You might not hear the term calisthenics used often by the fitness crowd these days, but this form of classic bodyweight exercise is timeless. Calisthenics can provide an excellent, well-rounded workout — with no equipment required. Learn about the many benefits of calisthenics and how to get started with a sample workout.
What are calisthenics?
Calisthenics is a form of strength training that uses your body weight as a form of resistance to perform full-body exercises. Fitness experts regard calisthenics as an effective way to keep in shape that can help improve strength, endurance, flexibility, and coordination.
Push-ups, sit-ups, and jumping jacks are all calisthenics exercises that you may have been doing since gym class as a kid. Today, popular calisthenics exercises like squats, chin-ups, burpees, and planks have been added to the mix. Calisthenics exercises can range from easy to hard and can be modified as needed to meet your fitness level.
Benefits of calisthenics
Calisthenics has been practiced since the time of the ancient Greeks. This type of exercise offers multiple benefits. Here are a few:
Convenience: Calisthenics became one of the most popular exercises during the COVID-19 pandemic. The exercises can be done anywhere and anytime. You can do these exercises when it’s convenient for you, where it’s convenient for you, and without any special equipment. Plus, it’s free.
Adaptability: Body-weight exercises can be tailored to fit your fitness level, whether you’re just starting out or are already an athlete. As you get stronger, you’ll be able to complete more repetitions of the exercise, or incorporate modifications such as pulses or isometric holds to challenge the muscles.
Efficiency: Even smaller amounts of body-weight exercise can yield positive results. In one study, a routine of eight simple lower-body exercises — such as squats, knee lifts, and heel raises — led to a 15% increase in muscle strength and power after 10 months.
Effectiveness: Body-weight training is highly effective, which is why both the military and elite gymnasts use it to achieve results. Research shows that body-weight exercises can build muscle effectively without the need for external weights. Studies also show calisthenics can increase aerobic capacity, muscle endurance (especially in the core), and flexibility.
Getting started with calisthenics
Getting started with calisthenics is straightforward since you don’t need equipment or a gym. All you need is some space where you can safely do the exercises. This can be in your own home if you have a flat surface with enough space to perform the exercises.
Having a repertoire of go-to exercises that are easy to do can also make starting a calisthenics program easier. You can modify these exercises to become more challenging as you develop greater strength and stamina.
Before starting any new exercise program, discuss your goals and plans with your doctor, especially if you have a medical condition such as heart disease, diabetes, arthritis, or osteoporosis.
To get the best results from your calisthenics program, keep these tips in mind:
- Warm up properly. Give yourself five to 10 minutes to warm up before a workout. This allows your body to prepare for exercise by providing more oxygen to your muscles, lubricating your joints, and increasing your range of motion.
- Build up gradually. Taking on too much too soon can lead to injuries. As you gain strength, you can gradually add repetitions, sets, and additional exercises.
- Focus on form. As with all exercises,good form will ensure that you get the most benefits and will help you avoid injuries.
- Don’t lock your joints. When straightening out your legs and arms, always leave a slight bend in your knees and elbows.
- Work in a pain-free range of motion. When moving your arms or legs, stick with a range that feels comfortable.
- Let muscles recover. The American College of Sports Medicine recommends only two or three complete strength workouts a week; consider giving yourself a day off in between.
- Keep moves slow and controlled, and breathe throughout. Blood pressure rises if you hold your breath during resistance exercises.
Sample calisthenics workout
You can try the exercises below as part of a calisthenics routine. When you are training for strength, aim for eight to 12 repetitions, or reps. If you cannot do all the reps at first, just do what you can, and then gradually increase reps as you improve. Beginners can start with one set of reps, working up to three sets as you develop strength. Rest 30 to 90 seconds between sets.
