength. Two very different forms of exercises that help with general wellness of the body are static and dynamic exercises. People who go to the gym to lift weights do this to help build strength in their muscles. During weight lifting, smaller muscle fibers tear, and stronger bigger muscles take their place. While there are different equipment available for people to do in the gym, some people prefer to exercise in their homes.

In this article, we’ll be looking at static vs dynamic exercise; to learn their differences and benefits.



Static exercise involves muscle engagement without moving the body. It is also known as Isometric exercise. In static exercise, the muscle contracts for a long period of time while the body remains in one position. Some examples of static exercise includes; plank, static lunge, wall sit, low squat, bridge, bench press, etc..



Static exercise has been associated with increasing strength by 5 percent. Athletes love feeling strong and being able to do certain things that most people find difficult. Combining static exercises with their daily exercise routine would help increase their physical strength.

Because static exercise helps to build up new muscles, it helps increase strength. As new muscles are built, body fat reduces.


Static exercise makes the body more flexible. During work outs, lifting weights can just tighten up your muscles and joints, static exercises helps to loosen up tight joints and muscles and keeps parts of the body flexible enough for you to perform different types of exercise.

To increase endurance

How do you feel when you do planks? Feels like pure torture! No matter how much you hate planks, you still do it because you know how beneficial it is for you. Have you noticed that when you do planks for 20 seconds in one day, doing it for 20 seconds the next day isn’t as painful as the first day? That’s because your body has adjusted to the pressure. Your muscles have become strong enough to bear the pain that comes with keeping your body in that position for a number of seconds. So what do you do? You go from 20 seconds to 30 seconds, and within days, you can hold a plank for one full minute! This shows that static exercises helps one increase endurance, and this is very helpful for one’s physical well being.

Everyone can do it

Static exercises aren’t selective. Both men and women do planks or wall sits. For a long time, exercising has only been associated with men but with the rise of static exercises, women can build their strength, endurance, keep fit and lose weight without having to lift heavy equipment.

Saves time

Men who go to the gym have to spend hours doing different routines just to achieve a specific result. However, static exercise does not require long hours before giving positive results. A 15 – 20 minutes work out session using static exercise routines would give fantastic results within a month or two.

Static movement exercises

If you’re interested in trying some out, here are a few static movement exercises that you can do:


  • Lie on a mat with your back on the floor.
  • Bend your knees upwards, your hands kept at your sides. Keep your feet and palms flat on the floor.
  • Lift your body by putting your weight on your feet and palms and keep your hips lifted upwards.
  • Maintain this position for a number of seconds before lowering your body back down on the mat.

Static lunges

  • Stand upright with your hands at your sides.
  • Take a big step forward with your right leg. While keeping your shoulders straight, your chest up and your face front, bend your right leg until it becomes parallel to the floor and your left leg is bent in a 90 degree angle.
  • Maintain this position until your body cannot endure it anymore. Then you alternate with your other leg using the same technique.


  • Lie face front on a mat. Keep your body straight with your feet close together and the tip of your toes touching the floor.
  • Your upper body weight should rest on your elbows.
  • Clench your glutes, keep your body firm and hold position till you feel fatigued.


Dynamic exercise is the exact opposite of static exercise, it requires motion. When considering static vs dynamic exercise, you can see that dynamic exercise requires you to move your muscles instead of keeping them in one position. The muscles move as they’re being stretched. The advantage dynamic exercise has is that it increases oxygen exchange thereby helping with cardiac output.


It decreases risk of injury

Because you move your muscles and joints as you stretch it during dynamic exercise, it helps prevent injuries. The motion of your body reduces muscle stiffness.

Increase in nerve activity

During dynamic exercise, there is an increase in movement of muscles by the nerves because electrical signals are sent at a faster rate. This helps to improve nerve to muscle relationship.

Some examples of Dynamic exercise includes; walking lunges, squats, leg swings, arm circles and jumping jacks.


You might have noticed that lunges are examples of dynamic and static exercises, so people might be confused and they wonder, are lunges dynamic or static exercises?

A lunge can be static or dynamic depending on how it is performed. In static lunges, the front leg works harder when going down and coming up. In dynamic lunges, the front leg does the majority of the work when going down but when coming up, the muscles in the two legs work together.


Static vs dynamic exercise, which is better for you? Most people get injured when exercising because they don’t do the proper routine thereby harming their muscles. Knowing the differences between various exercises and how they affect the body can help one exercise better and maintain the best physical health.


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