What is Calisthenics?

Seeing people do calisthenics can be mind-blowing. Whether it’s that person with the ripped calisthenics physique doing a human flag in your local park, handstand press-ups in the gym, or a planche on social media - these advanced moves are inspiring.

But calisthenics isn’t just about these gymnastics-style maneuvers. In fact, you’ve almost certainly done lots of calisthenics yourself. From plank to squats, lunges to the humble pushup, many common kinds of training include a calisthenics element. 

To get you up to speed on calisthenics, this guide will walk you through:

• What exactly calisthenics is

• The benefits of calisthenics

• Limitations to be aware of

• How to start calisthenics (simple routine with instructions)

• More advanced calisthenics

Define calisthenics - what it is

Calisthenics can be defined as a form of strength training that uses body weight as the sole form of resistance. Unlike weight training, you don’t use dumbbells, kettlebells, or machines to build strength. Instead, you put your body into various positions which force it to work various muscle groups. 

There is an enormous variety of calisthenics exercises, but some of the most common include things like:

• Press-ups

• Pull-ups

• Planks

• Crunches

• Squats

• Lunges

Calisthenics focuses on functional strength, and most routines are full-body workouts. Functional strength is about mimicking the body’s natural movements so you are better able to carry out everyday activities - things like standing up from sitting, lifting things, or climbing over obstacles (granted, a human flag isn’t something most people need to do regularly!). 

With calisthenics, there’s a huge variety in terms of complexity and goals. From simple routines for calisthenics at home that are designed to help elderly people maintain strength, right through to competitive events that border on professional gymnastics, you can make it fit your lifestyle and needs.   

Calisthenics meaning

Calisthenics is an ancient form of exercise. The word is derived from two Ancient Greek words, kallos (beauty) and sthenos (strength). One theory is that it was first developed to prepare Spartan warriors for war (you know, those indomitable fighters from the movie 300).

Key benefits of calisthenics

Calisthenics is a fantastic form of exercise and is a great way of challenging yourself. Here are some of the key benefits of following a calisthenics routine. 

• Increases your strength

Numerous studies have shown that calisthenics training can help you improve your strength on various measures. For example, one study got a group of men to do calisthenics training for eight weeks and compared them to a group that carried on with their normal workout routines. At the end of the eight weeks, the calisthenics group saw a 16.4% increase in strength on average. 

• Calisthenics body composition

Calisthenics also has a measurable impact on body composition. In the same study mentioned above, the calisthenics group had reduced their body fat significantly more than the regular exercise group. 

• Similar benefits to traditional cardio

If you’re thinking of taking up calisthenics, you might worry you’ll lose the benefits you get from your standard cardio sessions. But that might not be so. One study found that ‘all out’ calisthenics sessions offered similar benefits to a traditional running workout.

• Helps reduce the effects of the ageing process

We all know exercise is crucial for us as we get older, and research shows that even short, gentle calisthenics exercises throughout the day can help maintain muscle strength and improve balance among older people. 

• Calisthenics is great for coordination and posture

Ever struggle with balance? Try calisthenics. Research has shown it can improve posture, and other studies suggest it may even be more effective than Pilates for some kinds of coordination. 

• Calisthenics can be fun and challenging

If you’re getting bored of hitting the weight machines at your gym, taking up calisthenics can be a great option. Especially as you get more experienced, some of the advanced movements can get seriously challenging - and mastering them can be rewarding. 

• You can do it anywhere, without equipment

You can do calisthenics at home, in the park, at the gym or wherever you like. You don’t need weights or fancy equipment either. 

Suggested: Find the right workout routine for you

Calisthenics issues and limitations to be aware of

Calisthenics is undoubtedly a great form of exercise. However, it’s always important to be aware of certain issues and limitations when taking up a new form of training. 

• There is an injury risk

There’s always a risk of getting injured in most sports, and the same goes for calisthenics. One Australian study of 550 people who did calisthenics at a fairly high level, found that about a third of them developed injuries each year (lower back and hip/thigh injuries were most common).

• A calisthenics body is different from a weight-lifting body

Unless you’re training at intense levels, the kind of physique you’ll get from doing calisthenics is unlikely to be as bulky as you’d develop from weight lifting. With calisthenics, the only load you have is your body, whereas weightlifters can progressively add more kilos, challenging their muscles further, and becoming more ‘built’. 

• You might want to combine it with aerobics for weight loss

If you’re looking to burn fat, then calisthenics can help on your weight loss journey. However, research shows that combining calisthenics with aerobic exercise (running/cycling, etc.) is even more effective. 

How to start calisthenics 

New to calisthenics? In this section, we’ll walk you through some beginner’s essentials, before describing some simple routines. Once you’ve mastered the basics, we’ve described some of the more advanced moves you can try next. 

General tips for starting calisthenics

Before starting your first calisthenics session, keep the following tips in mind:

• Health check: If you have any injuries, particularly joint or muscle damage, speak with a PT or medical professional before starting a new regime. 

• Warm-up: A calisthenics workout can be tough on your muscles and joints, and going in the cold could potentially lead to frustrating injuries. So, it’s vital to warm up properly. A light jog, butt kicks, star jumps, arm swings plus some static stretching is the bare minimum.

• Go slow: It will take months, maybe even years, to build up the strength to do the most advanced calisthenics moves. Avoid the temptation to start trying handstand press-ups on day one — you can easily do yourself damage. Master the basics before progressing. 

• Consider using equipment: OK, so this might sound contradictory in a guide to calisthenics! But using certain kinds of equipment can help you lay the foundations for more advanced calisthenics later. For example, pull-ups can be super hard. By using an elasticated band looped over a bar, you can start building the muscle you need, but with a helping hand. 

• Think about taking classes: Signing up for some calisthenics classes can be a good idea. You’ll get advice on how to do more complicated moves from a qualified instructor, which can help reduce your chances of injury. 

• Make it regular: Getting better at calisthenics takes time - you won’t see the results after just a couple of sessions. Aim to do at least two calisthenics workouts per week, gradually increasing the intensity and complexity of your routine. 

Beginners’ calisthenics routines

We’ve put together ideas for a couple of different beginners’ calisthenics workouts. As always, remember to spend a few minutes warming up before you begin. 

Beginners’ calisthenics at home

Looking to work out in your room without any equipment? This simple calisthenics routine has you covered. Rotate through the routine three times. 

1. Squats. 10 reps

Stand with your feet shoulder-width apart and your toes slightly pointed outward. Begin by bending at the knees and hips simultaneously, keeping your weight on your heels. Lower your body until your thighs are parallel to the ground. Hold your arms straight in front of you for balance. Push through your heels to return to the starting position.

 2. Plank. 30 seconds

Start by lying face down on the ground with your forearms resting on the floor, bent at your elbows. Lift your body off the ground, balancing on your forearms and toes, keeping your body in a straight line from head to heels. Engage your core and ensure your back remains flat. 

3. Press ups. 5 reps

Place your hands on the ground, slightly wider than shoulder-width apart, extend your legs behind you, and balance on your toes. Engage your core, with your body forming a straight line from head to heels. Lower your body by bending your elbows until your chest nearly touches the ground. Push back up to the starting position by straightening your arms. 

To make things easier, place your knees on the ground. 

4. Bed/desk dips. 7 reps. 

Find a stable surface, such as a bed or desk. Stand facing away from it, while keeping the backs of your thighs/glutes just touching it. Place the palms on the surface, then step your feet out in front of you and balance on your heels. You’ll now be holding your weight in your arms. Next, bend your elbows until they reach around 90 degrees, then extend them back to the starting position. 

Once you’ve mastered these basic calisthenics exercises at home, you could also include more moves:

• Lunges

• Crunches

• V-ups

• Bicycle crunches

• Donkey kicks

• Hand release press ups

• Single leg squat

• Sumo squat

Beginner’s calisthenics with bars

This beginner’s calisthenics routine assumes you have access to bars for performing dips and pull-ups. You can often find suitable equipment in gyms, Many parks also have installations. Rotate through the routine three times. 

1. Assisted chin up with band. 5 reps

Loop an elasticated exercise band over a bar that is above head height. Jump up, and hold the bar underhand (with your palms facing towards you), just wider apart than your shoulders. Place a knee or foot through the bottom of the band. Now, engage your core and shoulders while bending your elbows, keeping your chest lifted. Keep pulling up until your chin is level with the bar. Hold for a second, then return to starting. 

For a more challenging variation, perform a pull-up, where your palms face forward against the bar. 

2. Dips with parallel bars. 5 reps

Find bars of a suitable height. Grip the bars firmly, then lift yourself with your arms fully extended, and your feet off the ground with a bend at the knee. Next, lower your body by bending your elbows until your upper arms are parallel to the ground. Push back up by straightening your arms to return to the starting position.

3. Jump squats. 10 reps

Perform a squat (see previous section), but after reaching the lowest point, push up explosively through your heels and jump into the air. Land on your toes, then drop down into a squat again and repeat. 

4. Hanging knee raise. 5 reps

Find a pull-up bar that allows you to fully extend while hanging without touching the ground. Grip the bar with an overhand grip (palms facing forward), and hang. Now, lift your knees towards your chest by bending at the hips. Raise your knees as high as you comfortably can. Slowly lower your legs back to the starting position, maintaining control and avoiding swinging or using momentum. 

Once you’ve mastered these movements, you can challenge yourself with more advanced techniques:

• Hanging leg raises

• Toes to bar

• Bar L-sits

Most advanced calisthenics

As mentioned above, you should take things slowly with calisthenics, only building up gradually to more advanced kinds of exercise. But it’s always great to have goals to work towards. Some of the most advanced calisthenics movements include:

• Typewriter pull-ups: Perform a pull-up, then traverse side to side while at the top position, before returning down to start. 

• Muscle-ups: You perform a pull up then once your chest is close to the bar, you powerfully transition to extend your arms below you so the bar’s at your waist. Imagine pulling yourself out of the deep end of a swimming pool. 

• Human flag: Find a vertical pole, grip it with both hands, engage your core to lift your body off the ground, and lift your legs so they’re parallel to the ground. 

• Handstand press-up: Get into a handstand, then bend your elbows before extending upwards. Need help? Read our guide to performing a handstand here. 

Calisthenics is increasingly popular today and it’s easy to see why. A single calisthenics session gives you a full body workout and builds your functional strength, while also being really fun and challenging too. So, where will you start?