Can I Build Muscle By Just Flexing Constantly? (The Good, the Bad, and the Ugly)

Funny retro nerd with one huge arm flexing his muscle over blue background

Can I build muscle by just flexing constantly? The answer is yes, but there are some caveats. This article explains precisely why muscle growth may be possible by only flexing your muscles.

Don’t expect miracles, though. Serious muscle building is still due to working out regularly and eating well.

That said, we will explain exactly what only flexing your muscles would do to your body.

So, keep reading to see if you can look like Dwayne Johnson by just flexing your muscles.

Can I Build Muscle By Just Flexing Constantly?

Yes, you can build some muscle by just flexing constantly, but it will never be as effective as a proper resistance-training workout.

To grow muscles, you must activate the body’s natural processes for building new tissue. This is called muscle protein synthesis. This is usually achieved through heavy resistance training.

Protein synthesis is a natural metabolic process in which proteins are synthesized to repair muscle damage. This happens when amino acids bind to skeletal muscle proteins and leads to an increase in muscle mass. This can last up to 48 hours after finishing your strength training.

I’m explaining this so you understand that by only flexing your muscles, it will be impossible to reach the same level of MPS as if you would work out with heavy resistance, e.g., exercising by lifting heavy weights or your body weight.

Exercising without lengthening the muscles is also known as isometric exercise. This way of exercising is mainly used to maintain muscular strength, not to build muscle. Let’s dive a bit deeper into the topic.

SLIM guy with one huge arm flexing his muscle

What are Isometric Exercises?

Isometric exercises are exercises in which your muscles are engaged but do not change in length.

Contrarily, in an example such as a biceps curl, in which you lift and lower your hands while your elbow bends, the bicep muscle gets shorter when your hands move towards your shoulders and longer as you straighten your arm back out.

Isometric training is a method of categorizing exercises that recruit muscles and put stress on them without actually lengthening or shortening them. In an isometric contraction, your muscle is engaged. However, it isn’t changing in size.

This type of exercise involves no motion and focuses on holding a position for a set amount of time.

It’s a stagnant way to place a demand on a desired musculature or group of muscles without any muscle or joint movement. It’s a static way of putting pressure on a specific muscle or group of muscles.

Isometric exercises are often thought of as being “boring,” but there are many different types of exercises that fall under the category. These include push-ups, pull-ups, planks, etc.

Benefits of Isometric Exercises

While it’s true that isometric exercises don’t require much movement, they still provide significant benefits.

Isometrics are typically used to build strength and improve balance.

They work well for people who want to increase overall fitness levels without spending hours in the gym every week.

There are several reasons why isometric exercises are helpful.

  • First off, they help strengthen the muscles in your entire body. While most of us focus on our biceps, triceps, quads, hamstrings, glutes, abs, and lower back during weight training sessions, we tend to ignore the rest of our bodies. By doing isometric exercises, you’ll ensure that you’re getting stronger throughout your whole body. 
  • Isometric exercises will be a good addition to your regular workout because they improve your mind-muscle connection. This will be a great benefit and improvement for your regular resistance workouts.
  • Another benefit of isometric exercises is that they can help prevent injuries. Because they don’t involve much movement, they allow your joints to move freely. You won’t experience joint pain as you might with traditional weight lifting. Instead, you’ll feel better because your body isn’t being forced into positions that cause strain.
  • In addition to preventing injury, isometric exercises can help reduce stress. You’re holding yourself in a static position for long periods when you perform isometric exercises. As a result, your mind becomes focused on the task rather than worrying about how you look in front of the mirror.
  • Finally, isometric exercises can help you lose body fat and gain some lean muscle mass.
wall sit isometric exercise
A fit middle-aged man exercising wall sit during AN indoor workout for legs muscles.

My  Top 5 Recommended Flexing Exercises

Perform the following isometric exercises, and you cover the main ones. Hold your positions in every exercise as long as you can. You will notice that you will get stronger every day.


Let’s work those core muscles. Lie down on the ground with your arms underneath your chest, palms facing down. Slowly lift your torso off the ground until your back is parallel to the floor. Hold this position as long as you can. 


Wall sits, or wall squats, are an excellent exercise for building strength and endurance in your legs, hips, buttocks, and core. It will be a great addition if you know how to incorporate this exercise into your fitness routine.


Pull yourself up until you are in the top position with your elbows at about 45 degrees, and hold your position. Change your grip to flex the biceps or back and shoulder muscles. Keep your core tight during this isometric exercise.


Lower your body as you would in a standard push-up and hold the position when you are 2-3 inches above the floor. Keep your core tight and the line of your body from head to toe as straight as possible. Hold this position as long as your chest muscles let you.


To complete this list, we have the isometric calf raise. Like a regular calf raise, lift your heels and hold that position. Make sure to hold on to something, so you don’t fall over. It’s better to do this exercise with one leg at a time to improve the mind-muscle connection.

Doing these 5 exercises is like performing a full-body isometric workout.

FAQ’S Corner

Can I burn calories by only flexing?

Yes, you can, and you will burn some calories if you only flex, but there are more efficient ways to burn calories faster, including HIIT or regular resistance workouts.


If you’re looking for variety, you might want to add some isometric exercises to your workout regimen. Isometrics work on muscles without actually moving them, which can be ideal for men over 40.

This type of training helps develop muscle strength and endurance and can be used safely even if you have certain medical conditions.

Isometrics are great for people who have injuries or are recovering from surgery; they don’t require much room, and you don’t risk damaging joints or ligaments.

You can do them anywhere, including while watching TV or sitting at your desk.

While you can’t expect to have a Men’s Health cover body soon by only flexing, it has some great benefits, as described earlier in this article.

Please share your experiences with isometric exercises in the comment section below.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.