Calisthenics is a bodyweight workout regimen targeting each major muscle group in a specialized manner to maximize results. Main calisthenics benefits include building muscle mass, increasing strength, and enhancing functional performance. It adds value for many fitness enthusiasts, including those training for both endurance and strength gains.
CrossFit follows a different structure to calisthenics and increases the focus on heavy, explosive lifting. The benefits of CrossFit lend increased attention to building strength and power and establishing a sense of community. It also requires specific equipment and is best performed in a CrossFit gym with trainers to assist.
While both improve strength and muscle tone, calisthenics is more versatile as it requires only body weight. It also involves less risk, suiting beginners or those recovering from an injury. Read on for details to determine whether CrossFit vs. calisthenics works for you.
Calisthenics Vs. CrossFit
Calisthenics is a bodyweight workout focused on building functional strength and endurance. CrossFit uses high-intensity, heavy lifts, and power movements to spike the heart rate.
Calisthenics benefits general fitness enthusiasts while CrossFit benefits powerlifters and those seeking competition. CrossFit also tends to involve more injury risk and may be better suited for experienced exercisers.
CrossFit Vs. Calisthenics: Key Information
You will find key details on CrossFit vs. calisthenics in the table below. Use this information to decide which workout suits your unique goals.
| Criteria | Calisthenics | CrossFit |
|---|---|---|
| Nature | – Typically performed solo. – Bodyweight-focused and low-impact. | – Typically with others. – Competitions are encouraged. – Focus on high-intensity power moves and heavy, compound lifts. |
| Equipment | – Minimal to no equipment is needed. | – Requires specialized equipment. – Conducted under trainer supervision in CrossFit gyms. |
| Programming Style | – Typically varied daily workouts. – Prioritize rest and mobility days for muscle recovery. | – Structured progressions. – Focus on progressive overload and status tracking. |
| Risk | – Lower level of risk. | – Higher level of risk. – Not suited for beginners or those recovering from injury. |
Nature
Calisthenics and CrossFit vary significantly in nature and overall approach. Calisthenics is typically performed solo while primarily focusing on individual milestones. They target skill development using low intensity to enhance mobility, control, and flexibility while emphasizing form for injury prevention.
CrossFit workouts alternatively encourage a sense of community and are usually performed during structured classes in CrossFit gyms. Additionally, participants often set training goals to compete in CrossFit competitions from local up to global levels.
CrossFit uses high-intensity workout styles including AMRAP (as many rounds as possible) and EMOM (every minute on the minute). They often combine weightlifting with powerful aerobic movements to fatigue the muscles while working the cardiovascular system. However, they have the potential to cause injury to inexperienced lifters.
Equipment
Calisthenics workouts are extremely versatile, requiring minimal to no equipment. They use bodyweight movements with simple, accessible resources like pull-up bars or resistance bands. Some advanced variations might incorporate weighted vests for a greater challenge.
Conversely, CrossFit workouts require specialized equipment and usually take place in CrossFit gyms. They are often performed as part of a structured class with guidance from professional trainers. Common equipment includes barbells, dumbbells, jump ropes, or kettlebells like in this CrossFit ab workout.
Additionally, calisthenics workouts are typically lower in cost. CrossFit workouts require the cost of specialized equipment and/or a gym membership. Therefore, individuals who travel often or are trying to save money might choose to pursue calisthenics vs CrossFit.
Programming Style
The programming style of these two workouts is also quite different. Calisthenics routines involve a variety of strength, endurance, and mobility workouts. They use progressive overload to gradually increase duration or intensity over time.
Calisthenics often categorize workouts based on muscle group or exercise approach (HIIT, strength, endurance) focusing on form and skill enhancement. Additionally, these always include a rest or mobility day to prioritize muscle and joint recovery.
CrossFit workouts use progressive overload but are typically short and performed at a high intensity. The targeted muscles and workout approach change daily to constantly challenge the body and avoid training plateaus. Participants are encouraged to track daily performance stats to monitor progress and stimulate competition.
Risk
The risk of injury between the two workout styles differs based on the intensity, type of movement, and inadequate recovery. While calisthenics uses only bodyweight resistance, it incorporates challenging skill-based, repetitive movements. Common injuries include elbow joint strains during a pull-up or lower-back strains during a front leg raise.
CrossFit risk of injury is often higher due to the heavy equipment used during high-intensity movements and compound lifts. Studies depict many CrossFit injuries related to the shoulder joint and spine from improper form or increasing load too quickly. Shoulder injuries were found to account for 18.3% of CrossFit injuries while spinal injuries accounted for 20.9%.
To reduce injury potential, participants should warm-up to prep the muscles before the workout. Additionally, individuals should conduct a cool-down to lower heart rate and stimulate recovery. Both groups should increase intensity slowly to maintain control and proper form while engaging the target muscles.
Who Should Prioritize Calisthenics
Calisthenics benefits a variety of fitness enthusiasts with unique goals. Some primary ones include general fitness enthusiasts, those striving for a toned physique, and athletes requiring balance and coordination.
Calisthenics uses only body weight and is ideal for general fitness enthusiasts wanting to build strength and improve their cardiovascular health. It uses low intensity with high repetitions to successfully challenge the heart to work harder and more effectively.
Calisthenics also benefits those striving for a more toned and defined physique. It includes both cardio and strength, effectively building muscle while stimulating the metabolism for fat-burning potential. To maximize muscle engagement, focus on squeezing the target muscles to effectively fatigue them during each exercise.
Athletes requiring balance and coordination benefit from calisthenics due to the focus on form and improving joint mobility and flexibility. Many calisthenics movements bring the joints through a full range of motion encouraging joint stabilization which benefits joint health.
Who Should Prioritize CrossFit
CrossFit incorporates speed, power, strength, and endurance for a physically demanding workout. Fitness enthusiasts who want to challenge their physical abilities while engaging in friendly competition will benefit from CrossFit. It may also benefit athletes who engage in power sports like football or powerlifting.
As mentioned, CrossFit combines powerful resistance efforts with high-intensity cardiovascular training in a condensed format. This makes CrossFit a valuable option for individuals who are short or prefer structure, as most workouts are performed in a gym with trained professionals.
Beginners or injury-prone individuals should refrain from CrossFit workouts before obtaining specific guidance on form and effort level. The intense nature of the workouts makes it essential to understand the proper technique to avoid injury. This is especially important when beginning a new CrossFit routine.
How To Program Each
See suggestions below for programming calisthenics and CrossFit workouts to maximize your results.
| Frequency | Description | Examples |
|---|---|---|
| Every Session | 5–10 Minute Dynamic Warmup | Leg swings, good mornings, arm circles, jumping jacks, and jogging in place. |
| Day 1 | Upper Body | 3–4 sets of 10–12 reps. Push-ups, chin-ups, and tricep dips. |
| Day 2 | Cardio And Core | 3–4 sets of 10–12 reps. Jumping jacks, planks, burpees, and Russian twists. |
| Day 3 | Lower Body | 3–4 sets of 10–12 reps. Reverse lunges, squats, and glute bridges. |
| Day 4 | HIIT | 3–4 sets of 10–12 reps. High knees, mountain climbers, and jump squats. |
| Day 5 | Upper Body | 3–4 sets of 10–12 reps. Inverted rows, diamond push-ups, and tricep extensions. |
| Day 6 | Lower Body | 3–4 sets of 10–12 reps. Split squats, calf raises, and walking lunges. |
| Day 7 | Mobility And Active Recovery | 3–4 sets of 10–12 reps. Child’s pose, downward dog, and doorway chest stretch. |
| Every Session | 5–10 Minute Cooldown | Walking in place, forward fold, and child’s pose. |
| Frequency | Description | Examples |
|---|---|---|
| Every Session | 5–10 minute dynamic warmup | Leg swings, good mornings, arm circles, jumping jacks, and jogging in place. |
| Monday, Wednesday, And Friday | 5–10 minutes strength. 12-minute AMRAP. | 5×5 reps deadlifts, squats, or tire swings. 10 each of pull-ups, push-ups, and air squats. |
| Tuesday And Thursday | 5–10 minutes of skill work. 10-minute EMOM. | Handstands and hang cleans. 10 reps each of mountain climbers, burpees, and hip thrusts. |
| Saturday And Sunday | Skill practice or rest day. | |
| Every Session | 5–10 minutes cooldown. | Walking in place, forward fold, and child’s pose. |
Conclusion
Certain individuals may benefit more from calisthenics workouts such as those who prefer to exercise solo or without heavy equipment. Additionally, those striving to improve form while keeping impact low should prioritize calisthenics workouts. Alternatively, those seeking an intense physical challenge, friendly competition, and progressive structure might benefit more from CrossFit.
Both exercise styles use a compound approach engaging multiple muscles simultaneously, while the targeted intensity effectively stimulates muscle growth. Therefore, regardless of which routine you choose, you are sure to achieve a productive workout. Follow our guidance to create the best routine for your unique goals!
Frequently Asked Questions
While both CrossFit and calisthenics provide an effective stimulus for building strength, CrossFit workouts are typically more intense. They incorporate heavy, explosive lifts while calisthenics primarily uses bodyweight resistance.
CrossFit workouts use powerful, strength-based movements with heavy gym equipment to fatigue the target muscles during each workout. This makes them effective at generating muscle hypertrophy as the muscles rebuild themselves to grow larger.
Pilates are beneficial for enhancing muscle tone but don’t typically instigate sufficient muscle breakdown for growth. Muscle building requires heavy resistance training, which limits hypertrophy from Pilates workouts. However, they are a valuable low-impact strength option that limits joint strain.
CrossFitters are generally lean due to the high caloric burn of the workouts. They incorporate both high-intensity cardio and heavy resistance training which increases the metabolism. Additionally, many CrossFitters follow strict diets creating a caloric deficit leading to fat loss
Resources
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
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