Calisthenics training goes back to Ancient Greece. The name comes from the Ancient Greek words kallos and stenos, which mean beauty and strength. Its adoption extended from ancient China and India to the Soviet era in Russia.

Today, it’s widely known as an urban street movement and challenging sport with several functional benefits. The real beauty of calisthenics is that it uses your body weight, meaning no equipment is required. This gives you a fun and challenging way to exercise anywhere you like. 

Despite its adoption and known functional benefits, less is known about its muscle-building potential. Because of this, we’ve taken a look at the theory and research behind calisthenics to provide some more clarity. So, does calisthenics build muscle? Let’s start by breaking down the different elements and exploring the published research.

Does Calisthenics Build Muscle? 

First, what is calisthenics? Calisthenics training uses bodyweight exercises that don’t require equipment. In this, progression is made by using a harder exercise variation or increasing the amount of work performed.

Calisthenic exercises tend to focus on multiple muscle groups at a time. This means that most are classed as compound exercises. Examples include the pull-up and dip movements. The benefits of calisthenics include improving functional movement and fitness. 

In typical resistance training, external resistance is used which the body then needs to overcome. In this, progression is seen by changing the training volume, exercise intensity (difficulty of the movement), rest periods, and variations.

This is known as progressive overload. It refers to the deliberate manipulation of the main training variables to elicit the body’s adaptive responses. The suitability of changing each variable depends on the main exercise goals.

What Is Muscle Growth?

Muscle growth, or muscular hypertrophy, refers to the growth of the component cells within the muscle. This requires adequate protein intake and an appropriate training stimulus. Within the training stimulus, metabolite accumulation and mechanical tension are the main drivers. Low energy levels within the muscle lead to the accumulation of metabolites such as lactate, phosphate inorganic, and hydrogen. 

When resistance training, training volume is the key determinant of muscle growth. An increase in volume has been shown to increase muscular hypertrophy to a certain point. More volume stimulates the bigger release of metabolites and muscle-building hormones. This is a key consideration when looking at the application of calisthenics vs. weights.

What Does The Research Suggest?

With this, here’s what some of the studies looking at calisthenics and muscle growth have found. A 2017 study performed by Italian researchers looked at the effect of calisthenics on body composition, posture, and strength. They took 28 men and split them into a calisthenic or normal training group for eight weeks. Part of the testing protocol involved a body composition assessment. 

Results showed that the calisthenics group improved their posture and reduced fat mass (14.8% vs. 11.4%). This was measured using Bioelectrical Impedance Analysis. During this, an electric current ran through the body to determine differences in fat and fat-free mass. These results suggest that calisthenics is an effective training method. However, because the study only used men, the results can’t be applied to both genders.

A 2018 study carried out by researchers in North Dakota examined the difference between push-ups and the bench press. Push-up intensity was increased by changing the hand and body positions. Results showed that both exercises were equally effective at building muscle over the short term. 

When analyzing the findings, researchers stated that previous studies failed to find differences as they only changed the volume. However, they added that the bench press exercise would be more effective in the long term. 

A recent 2023 study carried out in China examined differences between bodyweight exercises and the barbell back squat. They looked at strength, hypertrophy, and body fat changes. During the procedure, 13 sedentary women were divided into a progressive body weight or barbell back squat group. Both exercised two times a week for six weeks. Both groups showed increases in muscle strength and thickness, suggesting a beneficial application of calisthenics training. 

As we discuss the takeaways of these studies, think about the training age of the participants and variables that were changed. 

• All three studies suggest that calisthenics builds muscle. It’s shown to be effective but only when correctly applied. 
• The key to building muscle with calisthenics is correctly implementing the progressive overload principle. Volume increases will help to a certain level. However, the training stimulus will need to increase to elicit a large enough adaptive response. 
• This ensures there’s enough mechanical tension and metabolic stress for hypertrophy to occur. Increasing the intensity can be done by changing the exercise angle and base of support.  

At a novice training age, calisthenic training volume can be progressed using bodyweight movements. Intermediate and advanced athletes require a higher training intensity. This can be done by performing weighted calisthenic exercises.

Do I Need To Do Weighted Calisthenics To Build Muscle?

Can calisthenics build muscle? Yes, when correctly applied. However, the beneficial applications depend on the training method used. 

With the right volume progression, calisthenic exercises are a great way to build muscle, improve fitness, and develop strength. This applies to beginners and intermediate athletes with a smaller training age. At this point, bodyweight calisthenics provide enough of a mechanical stimulus for beneficial adaptations to take place.

When increasing volume, changes in exercise and body positioning can provide increased exercise intensity. This helps to further improve muscle volume to a certain adaptation level.

If you’re looking for a high-volume calisthenics workout, have a go at our 28-day calisthenics challenge. It uses each of the scientific principles we’re currently discussing! 

As you transition to an advanced level, increasing the volume wouldn’t be enough to justify it. This is when weighing it up against the time taken, fatigue management, and quality of life. At this point, adding weight would be a much better, more efficient option to build muscle. 

With this, weighted calisthenics are needed as volume progressions become too high and intensity is maxed. Weighted calisthenics can increase the exercise intensity, allowing the volume to come down again and be progressively increased. This is a form of training periodization commonly used at higher ability levels. 

Tips To Build Muscle With Calisthenics

Use these tips to build muscle when performing calisthenic exercises.

Prioritize Progressive Overload

As mentioned above, this is a foundational training principle that should be applied. The way you apply it depends on your ability level and training goals. 

In simple terms, you intentionally manipulate the training variables to progressively overload the working muscles. These include volume, intensity, rest, frequency, and range of motion.  

Progress your volume and add in different variations and exercise angles to increase the intensity. Use weighted calisthenics when the volume becomes too high and drop it down again. This is a form of undulating periodization. 

Use Different Exercise Variations 

Different exercise variations can be used to change target muscle focus and increase exercise intensity. This helps to provide adequate mechanical tension for muscle growth. 

For example, changing a normal push-up to a clap push-up provides an added dynamic challenge. Increasing the height for a box jump increases the exercise difficulty. 

The great thing about calisthenics is that it has so many different variations that can be utilized. Get to know them all and use them appropriately based on your biomechanics and anatomy. 

Decrease Your Support Base

Reducing your support base when performing calisthenic exercises increases stability requirements and exercise difficulty. This increases muscle recruitment and with it, muscle growth. It’s also a great way to build core strength and stability. 

Single limb exercise variations, TRX training, and exercising using a medicine ball or balance ball are great examples. 

Ensure Adequate Protein Intake 

Protein contains amino acids that form together in long chains. Nine essential amino acids can’t be made in big enough amounts to meet the body’s needs. Resistance training further increases these needs. 

As the building blocks of protein, amino acids are potent stimulators of muscle growth. During resistance training, the mechanical tension creates small tears in your muscle fibers. Protein helps to repair and rebuild these fibers which leads to increased muscle size. 

The recommended daily protein intake is 0.7–1 grams per pound of body weight. This ensures efficient muscle building, satiety, and health. This can be split through the day as needed. 

Conclusion

Calisthenics is an enjoyable and challenging from of training. Any exercise that uses body weight as resistance with no equipment is classed as a calisthenic exercise. 

Calisthenics can build muscle when the important training principles are correctly applied. Changes in volume, intensity, frequency, and rest should be made based on training level and exercise goals. 

With this, what are you waiting for? The answer to “Do calisthenics build muscle?” is a clear yes. Ditch the equipment and try using the natural equipment you possess!

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