Calisthenics For Beginners: What It Is, How To Start And Exercises To Try (2024)

Calisthenics include exercises that rely on your own body weight and movements to promote strength, endurance, flexibility and coordination.

“Calisthenics, or bodyweight exercises, focus on using your own weight to move your body and joints through a wide range of motion,” says Vonda Wright, M.D., an orthopedic surgeon and author of Guide to Thrive.

During calisthenics your muscles push and pull against gravity while simultaneously being pushed upon by ground reactive force (GRF), which is the force exerted by the ground on a body in contact with it, says Dr. Wright. These gravitational and reactive challenges to your muscles contribute to fitness gains by using your own bodyweight against them.

Calisthenics vs. Weight Training

Calisthenics and weight training are both considered forms of resistance training, meaning the movements encourage and promote the development of strength and muscular endurance. While calisthenics rely on bodyweight for resistance, weight training requires the use of external weights, such as dumbbells, barbells, kettlebells or weight machines.

“Calisthenics uses your bodyweight and involves compound [multi-muscle] exercises, which can be better for weight loss and leaning out,” says Jade Morning, certified personal trainer, health coach and instructor for Alo Moves, a virtual exercise platform. “Weight training requires extra weight from dumbbells or other free weights and usually involves isolated activities to increase the size of a specific muscle group.”

Weight training requires one to continually increase the intensity or weight (resistance load) they lift to achieve and maintain benefits. This method is referred to as progressive overload.

Meanwhile, calisthenics requires an individual to increase the complexity or skill level of the exercise regularly as they advance, since the resistance comes from their own body weight, which doesn’t typically change drastically in a short term period.

“These straightforward bodyweight movements can be modified to increase effect and difficulty by increasing duration, frequency and speed of movement,” says Dr. Wright. “By increasing speed, calisthenics can also serve as both strength and aerobic exercise all at one time.”

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See Also

Can Calisthenics Build Muscle? (17+ Realistic Body Transformation ExamCalisthenics Workouts | Guide To Calisthenics | ATHLEAN-XEverything You Need To Know About Calisthenics Workout PlansBeginner’s Calisthenics Workout | Personal Trainer Plan - MYPROTEIN™

The benefits of calisthenics are plentiful, with one of the most obvious being the ability to do this form of exercises anywhere.

“You don’t need a home gym or a bunch of machines because your body is the only piece of equipment required,” says Morning. Dr. Wright also notes that, due to the lack of equipment, calisthenics is an inexpensive method of exercise.

Additional potential benefits of calisthenics include:

• Enhancing functional fitness. Calisthenics mimic everyday movements and can contribute to improving function during daily tasks, says Morning. For example, exercises like squats or lunges help build strength for going down stairs or climbing hills.
• Decreasing fat. A 2017 study in the journal Isokinetics and Exercise Science found that individuals who practiced calisthenics regularly for eight weeks improved their body composition/lean body mass by almost 3%^[1]Thomas E, Bianco A, Mancuso E, et al. The Effects of a Calisthenics Training Intervention on Posture, Strength and Body Composition. Isokinetics and Exercise Science. 2017;25(3):215-222. .
• Improving posture. The same study found that participants markedly improved their posture, both with their eyes open and their eyes closed, after committing to calisthenics, whereas the control group showed no improvement^[1]Thomas E, Bianco A, Mancuso E, et al. The Effects of a Calisthenics Training Intervention on Posture, Strength and Body Composition. Isokinetics and Exercise Science. 2017;25(3):215-222. .
• Increasing flexibility and mobility. Practicing calisthenics regularly may improve overall flexibility and mobility, as calisthenics include multi-joint exercises and frequently work the entire body, as opposed to the isolated single-muscle contractions of many weight training exercises, says Dr. Wright. “The soft tissues around joints require movement through their full range in order to stay pliable,” she adds. Calisthenics also helps counteract constriction and stiffness caused by injury or sitting for long periods of time.
• Building strength. Calisthenics increases both upper and lower body strength when practiced regularly, making it an effective form of resistance training, according to research.

Calisthenics have been shown to benefit people of all ages and fitness levels.

The trick, however, is choosing the exercises that correspond with your current fitness level. If you’re not sure if calisthenics are right for you or are new to bodyweight training, experts recommend beginning with the basics.

“Simple calisthenics that can have a big impact on strength, balance and mobility include push-ups, planks, bodyweight lunges and squats, and the grimace-worthy burpee,” says Dr. Wright.

With that prescription in mind, here are some exercises to get you started with your own calisthenics regimen.

Squats

What it works: Glutes, hips, thighs, abdominal muscles/core

How to do it:

• Stand with your feet shoulder-width apart, arms extended or hands clasped in front of you at shoulder height.
• Bend your knees as you lower your body, as if you were sitting down in a chair, until your glutes are at the same level as your knees. If going this low feels uncomfortable or unsteady, lower your body only to the point where you feel challenged, but still in control.
• Keep your heels in contact with the floor and your knees above your ankles.
• Press into your heels as you straighten your legs and return to an upright standing position.

Repetitions: Perform two sets of 10 squats.

Modifications: If you have difficulty with your knees or experience knee pain, Dr. Wright suggests using a smaller range of motion to start. Instead of squatting until your glutes and knees are at the same level, try going about 45% of the way down. Pressing into the heels as you return to the starting upright position ensures the glutes stay fully engaged throughout the movement.

Lunges

What it works: Glutes, hips, thighs and abdominal muscles/core

How to do it:

• Stand with your feet hip-width apart with your arms straight down by your side.
• Keep your back straight and take a big step backward with your right leg (about 2 to 3 feet).
• Bend both knees: Your left knee should be directly over your ankle bent to no more than 90 degrees, and your right knee points down towards the floor.
• Use the muscles in your left (forward) leg to push up and bring the foot forward to meet your left in the upright starting position.

Repetitions: Do 10 reps on one leg before switching sides. Perform two sets on each leg.

Modifications: Morning suggests beginners who need help with balance try holding onto a wall or pole when performing this exercise.

Push-ups

What it works: Arms, chest, shoulders and core.

How to do it:

• Start in a plank position with your hands on the floor and legs out straight behind, balancing on your toes. Keep your body long with palms flat, fingers facing forward and hands a little wider than your shoulders.
• Bend your elbows and lower your body until your chest is level with your elbows (going any further puts excessive pressure on the front of the shoulders).
• Keep your head aligned with your spine and elbows close to your sides.
• Don’t let your hips move or allow your glutes or back to sag as you bend your elbows and move towards the floor.
• Press up through the palms of your hands until your elbows are fully extended.

Repetitions: Work up to 10 repetitions. Perform one to two sets.

Modifications: Keep your knees bent and on the floor while performing the exercise, or, for an easier modification, try the move with your hands against a wall while standing.

Planks

What it works: Core and surrounding areas like the spine and hips.

How to do it:

• Lie on your stomach with your elbows tucked close to your sides, palms facing down flat on the floor or in fists with a slight inward rotation.
• Press your forearms into the mat to lift your body up so your weight is on your forearms and toes.
• Keeping your legs and torso in a straight line (buttocks down and hips slightly tucked), engage your core by pulling your navel towards your spine. Remember to breathe.

Repetitions: Start by holding the plank anywhere from 30 seconds to 1 minute, depending on your experience level. Repeat one to four times.

Modifications: Modify this move by taking a plank 5 to 10 seconds at a time or keeping your knees on the floor, suggests Morning.

Burpees

What it works: Whole body

How to do it:

• Stand with your feet shoulder-width apart with your arms straight down by your side.
• Drop back into a squat position, lowering your hips to knee height.
• Place your hands on the floor (palms down) in front of your feet.
• Jump your feet back to a high plank, keeping your weight on your hands and toes.
• Lower yourself into a push-up
• Press back up to the high plank position on your hands and toes.
• Jump your feet back toward your hands to return to the squat position.
• Jump straight up in the air with your hands over your head.

Repetitions: The number of repetitions you complete depends on your fitness level. Start with one, aiming for perfect form, then build from there, eventually aiming for five to 10 reps in succession.

Modifications: Burpees can be modified in a number of ways to fit your comfort level. Omit the push-up portion of the exercise altogether or step with the feet back to a high plank one at a time instead of jumping. Omitting the final jump and instead reaching overhead while raising up on your toes can also help decrease the intensity of the movement.

Calisthenics are generally considered very safe, especially since it only requires your own bodyweight, and there are plentiful modifications for beginners.

“Calisthenics offers versatility and a low risk of injury,” says Morning. However, she adds that improper form can lead to muscular imbalances, so it’s important to seek professional instruction before trying any new exercises.