Build unbreakable strength with dead hangs, planks, and wall sits. Precision timing. Beautiful progress tracking. Zero equipment needed.
The Science
Isometric exercises — holding a static position under tension — are among the most effective and underrated training methods in exercise science. No reps, no equipment, just you against time.
A landmark 2023 British Journal of Sports Medicine meta-analysis found isometric exercises are the single most effective exercise type for reducing blood pressure — more than aerobic, dynamic resistance, or HIIT training.
Dead hangs strengthen grip, decompress the spine, and build shoulder stability. Planks forge an iron core. Wall sits develop leg endurance. These exercises target the stabilizer muscles that machines miss.
No impact. No momentum. No joint grinding. Isometric holds are the go-to rehabilitation method for tendon injuries and are safe for virtually any age or fitness level. Low risk, high reward.
Holding position when every fiber screams "quit" builds mental toughness that transfers to every area of life. Isometrics are meditation meets strength training — pure focus under tension.
A meaningful isometric workout takes 5-15 minutes. No gym commute, no equipment setup, no waiting for machines. Dead hang from a bar. Plank on the floor. Wall sit anywhere there's a wall.
Isometric exercises increase tendon stiffness and collagen synthesis. They're the #1 recommended rehab protocol for tendinopathy and the best way to build connective tissue resilience before it becomes a problem.
Why It Matters
Research shows isometric wall sits alone can lower systolic blood pressure by 10+ mmHg in 8 weeks. That's comparable to medication — without side effects.
Planks and dead hangs are the two most recommended exercises by physiotherapists for spinal health. Strengthen the muscles that protect your back.
Grip strength is the #1 predictor of longevity in older adults. Dead hangs are the single best exercise for building crushing grip strength.
No gym membership. No weights. No special clothing. Plank in your living room. Wall sit during a break. Dead hang from any bar or sturdy ledge.
From teenagers to seniors, isometric exercises can be scaled to any fitness level. Low injury risk makes them perfect for beginners and rehab patients alike.
A strong core isn't about six-pack abs — it's the foundation for everything. Isometric planks build deep stabilizer muscles that crunches can never reach.
Whether you run, lift, swim, or do yoga — isometric holds make every other exercise better by strengthening the weak links in your kinetic chain.
Isometric exercise training is the most effective mode for reducing both systolic and diastolic blood pressure.
— British Journal of Sports Medicine, 2023
Meet the App
Not just another timer. Hold Strong is a precision isometric training system with beautiful design, smart tracking, and features that keep you coming back.
Exercise Dashboard
Quick targets, personal bests, daily goals
Precision Timer
Beautiful tension arc at 60fps
Overtime Mode
Golden glow when you crush your goal
Progress Tracking
Records, streaks, and workout history
Features
A gorgeous circular progress indicator running at 60fps with tenth-of-a-second precision. Floating particles and ambient glow that intensify as you approach your goal.
Automatic tracking of your longest holds. See your personal best, daily attempts, and full session history with trophy markers for your top performances.
Completely hands-free operation. Say "start", "stop", "pause", or "next exercise" — perfect for mid-hold when your hands are occupied.
Hands FreeVisual bar charts showing your progress over time. Track average hold times, completion rates, and best streaks across all your exercises.
A full-featured companion app for your wrist. Independent workout tracking, haptic feedback, and extended runtime for long sessions. Your exercises sync automatically.
Uses the accelerometer to detect when you break position. Automatic failure detection with configurable sensitivity — so your records are honest.
Over 200 unique motivational messages tailored to each exercise type. Time announcements at configurable intervals. Works alongside your music without interruption.
Automatically export workouts to Apple Health. Calorie estimation, workout metadata, and batch export for past sessions. Your fitness data, unified.
Launch any exercise hands-free with Siri. Say "Start Dead Hang in Hold Strong" or "Choose exercise in Hold Strong" to jump straight into a session — no tapping required.
PremiumForest, Ocean, Earth, Lavender, Midnight, and Ember. Each theme is a complete color system designed for readability during intense workouts.
Simple Pricing
No subscriptions. No recurring charges. Hold Strong believes in paying once for software you use every day.
$0
$4.99 one-time
Join thousands building real strength through isometric exercise. Five minutes a day is all it takes.
Download on the App Store