Calisthenics is a versatile form of training that uses your body weight as the main resistance. Alongside this, it requires little or no equipment. For this reason, confusion exists regarding the correct exercise frequency.

With this, can you do calisthenics every day? What are the main considerations to make? Read our detailed guide below to find out all the answers to this common problem!

Can You Do Calisthenics Every Day?

Before we address this question, what is calisthenics? Simply put, it’s a form of exercise that uses body weight to build strength, improve endurance, and increase functional movement. Unlike traditional training, it requires little or no equipment. 

When performing calisthenics, the same fundamental training principles should apply, just like they would with normal resistance training. The main considerations are volume (amount of work performed), intensity (difficulty of exercise), and recovery. Each needs to be considered when deciding the correct training frequency.

What Does The Research Suggest?

Here are a couple of key studies that can improve our understanding of when and why to perform calisthenics training. 

Study 1 — Training Volume Vs. Training Frequency

In a 2022 study, 21 participants performed volume-equated strength training over a nine-week period. One group performed two weekly sessions and the other performed four weekly sessions. Results showed no differences between muscle growth and muscle strength, suggesting that training frequency is less important with equal volume. 

If we apply these results to calisthenics, the correct training frequency should be based on ability level, workout goals, and relative intensity of the exercises performed. We discuss these in more detail below.

When muscular hypertrophy is the goal, training volume is the main determinant. After a certain point, larger volume increases would augment injury risk and become too time-consuming. Because of this, exercise intensity would need to be increased.

We can apply these same principles to calisthenics training. Volume can be increased before different variations and weights can be used to increase the intensity. In parallel, recovery times should be factored in to mitigate fatigue and allow sufficient adaptations to take place.

Study 2 — Importance Of Rest Periods For Resistance Training

In a 2019 study, twelve resistance-trained men performed five sets of 10-repetition maximum tests for the squat, bench press, and leg press. Each set was performed using different rest intervals. Results found that the optimal rest period between sets working the same muscle groups was 48–72 hours. This should be the minimal suggested rest period when looking to maximize performance. 

While this study didn’t use calisthenics training, it did use full-body movements that work against resistance. A study comparing muscle strength and thickness between calisthenics and resistance training showed similar results after four weeks. Therefore, we could expect calisthenics training to perform similarly when intensity is correctly applied. 

What Are The Main Considerations?

With this key background information, these are the main things to consider when deciding the best calisthenics training frequency:

• Ability Level — Beginners are still building the foundational exercise skills which means more recovery will be needed as exercise adaptations take place. Because of this, a lower calisthenics training frequency would be better to allow for sufficient recovery. While advanced athletes will be able to perform a higher volume and harder variations, recovery still needs to be considered. 

• Workout Intensity — The difficulty of calisthenic exercises varies depending on the movement and possible addition of weight. Lower-intensity exercises like push-ups and lunges tend to require less recovery. Higher-intensity movements such as handstand push-ups and muscle-ups may require more recovery, which also depends on your ability level.

• Exercises Performed — Calisthenics can be performed using several different workout splits, each with its benefits just like other training methods. This also changes your frequency and recovery time needed. Full-body training will require more rest while body-part training may be done more frequently. 

What Are The Take-Aways?

When deciding if to perform daily exercise, start with your ability level. Once you have this, look at your programmed exercise and intensity used as the next training variables. Then, work out if you’ll have enough recovery. 

Here are two working examples to help you: 

• Example 1 — This is a beginner/ intermediate athlete performing full-body bodyweight calisthenics training. Some weighted training may be included at the intermediate level. In this case, three sessions per week would provide enough frequency while allowing for sufficient recovery, providing volume is considered. 

• Example 2 — This is an advanced athlete performing focused calisthenics training. A combination of body weight and weighted movements are being used. In this case, they can aim for five sessions per week or daily sessions.

This would still allow sufficient recovery if the sessions are properly organized. Sets may also be split throughout the day to mitigate fatigue risk. A higher training volume can be used, but differences in frequency are not important if the volume is matched.

To put this theory further into practice, try our 28-day calisthenics challenge. It applies many of the principles we’ve discussed above to give you a fun way to get fitter!

Pros Of Daily Calisthenics

These are some of the main advantages of doing daily calisthenics. Within this, the points above need to be considered.

• Daily Habit Formation — Using a daily calisthenics routine is a great way to form positive habits, providing the above factors are considered. Daily positive habits can form part of your lifestyle rather than something seen as a chore or task. 
• Well-Suited For Split-Body Training — As discussed above, daily calisthenics is well-suited to focused sessions. This allows suitable recovery between the same muscle groups. 
• May Be Better For Weight Loss — Performing daily calisthenics may require more energy use when volume isn’t equated. This may be better for body composition and weight loss to create a negative energy balance. 
• Easy To Perform — Calisthenics requires no equipment and can be done using simple movements. This makes it well-suited to daily performance when considering the factors above. It offers many benefits as a simple way to improve cardiovascular fitness with low time commitment. 

Cons Of Daily Calisthenics

As with anything, you should consider the advantages and disadvantages. This allows you to make an informed choice based on the information you have available. 

• Lack Of Flexibility — Performing calisthenics every day requires a daily commitment. This means you have less flexibility if you have other commitments or need to take a day off. This is true even if performing a calisthenics workout at home.
• Higher Chance Of Overtraining — Daily training can cause overreaching and overtraining if the volume is not sufficiently managed. This increases the chances of insufficient rest between sessions that work the same muscle groups. 
• Not Optimal For Strength — Muscular strength requires a higher training intensity which means you need more recovery. Daily calisthenics may be better suited to muscular endurance work. 

Is Daily Calisthenics Right For You? 

The correct frequency is dependent on your ability level, workout structure, and exercise intensity used. This can then be used to determine a suitable recovery period. 

Now that you understand the factors to consider, let’s take a look at some specific recommendations you can use to inform better calisthenics training. 

• Beginners — Generally speaking, you should be new to calisthenics training and resistance exercise. Because of this, you’ll use a lower training frequency with the main focus on simple, full-body exercises. Aim to perform 3–5 sessions a week using simple movements such as push-ups, squats, lunges, and planks. 
• Intermediates — You should be comfortable with the calisthenics basics at this level and be looking to progress to harder exercises. Alongside being able to work out for longer, you should have more freedom over your training frequency. Perform three to five full-body sessions or five focused sessions per week. 
• Advanced — You should be very competent with most if not all calisthenics exercises at this stage. You can perform a higher volume of training without needing as much recovery time. Perform four to five full-body sessions or five or more focused sessions per week.

If you’re training using a higher frequency, split your sets over the day to lower the chances of fatigue occurring. These can be done on the go, at home, or maybe even at work. 

Alongside this, consider your usual routine and other commitments. Remember, training volume is the most important factor to consider when muscular hypertrophy is the goal. Because of this, frequency isn’t as important when training volume is matched.

If you aim to build muscular strength, use the same frequency guidelines but ensure a higher training intensity. 

What this means is that you can fit your calisthenics schedule around your own routine when following the basic guidelines. This allows you to maintain your other commitments and still get the many benefits of calisthenics.

Conclusion

Calisthenics is a versatile form of resistance training that uses your body weight as the main resistance. The same training principles apply as in normal resistance training. 

Changes in volume, intensity, frequency, and rest periods should be based on exercise goals and ability levels. Calisthenics training frequency should be based on these factors.

Consider the guidance above to help inform your calisthenics training choices. When correctly applied, the benefits of calisthenics training are endless!

Frequently Asked Questions