Calisthenics is a type of exercise that relies on body weight. It requires time and dedication to develop the strength and techniques needed to be an expert.
Establishing a routine at each stage of your progress, such as following a push-up progression, can accelerate the process. As your endurance, coordination, and flexibility increase, having a structured routine can also help you avoid injuries. This becomes essential as you intensify the workouts.
Calisthenics provides a wide range of workouts with varying difficulty levels that are suitable for everyone. Want to learn how to start calisthenics? The following sections focus on specific aspects of the exercise movements, providing a step-by-step guide to mastering calisthenics.
How To Get Into Calisthenics
You can begin learning calisthenics by mastering basic bodyweight workouts. Examples of beginner-friendly exercises include:
How To Start Calisthenics
As a beginner, focusing on the essentials can help you learn calisthenics more quickly. Practice proper form and establish an exercise and recovery routine for each of the following workouts.
Push-Up
Push-up is a basic fitness exercise that works the pectoral muscles, often known as the chest muscles. This dynamic exercise works muscles in the core, upper arm, and shoulders.
Push-ups may dramatically improve your upper-body strength and athletic performance. They shape your upper body muscles while also strengthening your bones.
Push-ups are also very effective for increasing endurance while improving the appearance of your trunk. That being said, they are one of the top basic exercises for starting calisthenics.
How to do
- Start in the full plank posture. Place your feet together and your arms approximately shoulder-width apart.
- Engage the core and glutes and straighten the back and neck.
- Slowly bend your elbows to drop yourself to the floor. Pause when your chest is almost touching the floor.
- Slowly return to the beginning plank position.
- Perform the lowering and rising actions for the specified repetitions and sets.
Tips
- Maintain a neutral spine and refrain from lifting the pelvis or sagging the hips.
- Move into the full range of motion in each set.
- Gradually increase the level of difficulty by altering the placement of your hands or increasing the number of reps and sets.
- Maintain a consistent fitness regimen and monitor your progress.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Squats
Squats, a compound exercise that resembles sitting and standing, are one of the best lower body calisthenics exercises. They mainly target the glutes, quadriceps, and hamstrings.
Squats benefits include progressively enhancing lower body strength and general stability. This allows you to execute everyday chores more successfully while also improving your athletic abilities.
How To Do
- Stand upright with your feet approximately shoulder-width apart.
- Engage your abs and raise your hands to shoulder height. Keep them straight in front.
- Bend your knees slowly to lower yourself, just as you would while sitting. Pause when your hips attain a 90-degree angle.
- Press through your feet to return to a straight position.
- Repeat the down and up movements as per the sets and reps shown below.
Tips
- Warm up before exercising to prepare the mind, muscles, and joints.
- Keep your spine neutral and abs engaged.
- Distribute your weight equally across your foot — heel, ball of foot, and big toe.
- Maintain a straight line from your toes to your knees to prevent inward collapse.
- Instead of swinging, move slowly and deliberately so that all the muscles you need to target are engaged.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Lunges
Lunges are a resistance exercise that works the glutes, quadriceps, and hamstrings while also activating the calves, abdominals, and adductors. Due to its unilateral nature, this exercise is great for correcting muscular imbalances among other top benefits of lunges.
How To Do
- Stand upright, hands on your hips with elbows turned out, and feet hip-width apart.
- Take a step forward with your left leg, as if walking, with your right leg approximately two feet ahead. Engage your core and maintain a straight back.
- Bend your knees to lower your body, leaning on your left knee. Pause while your left thigh is parallel to the ground.
- Push back up through the front foot to stand up.
- Switch legs and perform the forward step with your right leg.
Tips
- Keep your core engaged to maintain a neutral spine.
- Maximize the length of your step to completely engage the target muscles.
- Maintain complete control of each movement. You may tumble if you move too quickly.
- Variate the lunges regularly to keep the exercise interesting. You may walk, jump, or reverse them as long as you use the appropriate form.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | N/A | N/A |
Planks
The plank is a basic full-body calisthenics workout. It works the abs, obliques, erector spinae, hip flexors, and glutes. It also engages muscles in the arms, legs, and shoulders. It’s an excellent exercise for developing core strength and endurance.
Optimal workout execution has been found to improve musculoskeletal pain in office workers. This is pain involving muscles, tendons, joints, etc. With proper technique, you can notice plank benefits after a month.
How To Do
- Begin by laying face down on a flat surface.
- Engage your core muscles firmly and tense your thighs and glutes.
- Lift yourself off the ground and place your forearms directly below your shoulders, with your fingertips pointing forward.
- Maintain a straight line from your head to your heels, with your feet together and your toes grounded.
- Hold the position for the recommended period before lowering your body to the ground slowly and with control.
Tips
- Maintain good form by firmly engaging the core.
- Control your breathing. Forgetting to breathe might make it difficult to endure until the time lapses.
- Start with small intervals and gradually increase the time.
Optimal Sets And Reps
Training Style | Sets | Duration (per set) |
|---|---|---|
| Strength Training | 3–6 | 20–40 seconds |
| Hypertrophy | 3–5 | 30–60 seconds |
| Endurance Training | 3–4 | 60+ seconds |
| Power Training | N/A | N/A |
Leg Raises
Leg raises are a core strengthening exercise. They work the lower abs, obliques, and hip flexors while stimulating a variety of leg muscles.
Incorporating this exercise into your training program may help define your core muscles and improve core stability. Over time, this exercise may improve your functional efficiency while decreasing your susceptibility to back discomfort and injuries.
How To Do
- Lie flat on your back, with your whole backside grounded from head to heel. Place your hands on either side of your trunk, palms firmly pushed against the ground.
- Bring your legs together and engage your core.
- Slowly elevate both legs to the ceiling, keeping them straight together. Pause while your hips are at a right angle.
- Slowly drop your legs back to the ground.
- Perform the action for the specified number of sets and repetitions.
Tips
- Start by tilting your pelvis in a posterior (towards the floor) direction. This helps to maintain a neutral spine.
- Inhale while raising your legs and exhale when lowering them.
- Maintain control over each action. To achieve the greatest efficacy, move the legs gently and without building momentum.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | N/A | N/A |
Chair Chest Dips
Chair chest dips are a fun home exercise that primarily targets the chest muscles (pectorals), shoulders (deltoids), and arms (triceps). They also work many additional muscles in the abdomen, upper back, and ribcage.
Chair chest dips may help you develop a powerful, aesthetically pleasing chest. They successfully promote pectoral muscle growth and increase upper-arm strength. So, they are great foundational exercises for calisthenics.
How To Do
- Find two firm chairs. Position their backsides parallel to one other and approximately shoulder width apart.
- Stand between them and grip the top section in the center of each chair’s backrest.
- Lift your feet off the ground by pressing both hands together. After a stable lift-off, bend your knees to roughly 90 degrees at the knees.
- Hinge on your elbows and gently lower yourself. Pause when the elbows bend nearly 90 degrees.
- Slowly pull your body back up until your elbows are straightened.
- Repeat for the required number of sets and repetitions.
Tips
- Extend your elbows fully and push through your palms to engage your triceps. Lean slightly forward and keep your elbows at a 45-degree angle to activate your chest.
- Maintain a neutral spine and avoid arching your shoulders.
- Don’t press your elbows sideways. Flaring your elbows too much might strain your shoulder joints.
- Inhale while going down and exhale when getting up. Controlled breathing aids in sustaining rhythm and focus during an exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | N/A | N/A |
Chair Tricep Dips
Chair tricep dips primarily target the triceps, pectoralis, and rhomboids. They also work the trapezius, lats, and core muscles. This is a simple home workout that successfully isolates and shapes the triceps.
Regularly completing this exercise might assist to strengthen and stabilize the upper body. It promotes muscular development, resulting in a more attractive physical look. It may also help you build muscular endurance and enhance joint function.
How To Do
- Sit at the edge of a strong chair.
- Hold the seat with your hands shoulder-width apart, fingers pointed to the sides.
- Extend your legs to the front, feet pushing on the ground.
- Engage your triceps and upper back muscles. This helps to maintain your body stable while moving your hips from the seat to the front of the chair.
- Bend your elbows to a 90-degree angle, bringing your hips closer to the ground. Keep your back close to the chair.
- Press your hands together and gently straighten your arms to return your body to the beginning position.
- Repeat the exercise for a few sets and repetitions, depending on your training plan.
Tips
- Do not lock your arms at the top of the action to avoid elbow strain.
- To keep your body stable throughout the exercises, engage your core and breathe with control.
- Avoid going too low to avoid shoulder strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | N/A | N/A |
Glute Bridges
Glute bridges are an excellent lower-body exercise for hamstrings and glutes. They also strengthen the core and may be used in conjunction with any exercise regimen.
The exercise helps you by strengthening your hips, stabilizing your lower back, and improving athletic performance. This combination improves pain, muscle balance, and stability in the lower back.
Jumping, sprinting, and lifting are just a few of the various sports actions that rely on the targeted muscles above. This exercise also strengthens muscles in the knee and hip joints, enhancing joint stability and reducing injury risk.
How To Do
- Lie on your back, feet flat on the floor, knees bent.
- Relax your arms on the sides, palms facing down the floor.
- Engaging your core and glutes, lift your hips to create a straight line from shoulders to knees.
- Hold the top posture for a few seconds, keeping your glutes and core engaged.
- Gently descend your hips to the floor in a slow, controlled motion.
- Do the recommended sets of repetitions for the exercise.
Tips
- Refrain from arching your back to avoid lower back discomfort.
- Avoid using momentum throughout your moves. Using momentum can cut down on the time spent at long muscle lengths during some workouts. This can decrease the potential for muscle growth.
- Exhale as you lift your hips and inhale as you lower them.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | N/A | N/A |
Wall Sits
Wall sits are a basic calisthenics exercise that mainly works the glutes, quadriceps, calves, and core. They are especially useful in developing lower-body strength and endurance. They also improve core and joint stability.
Wall sits are effective finishing exercises for lower-body training. They may be used within circuits to increase leg muscle endurance and strength.
How To Do
- Stand with your feet shoulder-width apart and approximately two feet from the wall.
- Lay your back flat on the wall and slide down, forming a 90-degree angle at the knees.
- When sitting, line your knees with your ankles for correct posture.
- Engage your core and hold for the recommended time, or as long as you can maintain proper form.
- Repeat the program for multiple sets and repetitions, depending on your workout objectives.
Tips
- Avoid knee discomfort by keeping your knees at a 90-degree angle and properly distributing your weight.
- Press your head, shoulders, and lower back into the wall to keep your core engaged and your spine neutral.
- Maximize quad engagement by pressing the knees forward and tightening the upper thigh muscles.
- To relax and increase endurance, control your breathing without holding it.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–40 seconds |
| Hypertrophy | 3–5 | 30–60 seconds |
| Endurance Training | 3–4 | 60+ seconds |
| Power Training | N/A | N/A |
Best Beginner Calisthenics Workout Routine
The routine below has been designed to target major muscle groups throughout the body. You can do them 3–4 times per week and combine them with other basic calisthenic exercises to keep things interesting. Additionally, prioritize form over speed to get the most out of each session.
You can start the routine with these dynamic warm-ups. Each exercise should be done in 30 seconds
- Jumping Jacks
- Frontward And Backward Arm Circles
- Leg Swings
- Torso Twists
- Neck Rolls
Exercise | Sets x Reps | Duration | Rest (between sets) |
|---|---|---|---|
| Push-Ups | 2–3 x 6–12 | 60–90 seconds | |
| Squats | 2–3 x 12–15 | 60–90 seconds | |
| Lunges | 2–3 x 8–10 | 60–90 seconds | |
| Planks | 2–3 sets | 20–30 seconds | 60–90 seconds |
Benefits For Calisthenics Beginners
Here are the top benefits you will enjoy after you learn how to do calisthenics.
Improves Health
Endurance exercises can help you gain strength while also improving your cardiovascular health. With calisthenic exercise variations, you can tailor your routine to increase your heart rate during exercise. By increasing cardiovascular endurance and circulation, you will have a stronger, more efficient heart.
Additionally, high-intensity calisthenic workouts reduce body fat percentage while toning your muscles for a more defined physique. Individuals looking to lose weight can combine calisthenics with high-intensity interval training. This form of exercise has been shown to burn up to 30% more calories than other types of exercise. Calisthenics can be good for your mental health. It improves your mood, reduces stress, boosts self-esteem, improves sleep quality, and increases focus by enforcing routine and consistency.
Increases Strength
Most calisthenic motions call for an engaged core, gradually developing core strength and stability. The majority of these exercises also improve posture. Calisthenics involves compound movements that activate multiple muscle groups at a time as opposed to isolation exercises. This leads to greater strength gains.
Improves Athletic Performance
Calisthenics increases your functional strength by using your body weight as resistance. It accomplishes this by mimicking the body’s natural movement patterns, making them more efficient.
Typical calisthenic exercises require you to move through a full range of motion, stretching your muscles to achieve a wider range. This increases flexibility and joint mobility.
Furthermore, the workouts allow you to perform high-intensity exercises without having to lift heavy objects, which lowers the risk of injury. This makes them appropriate for beginners and those recovering from injuries. Calisthenics like handstands, pistol squats, and planks demand balance and movement control, gradually improving the static and dynamic balance of athletes.
Tips To Progress Further
Here are some pointers to remember when doing calisthenics.
- Set Goals And Track Progress — Setting clear goals and tracking progress can help you get through the learning curve more easily.
- Hold Positions For Longer — Increase isometric holds, which consists of maintaining a constant position under tension. Also prioritize slow negatives, which entail maximizing time under tension when lowering body weight.
- Try Harder Variations — Try more difficult variations and do more reps. For example, you can progress from standard push-ups to decline, pike, or archer push-ups with increased intensity.
- Incorporate Plyometric Moves — Plyometric exercises are based on force generation and speed to increase muscle power. They increase power and dynamic strength while activating fast-twitch muscle fibers (power fibers) required for advanced calisthenics.
- Make Time To Rest And Recover — Recovery time is critical for muscle development. Rest periods between workouts, including stretches and yoga, help to prevent muscle overuse and injury while also stimulating growth recovery.
Conclusion
Build a strong foundation when learning how to do calisthenics by applying the tips described above. It is critical for long-term success, especially if you remain persistent and prioritize good form.
As you pursue a fine-toned body, good health, and strength, it’s easy to overlook critical micro factors. Warm-ups, mindful breathing, posture, and recovery time create a sustainable routine with less risk of injury. Combining all these tips will actualize a properly implemented and effective calisthenic workout routine.
Frequently Asked Questions
As a beginner, exercise about 30 minutes per day, four times a week, to develop the skills and strength required for progression.
Calisthenic exercises are suitable for people of all ages because they are based on body weight rather than heavy lifting.
No, calisthenics are suitable for people of all ages because they use the body’s weight as resistance. Starting at the age of twenty-five is a great time because you are likely in your physical prime.
Yes, calisthenic exercises have calorie-burning effects that result in a well-toned physique and proper blood circulation. With so many callisthenic variants available, you can tailor your workouts to focus on getting ripped
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Krista Bugden, BHK Kinesiologist
