Beginner Calisthenics Workout: Everything You Need to Know to Get Started
Updated January 2024
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You’re probably already doing calisthenics and don’t even know it. Any time you push, pull, or jump, you’re doing them. Did you squat down to pick something up off the floor? That’s one! Every time you get up from your desk, that’s another one.
Created in Greece around 500 BCE, calisthenics comes from the words “kallos,” meaning “beauty,” and “sthénos, which translates into “strength.” They’re designed to benefit your entire body without putting a lot of strain on your heart. Yes, it is possible to get an effective workout without cardio. If you think that sounds too good to be true, read on to decide for yourself!
What Are Calisthenics Exercises?
Calisthenics workouts are a form of bodyweight exercises that work your entire body. Athletes use them to improve overall strength training, balance, agility, flexibility, and coordination. Sometimes, they incorporate equipment like rings or wands. If you see someone doing pull-ups or dips, you’re seeing calisthenics in action.
Calisthenics is a great place to start when you are first learning how to work out. The foundations of bodybuilding, CrossFit, and even sports like football are built on calisthenics. The logic here is that if you can’t lift your own body weight, you shouldn’t yet try to lift heavier weights.
The Greeks knew what they were doing; not only have calisthenics stuck around for thousands of years but they’re used for some very demanding physical training. Even police departments and the military have been using them for decades to train their personnel.
Who Can Benefit From Bodyweight Exercises?
Good news! Just about anyone can benefit from them! Whether you’re four or 64, bodyweight exercises are safe and effective. In fact, they’re better than weight lifting for seniors and young children because it’s easier to get hurt using weights than it is just using your body weight. However, if you’re older than 70, check with your doctor before starting a new routine.
Research shows calisthenics can have a positive impact on posture, strength, and body composition. They’re also helpful if you’re looking to increase both aerobic and muscular endurance, and calisthenics helps you burn fat quickly. So, use them as a tool if you’re trying to lose weight.
Are you striving for a physical goal but have a jam-packed schedule? If you skip exercising because you don’t have the time, you’re in luck now! Calisthenics can be done equipment-free in as little as 20 minutes. Incorporating just a few of these versatile exercises into your routine is better than ditching your workouts altogether, and you will be sure to see results over time.
How Do Beginners Start Calisthenics?
Beginners should start with the most basic moves they can do comfortably. Modify exercises if you need to until they get easier. For example, push-ups may be too difficult for some people, and they can choose to do a modification like performing them on their knees instead of their toes. Practice this alternative exercise until you are able to take it up a notch and perform the push-ups on your toes.
While calisthenics may seem like an easier form of exercise because they don’t involve weights, you still don’t do them every day. These exercises tear down your muscles, which need time to recover so you can safely build up mass and strength. Allow at least one day of rest in between training for each muscle group to help with injury prevention.
Get the most out of your workouts by grouping similar body parts together. Work the upper body muscles one day and the lower body muscles another day. If you’re looking for quicker results as a beginner, try working your full body three times a week.
Can You Get in Shape From Only Using Your Own Body Weight?
Image credit: Kate Trysh / Upwork
That’s the age-old question, isn’t it? It may take more time than traditional weight lifting, but the answer is yes. You can build muscle and lose pounds with bodyweight exercises.
Calisthenics is a great way to shape your body to look just the way you want. Most of these bodyweight exercises include your whole body, like planks. The trade-off here is that it takes time. Since they are more sustainable than high-intensity cardio workouts, they have a better chance of improving your body composition, building muscle tone, and increasing your metabolism.
Age is also a factor. While just about everyone can benefit from bodyweight workouts, a person in their 20s will see quicker results than someone in their 60s. As we get older, our metabolism slows down. It’s also likely that a younger person will be able to do advanced calisthenics exercises sooner.
What Are the Pros And Cons of Calisthenics?
Benefits of Calisthenics
You Can Do Them Virtually Anywhere
All you need is your body and the floor to do calisthenics. They can be done inside or outside, whether you’re at home, on the beach, or in a hotel room. Unlike many other forms of exercise, you can also perform them in a small space.
Calisthenics Are Affordable
All you need is you. You don’t need a gym membership you may never use, and forget about the expensive home gym! Because performing calisthenics can be free, anyone can afford them no matter their budget. If you want to buy equipment, such as a bar for pull-ups (affiliate link), that’s fine, but it’s absolutely not necessary.
Brain-Body Connection is Enhanced
Coordination is a huge requirement in calisthenics. The brain needs to be working as hard as the body to maintain this important skill. Agility is another component of these bodyweight exercises. Again, the brain needs to be as finely tuned as the body to perform movements precisely.
Every Muscle In Your Body Gets Attention
Ranging from chin-ups to leg raises, lots of calisthenics exercises are considered compound exercises. This means they work more than one muscle group at a time. For example, you need to stabilize your core to maintain good technique and stay balanced when performing many calisthenics moves. So, most of the time, you’re getting a two-for-one deal with whichever muscle group you’re targeting!
They’re also considered a kind of functional movement training, and they help your entire body to get fit so it can perform daily tasks safely. Functional training helps prevent the occurrence of injuries that happen as a result of picking up your child or carrying groceries.
Downsides of Calisthenics
It is Difficult to Target Only One Muscle Group
If you're looking to focus on one specific muscle or group, calisthenics may not be a good fit. Compound exercises like these use two or more muscle groups. Weak spots and single muscles are best served using weights to strengthen them. The same goes for muscles you may want to enhance for visual appeal.
It’s also a good idea to avoid calisthenics if you’re in physical therapy or rehab. You may not be able to perform without causing further injury since you can’t isolate certain muscles. It’s best to wait until you’re fully healed before attempting these types of movements.
There’s Slower Progress Than With Weight Training
It may take weeks or months to see progress. When you’re able to work one muscle by lifting weights, you see progress much faster in that one area. Since calisthenics work more than one muscle at a time, improvements are spread out and less easy to see. Understandably, this can be discouraging.
Limitations With Lower Body Growth
Sure, you can add more squats and lunges to your routine, but they won’t help your leg muscles get massive. Growing those powerful leg muscles requires more than just bodyweight training. After all, your legs are designed to support your body weight, so calisthenics isn’t much of a challenge to them. So if you want to add muscle mass for bulging thighs, these aren’t the way to go.
Example Calisthenics Workout Plan
Jump Squats
Start with your feet parallel to each other. Keep them in line with your shoulders.
Now move your feet a few inches apart and point your toes outward.
Bend your knees. Lower your hips back and down.
Keep your head facing forward and your chest up.
Go as far down as possible, then jump up as hard as you can.
Do two to three sets of 25 reps each. Rest for two minutes in between sets.
Plank
Place your palms and toes on the floor. You can also start on your forearms if it’s too challenging to use your palms.
Fire your abdominal muscles, drawing your belly button to your spine.
Keep your torso straight and your shoulders down, away from your ears.
Hold for 10 seconds, then release. It’s OK to rest on the floor.
Start holding for 10 seconds, then work your way up to 30, 45, and 60 seconds if possible.
Arm Circles
These can be done sitting or standing.
If standing, place your feet shoulder-width apart.
Extend your arms out straight, keeping them parallel to the floor.
Start with small circles, gradually making them bigger for about 10 seconds.
Reverse the circles and go backward for 10 seconds.
Beginners can start with 15 to 20 circles, progressing to 45 twice a day.
Pistol Squats
Stand with your feet a few inches apart, closer than shoulder-width.
Lift one leg up a few inches, keeping it straight.
Bend your standing knee and go as low as you can.
Keep your back and other leg straight.
Stand back up, pushing up with your bent leg.
Repeat with the other leg.
Do three to four sets of 8 to 10 reps on each side. Keep your pace even.
Push-Ups
Get into a plank position, but place your hands wider than your shoulders.
Straighten your legs and arms so you’re angled away from the ground.
Slowly bend your arms, lowering your body till your chest barely touches the floor.
Hold for a moment before straightening your arms and returning to the starting position.
Fitness trainers suggest doing three sets of push-ups. You’ll have to do a little math to figure out how many reps per set you should be doing for each set. Do as many push-ups as you can in two minutes, then divide that number by three.
FAQ
Can I start calisthenics at any age?
For the most part, yes. Calisthenics is safe for toddlers all the way up to people in their 70s and beyond. People over 70 should get the green light from their doctor just to be safe.
Is it okay to do calisthenics every day?
No, unless you’re a seasoned calisthenics pro. These are compound exercises that work more than one muscle. Your muscles need time to recover between workouts. Different exercises have different recovery times. Unless you know which exercises to switch out on different days, you could get hurt.
Is weight training or calisthenics training better?
It depends on your fitness goals. As we discussed earlier, if your goal is to have huge legs, then weight training is the better choice. But, if you’re looking to lose weight or slim down your overall physique, then calisthenics is a smart option.
