Calisthenics, seemingly a new trend, has ancient roots dating back to Greece. Greek soldiers used bodyweight exercises to build strength and fitness. Did you know? The word calisthenics comes from the Greek words meaning strength and beauty.
Over time, the sport evolved, and enthusiasts began adding weights for an extra challenge. Weighted calisthenics gained popularity in gyms worldwide.
While calisthenics can be adapted for various fitness levels, we’ll focus on the more advanced weighted version. Adding weights can supercharge your strength gains and fitness progress. It’s an excellent way to break through plateaus and challenge yourself further.
These foundational exercises pave the way for more complex movements seen in sports like gymnastics. Mastering weighted calisthenics prepares you for skills like ring dips, parallel bar routines, and impressive pull-up bar tricks. Let’s explore some fundamental yet challenging weighted calisthenics exercises.
Top 6 Calisthenics Weighted Workouts
Try this weighted calisthenics workout that consists of six exercises targeting all parts of your body.
6 Best Weighted Calisthenics Workouts
Most of these exercises will require pull-up and dip bars, boxes, and a weight belt with a chain and plates. So, this weighted calisthenics workout is best done at a gym. If you want a home option with minimal equipment, try this calisthenics workout at home.
Weighted Pull-Up
The weighted pull-up is a challenging but fantastic exercise for the upper body. It primarily targets the latissimus dorsi, or lats, biceps, and core muscles.
This advanced variation of pull-ups involves using a weight belt with a plate attached. The plate hangs between your legs as you perform the exercise. Weighted pull-ups are excellent for building upper body strength, improving grip strength, and improving overall back development.
How To Do
- Attach a weight belt with a chain around your waist and secure a weight plate to the chain.
- Grab the pull-up bar with an overhand grip (hands facing away), hands slightly wider than shoulder-width apart.
- Hang with arms fully extended, engaging your core and glutes (buttocks).
- Pull yourself up until your chin is just over the bar.
- Pause briefly at the top to feel the muscles working before lowering yourself back to the starting position with control.
Tips
- Start with a lighter-weight plate and gradually increase as you build strength.
- Focus on controlled, slow movements rather than using momentum, especially on the way down.
- Exhale as you pull up, inhale as you lower down.
- Always warm up properly before attempting weighted pull-ups by doing a few reps without weights first.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 4–5 | 3–5 (Explosive) |
Weighted Chin-Up
The weighted chin-up is a variation of the pull-up that targets the biceps and lats. It uses an underhand or supinated grip. This grip places more emphasis on the biceps brachii, which are located at the front of your upper arm.
Weighted chin-ups are also great for building the upper body and increasing bicep and back strength. Adding weight increases the challenge, promoting further muscle growth and strength gains.
How To Do
- Attach a weight belt with a chain around your waist and secure a weight plate to the end of the chain.
- Grasp the chin-up bar with an underhand grip (palms facing you), hands shoulder-width apart.
- Start with arms fully extended, and pull yourself up by squeezing your biceps and back muscles until your chin clears the bar.
- Pause briefly at the top to ensure good engagement, then lower yourself slowly back to the starting position.
- Continue in the same manner until all repetitions are completed.
Tips
- Start with a lighter weight and gradually increase as you build strength.
- Ensure controlled movements by focusing on muscle contraction.
- Exhale as you pull up towards the bar, inhale as you lower down.
- Always warm up properly before attempting weighted chin-ups. You can try banded lat pull-downs for a warm-up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 4–5 | 3–5 (Explosive) |
Weighted Push-Up
The weighted push-up is a fantastic exercise that primarily targets the pectorals, deltoids, and triceps. Adding a weighted vest to this classic bodyweight exercise increases resistance, making it more challenging. The extra challenge provides progression, which can result in muscular hypertrophy (size) and increased strength.
How To Do
- Put on a weighted vest.
- Start in a standard push-up position with hands slightly wider than shoulder-width apart and elbows pointing downward.
- Keep your body straight from head to heels; flex your core and glute muscles.
- Bring your chest to the floor as low as possible.
- Push through the palms of your hands to come back up to the starting position.
Tips
- As a guide, you should be able to perform at least 20 bodyweight push-ups before adding weight.
- Keep elbows at about a 45-degree angle from your body and avoid flaring them out.
- Avoid sagging or arching your back or sticking your butt up, keep your body straight.
- Breathe in as you lower down, breathe out as you push up.
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 | 3–5 | 3–5 (Explosive) |
Weighted Dip
The weighted dip is an advanced exercise that targets the chest, triceps, and shoulders. In this variation, you would add the weight by wearing a belt with a plate attached via a chain.
The challenge here is pushing yourself up against gravity and the weight. So, be prepared to work hard. Weighted dips are excellent for building upper body pushing strength and developing chest and tricep muscles. They also engage core muscles for balance during the movement.
How To Do
- Attach a weight belt around your waist and secure a weight plate on the bottom of the chain.
- Position yourself on parallel bars with arms fully extended and elbows locked out, supporting your body weight.
- Dip your body downwards by bending your elbows until your upper arms parallel the bars.
- Push yourself back up by straightening your arms.
Tips
- Start with a lighter plate and gradually increase as you build strength. The form is more important than the number of reps you do.
- Keep your core engaged and maintain a slight forward lean throughout. This will happen naturally.
- Slow down and avoid swinging or using momentum during repetitions.
- If you experience shoulder discomfort, adjust the arm position or grip width where it’s more comfortable.
- Inhale as you lower, exhale with power as you push up.
- Warm up with arm circles and band-assisted dips to prepare your shoulder joints before your first working set.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 4–5 | 3–5 (Explosive) |
Weighted Squat
The weighted squat targets the quadriceps, hamstrings, and glutes. You’ll use a weight belt while standing on two sturdy boxes or platforms. The platforms need to be high enough so that when you squat down the plate, it doesn’t hit the floor. This allows the weight plate to dangle freely between your legs.
This approach can be beneficial for isolating lower body strength. It also reduces strain on your upper body during the exercise. This makes it an excellent choice for those recovering from upper body injuries.
How To Do
- Attach a weight belt around your waist and secure a weight plate to the bottom of the chain.
- Find two sturdy boxes of appropriate height. Get up onto the boxes with one foot on each box.
- Squat down as deep as you can with good form.
- Allow the weight to lower between the boxes or platforms with control.
- Push through your feet to return to the starting position of the squat.
Tips
- Start with a lighter weight and focus on proper form before increasing the load.
- Avoid lifting your heels off the platforms; ensure they are always in contact with the box.
- Maintain a neutral spine; avoid rounding or arching your back during squats.
- Ensure that the boxes are stable and secure before beginning the exercise.
- Perform a few bodyweight squats before starting this exercise to warm up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 4–5 | 3–5 (Explosive) |
Weighted Leg Raise
The weighted hanging leg raise is an advanced core exercise. It targets the lower abdominal muscles very effectively. In this version, you’ll hang from a pull-up bar while gripping a dumbbell between your feet. This exercise also engages the hip flexors, which are the muscles at the front of your hips. They help you lift your legs and bend at the waist.
How To Do
- Prepare a dumbbell standing vertically at the bottom of the pull-up bars. This way, you can easily reach it with your feet once you are in position.
- Hang down from a pull-up bar with a firm overhand grip, arms fully extended.
- Grip a dumbbell securely between your feet.
- Keep your knees bent and lift them towards the ceiling.
- Slowly bring your feet with the dumbbell back down.
Tips
- To protect your lower back, you should keep your core engaged throughout each rep.
- Keep your back muscles tight and switched on. This will also help you avoid swinging back and forth.
- Avoid swinging your feet too far back when you go down.
- Exhale as you lift your legs and inhale as you slowly bring them down.
- Warm up by doing one set of 15–20 lying leg raises to activate your abdominal muscles.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 4–5 | 3–5 (Explosive) |
Best Weighted Calisthenics Workout Routine
If you need some guidance to get started, below is one of the most effective full-body calisthenics workouts you can follow.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Weighted Pull-Up | 10 sets | 4 reps | 60–90 seconds |
| Weighted Push-Up | 10 sets | 3 reps | 60–90 seconds |
| Weighted Dip | 10 sets | 3 reps | 60–90 seconds |
| Weighted Squat | 10 sets | 4 reps | 60–90 seconds |
| Weighted Leg Raise | 10 sets | 4 reps | 60–90 seconds |
Benefits Of Calisthenics Weighted Workouts
Below, you can see some of the amazing calisthenics benefits. Weighted calisthenics take functional training to the next level, and we think you should absolutely give it a go.
Improved Health And Longevity
Calisthenics can be a powerful tool to combat the negative effects of our increasingly sedentary lifestyles. Studies show that adults spend a staggering 51%–68% of their waking hours in sedentary behaviors. This prolonged inactivity can lead to numerous health complications and increased mortality risk.
Calisthenics offers a practical solution to counter the negative effects of a sedentary lifestyle. These bodyweight exercises can be performed anywhere, without equipment, making them ideal for breaking up long periods of sitting. With weighted calisthenics, you can improve muscle strength, balance, and overall fitness, effectively combating sedentary-related health risks.
Improved Strength And Increased Muscle Mass
Weighted calisthenics takes traditional bodyweight exercises to a new level by adding external resistance. This method allows you to increase the mechanical tension on your muscles, which is crucial for muscle growth. By incorporating weights, such as a weight belt or plates, you can stimulate muscle hypertrophy dramatically.
This approach to calisthenic training can enhance strength development and allow for progressive overload. Progressive overload means gradually increasing the weight or resistance to keep challenging your muscles. This principle is essential for continuous improvement in strength and muscle size and avoiding plateaus.
Improved Muscle Flexibility And Joint Mobility
Weighted calisthenics not only builds strength but can also improve flexibility and joint mobility. By combining resistance with full-range movements, these exercises encourage you to work through sticking points, improving overall mobility.
Studies show that strength training can increase the range of motion. Consistent practice of exercises like dips, push-ups, and deep squats can significantly improve flexibility over time. This enhanced flexibility translates to more efficient and safer movement in daily activities.
The increased joint mobility and muscular flexibility gained from weighted calisthenics can reduce injury risk. Your body becomes more adaptable and resilient, moving with greater ease and efficiency in various situations.
Expert Training Tips To Follow
- With calisthenics, you should master the bodyweight version before considering adding weight. Ensure you can perform at least fifteen repetitions of each exercise without weight before adding weights.
- Gradually increase the weight or reps each week to avoid plateaus and continue building strength and muscle.
- Ensure a firm grip during exercises like weighted pull-ups to maximize effectiveness and prevent slipping. Don’t just grip with your fingers; wrap the whole hand around the bars.
- Keep a detailed log of your workouts, including weights used and reps completed, to monitor improvements over time.
- Prioritize proper form over heavier weights to prevent injury and ensure maximum muscle engagement.
- Allow adequate recovery time between sessions to promote muscle growth and prevent overtraining. Ideally, you should give each muscle group at least 48 hours to recover before training it again.
Conclusion
Weighted calisthenics is a powerful training method for building strength, muscle mass, and overall fitness. Adding resistance to traditional bodyweight calisthenics can effectively challenge your muscles and achieve significant progress. Incorporate techniques we discussed into your routine to propel your progress.
Frequently Asked Questions
Yes, you can do calisthenics with weights by adding weighted belts or vests to your exercises. It’s a great way to challenge yourself beyond what you can achieve with just body weight.
Yes, weighted calisthenics are very challenging and can help you bulk and grow muscles effectively. Make sure to learn how to do the exercises correctly and get the form right first before adding weight.
Aim for 6–12 reps per set in weighted calisthenics to balance strength gains and muscle hypertrophy effectively.
Perform weighted calisthenics two to three times per week, allowing rest days between sessions for recovery and muscle growth.
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About the Author
Liv Banks-Strong, PT Pre & Postnatal Personal Trainer
