Calisthenics and weight training are popular forms of resistance exercise. Both work against resistance but in slightly different ways. This changes their suitable uses and applications.

Calisthenics uses bodyweight exercises that rely on the body as internal resistance. It uses different functional movement patterns that work against gravity. With this, the main focus is on improving mobility, coordination, flexibility, and conditioning.

Weight training uses external resistance in the form of free weights and machines. These require your body to overcome the resistance placed on it. The main focus is to build muscle strength and develop conditioning.

Both of these are commonly performed resistance training methods. They’re often seen as separate methods so not regularly performed together. However, should this be the case?

In this article, we provide a detailed overview that looks at combining both these methods. We discuss the considerations to make and the different ways to do this to get you started.

Can I Do Both Calisthenics And Weight Training?

Calisthenics and weight training can and should be performed together. Both focus on different physical aspects and share similar benefits when correctly applied. The applications of each and when to use them depend on several factors.

Callisthenics focuses on functional bodyweight exercises that build flexibility, mobility, endurance, and coordination. It also develops strength and muscle growth but to a lesser extent. 

Weight training focuses on resistance exercises that predominantly build muscle and improve strength. It also uses functional movements that build flexibility and coordination but again, to a lesser extent.  

Each of these are essential elements of physical movement and function. Strength and power generation require good function and mobility. Maintaining balance can be influenced by muscular strength. 

Therefore, both can complement each other and work many of the same attributes. The difference is the specific focus. 

Pros Of Doing Both

Well-Rounded Development

Combining both training methods means working on multiple physical characteristics at once. When correctly applied, this can lead to well-rounded development.

For example, you may be really strong but not very functional or flexible. The resistance training allows you to maintain or improve your muscular strength. The calisthenics training will work on your function and fitness levels. 

Therefore, combining both training methods means less chance of an imbalance occurring. This can be applied to sports performance, where multiple physical characteristics are often required.

Playing rugby at a high level requires power, speed, strength, and aerobic fitness. Each contributes to performance and injury risk. Because of this, combining both may improve sports performance when well-rounded development is needed.

Beneficial Exercise Carry-Over Effects

Both training methods teach muscular engagement and correct exercise form and discipline. They develop the same physical characteristics but to different extents. While the applications vary, some of the movement patterns and muscles worked are similar. 

For example, a handstand in calisthenics is similar to an overhead press in weight training. A pull-up in calisthenics training is similar to a lat pulldown in weight training.

Therefore, performing them together can have beneficial carry-over effects. We discuss the specifics below in the How To Do Calisthenics And Weight Training section.

Good For Weight Loss

Weight loss requires a sustained energy deficit. Calisthenics and weight training require the body to work above rest which increases energy usage. The extent of this primarily depends on the training volume, intensity, and frequency of both methods.

If the main goal is weight loss, both can be used to create a sufficient calorie deficit. Combining them can improve multiple physical aspects including mobility, muscle mass, and flexibility. Each of these contributes to weight loss.

Calisthenics tends to perform full-body movements at a high intensity. It’s been shown to improve weight loss and body composition when performed in the workplace over 12 weeks. Combining the two may expend more energy than just weight training alone.

This means that you can combine both methods for weight loss. Vary the main variables to ensure a sufficient energy deficit. 

Training Variety

Physical benefits aside, combining the two training types adds more variety. While some exercises will cross over, both methods offer several unique movements.

In terms of mental health, performing a larger training variety improves motivation while showing similar improvements in muscular strength. This was found in a group of resistance-trained men who varied their exercise selection using only weight training.

With this, we would expect to see bigger improvements in motivation when different exercise modes are used. However, the trade-off between these and specific goals will still need to be considered.

Adaptability

Performing both methods gives you much more freedom to adapt to the situations placed in front of you. Examples include when the gym is closed, the weather is bad, or lack of time. When this happens, you can switch between exercise modes as needed.

The key to this is having a routine that allows this flexibility. This should be considered when programming both training methods. Again, a trade-off between this and a specific goal focus exists. 

Cons Of Doing Both

Not Optimal For Muscle Growth

Building muscle requires progressive overload. This refers to the intentional manipulation of the main training variables to promote the body’s adaptive responses. Training volume is key for hypertrophy.

A 2018 study compared progressive calisthenics training vs. the traditional bench press movement on muscle mass and strength. Results showed no differences between training methods at the end of the four weeks.

While this suggests both methods are effective, the study used 12 sessions over four weeks. With significant hypertrophy expected in 18 sessions, the study period could have been too short to see differences. 

A 2020 study took the results of this study one step further. The authors examined differences in muscle activation rates between the push-up and the bench press. 

Results showed that in the push-up, the activation rate for the biceps was 9.4% while the triceps was 7.9%. In the bench press, these numbers increased to 16.4% for the biceps and 11.9% for the triceps.

The second study suggests that both methods can be used to increase muscle mass. Because of this, you can combine them. However, if this is your main goal, it would be better to focus primarily on weight training. 

Less Volume And Fatigue Management

Training volume is a key determinant of resistance training, especially when muscular hypertrophy is the main goal. This refers to the amount of work performed over a set period.

Within this, volume increases should be considered against recovery periods and fatigue management. This ensures performance is maintained while lowering potential injury risk.

The bodyweight movements used in calisthenics require a lot of volume to increase the intensity. This can only be increased so far before not being viable for recovery.

Combining this with weight training may reduce recovery time and increase the risk of overtraining if more volume is performed. This isn’t always the case. However, it’s something you need to bear in mind when combining them. 

Lower Intensity Ceiling

Calisthenics is great for developing mobility and functional movement. It’s shown to be effective in improving strength with little equipment needed. However, the intensity of the bodyweight movements can only be progressed so far. 

In the case of weight training, more external resistance can be added as long as the correct technique is maintained.

With this, combining both wouldn’t be the best option when strength and power performance are the main goals. In this case, training intensity should be the main focus which would be better achieved with just weight training.

Less Specialization

Using the two together is great for variety and well-rounded development. However, it’s not optimal if you want to focus on one physical determinant and develop it quickly. 

For example, if you’re solely focused on functional movement, gym exercises tend to be less representative. Therefore, calisthenics would be the better option, especially at an older age. 

Many of the functional calisthenics movements can help to maintain mobility during tasks of daily living. Examples include sitting on the toilet and going up the stairs. These tend to become harder as the aging process takes place. 

This is a trade-off that needs to be considered.

How To Combine Calisthenics And Weight Training 

The calisthenics vs. weights debate will continue. However, hopefully, this article provides some clarity on whether you can perform them together.

Now that we’ve given you the background and listed the pros and cons, you can make an informed choice on whether you want to do both. As we’ve mentioned above, this should be based on your goals and needs. 

If you do want to do both together, here are your options.

Calisthenics, Then Weight Training 

Callisthenics can be used as a great way to warm up before using your weighted movements. This is often what’s normally done in most resistance training routines even if you’re not trying to combine them.

The calisthenics section can be approached as a general or specific warm-up. In this example, we’ve programmed high knees and bodyweight squats before the main weighted movements. The plank has been used as the warm-up before the main abdominal movement.

The correct application will depend on your specific program focus. A general warm-up is sufficient for normal training while a specific warm-up is designed to maximize subsequent performance.

This program is a great example to follow:

Weight Training, Then Calisthenics 

Weight training can also be performed before the calisthenics movements. Performing the weighted movements at the start of the session when energy levels are high can help to maximize performance. This may help achieve some of the benefits of lifting weights.

Furthermore, calisthenics can be done following weight training to increase training volume or as part of a cool-down. It may also be included as a lower-intensity portion.

The session below focuses on three main weighted movements followed by two higher-volume calisthenics exercises. A cooldown consisting of aerobic exercise and static stretches should be performed at the end.

Here’s how to correctly implement this:

Superset 

A superset involves performing two exercises in quick succession with no rest in between. This allows a larger training volume and saves time. However, it increases the chances of fatigue occurring if not correctly managed.

Combining calisthenics and weight training means you can superset your weighted movements with bodyweight exercises. This works well for those who use the same primary muscle groups. 

Here are some example pairings that you can add to your routine:

Alternate Days 

Alternating your workout days means that you perform calisthenics and weight training on different days throughout the week. It requires more time compared to the superset regime but offers more recovery when correctly programmed. 

Here are two typical examples that utilize different rest periods and workout types:

Workout one uses alternate days split into a push-pull-legs split. This uses six workout days with one rest day in between. 

Because of this, it’s an advanced routine that offers fewer rest days than routine two. It’s designed more for intermediate and advanced athletes who require a higher training frequency.

Workout two requires you to change the training focus. This ensures that each of the push-pull-leg days gets used by both methods. 

Therefore, it can be used as a two-week workout split. This also ensures adequate rest between sessions but still with a large weekly time commitment.

Workout two uses an upper-lower body split routine. This requires you to perform four weekly sessions with three rest days. With this, it’s a beginner or intermediate routine that uses a lower workout frequency with more rest.

Like workout one, week two requires you to change upper and lower body days around. This means that they use both training methods over the two-week split period.

Conclusion

With everything considered, can you do calisthenics and weight training together?  

Combining calisthenics and weight training is an effective way to achieve well-rounded development. Calisthenics can improve functional movement and flexibility while weight training increases muscle mass and strength.

The correct way to apply both methods depends on your training goals. For general health goals and variety, combine both methods while managing recovery. For strength, power performance, and muscle gain, prioritize weight training.

Use some of the suggested programming options above as a general guide. Aim to incorporate both methods into your training rather than leaving one out to prevent potential physical imbalances. 

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