The 5 Reasons Why Calisthenics Is Better Than Weights

Calisthenics and weightlifting are both types of resistance exercises. 

In calisthenics, you use your body weight as resistance, while for weightlifting, you use external loads such as dumbbells, kettlebells, and strength training equipment. Both are effective for various goals. 

Whether calisthenics is better than weights or not, we must look at the differences in the outcome you want to achieve through exercise.

On top of this, these two forms of strength training can complement each other. 

When comparing calisthenics vs bodybuilding, remember that bodybuilding is more for shows and competitions, while weightlifting is to build your muscles at home or in the gym (1).

Some aspects make calisthenics better than weights for bodybuilding, weightlifting, and overall health.

Let’s dive into the 5 things that make calisthenics better than weights and why both sides are a good choice, depending on your goals!

Is Calisthenics Better Than Weightlifting?

Both weightlifting and calisthenics are beneficial when it comes to building strength.

For instance, calisthenics doesn’t require special equipment since it uses the body as resistance, which is helpful for beginners who do not have weightlifting equipment at home or a gym membership.

You may need to use a pull up bar at a park, however, since pull ups are a common calisthenics exercise.

An at home pull up bar will also help you modify challenging calisthenic exercise positions.

Calishthenics uses several muscle groups at once through compound exercises. Those who practice calisthenics lose body fat and increase muscle definition.

Weightlifting involves repetition through lifting a weighted object to challenge your muscles.

Instead of doing more challenging calisthenic poses to continue progressive overload, you increase the challenge by gradually lifting heavier weights.

Weightlifting uses more isolated exercises, targeting specific muscle groups rather than several muscle groups at once. This isolation helps you grow specific muscles easier.

If your goal is to build muscle size and mass for instance, then choose weightlifting.

Muscle growth requires progressive overload, which means increasing the weight, reps, sets, or intensity of a workout over time.

In weight lifting, it is typically easier to do progressive overload because you can simply pick up a heavier weight.

Now that we are clear on the reasons you would choose weightlifting…

5 Reasons Why Calisthenics is Better Than Weights Depending on Your Goals

• You Can Do Calisthenics Anywhere

Calisthenics uses minimal equipment and you can also conduct calisthenics without any equipment.

These workouts use your bodyweight as resistance but for weightlifting, you need lifting equipment.

Since you can do calisthenics with or without equipment, it is easier to engage in this exercise. 

You can do calisthenics anywhere:

• Outdoors
• Calisthenics parks (2)
• In the comfort of your home
• Any place with enough space to move

 For weightlifting, you may need to visit a gym to access the advanced equipment or build a home gym.

• You Can Burn More Calories With Calisthenics 

Research from Harvard University has shown that a person who is 125lbs and engages in moderate-intensity calisthenics for 30 minutes can expect to burn about 135 calories. 

While completing a general weightlifting session, that same person can expect to burn about 90 calories (3).

This research shows that calisthenics allows you to burn more calories than weights quicker.

But remember, this all boils down to the intensity of the workout. 

If you want to weightlift and burn more calories, you can complement the lifting session with calisthenics, any other cardio training, or heavier weight.

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• Reduced Risk of Injury 

In calisthenics, you lift your own weight as resistance while performing the exercises. 

The external load that weight lifting requires could potentially lead to injury if you are rushing or not using the proper form.

Additionally, you perform calisthenics using gradual, controlled progress, and natural movements that give time for the muscles to adapt.

• Cost 

In terms of cost, it is evident that calisthenics is better. 

With calisthenics, you don’t need sophisticated equipment as you would need with weightlifting. In addition to that, you don’t need to subscribe to a gym membership since you can perform the exercises at home. 

If you were to set up a place for weightlifting at home, for example, the machines and all the equipment you may need can be expensive. Therefore, calisthenics is cheaper than weightlifting due to equipment and other associated costs.

• Improves Coordination and Functional Fitness

Calisthenics involves compound exercises like:

• Squats
• Lunges
• Push-ups
• Pull-ups 

All of these exercises enhance functional fitness by mimicking everyday movements, making daily tasks easier and more efficient.

Bodyweight exercises increase body awareness, allowing for more movement coordination, reducing the risk of injury.

Core strength is crucial for functional fitness, and exercises like planks, bridges, and leg raises can help stabilize the spine and improve posture over time.

Read more: Fitness Tips For Men: What To Do When You Need To Lose Weight Or Gain Muscle

Is It Better to Start with Calisthenics or Weights?

Start with the exercise that matches your desired results.

Get clear about what you want from your workouts.

For example, if you’re asking, “Do calisthenics make you stronger than weights?” your question highlights that strength could be your primary goal.

Choose calisthenics if you want to:

• Burn calories
• Enhance flexibility
• Improve functional strength and endurance
• Increase balance and coordination

Choose weightlifting if you want to:

• Burn calories
• Build specific muscle groups (hypertrophy) (4).
• Get a toned and lean body

The calisthenics disadvantages are as follows:

• It takes time to learn some of the exercises
• Limited resistance since you will need to do more challenging poses to increase difficulty
• Tendonitis, strains, and joint pains due to continuous movements that stress specific joints and muscles (5).

Breakdown of Calisthenics VS Weights:

The comparison table above helps you determine which type of exercise to engage in based on the various aspects and what you want to achieve.

Can You Build Muscle with Calisthenics?

Calisthenics targets various muscle groups simultaneously which increases your muscle strength and growth over time.

Try these 8 best bulking foods  to build more muscle:

1. 90% Lean Ground Beef
2. Cottage Cheese
3. Chicken Thighs
4. Protein Powder
5. Peanut Butter
6. Cheese
7. Oats
8. Eggs (6).

Can Calisthenics Replace a Gym?

Calisthenics can replace the gym because you can do the exercises at home.

Can Calisthenics Increase Testosterone?

Experts have found that calisthenics increases testosterone levels in men, for women it is in a smaller amount (7). Testosterone is the hormone that regulates sex drive and also influences muscle growth and strength.

Calisthenics has numerous benefits, including better sleep quality, relieving stress, stimulating muscle growth, and reducing the production of cortisol hormone. All these beneficial factors lead to increased testosterone levels (8). 

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Best Calisthenics Workout to Build Muscle with Bodyweight

The best calisthenics exercises to build your muscles with body weight include: 

• Pull-ups
• Push-ups
• Dips
• Burpees
• Pistol squats
• Calf raises
• Inverted/Bodyweight Rows
• Muscle-ups
• And more (9).

The more advanced, the more muscle you build. Consider your fitness level and what you want to achieve with your calisthenics.

Read more: Intermediate Calisthenics Workout Plan: Make Your Own Plan with These Tips from Experts

Do Calisthenics Make You Stronger Than Weights?

Calisthenics will not make you stronger than weights. Weights lead to faster strength gains since they target specific muscle groups. The targeting factor of weightlifting makes it more effective in maximizing strength.

However, with time and consistency of calisthenics exercises, you can achieve increased strength alongside other benefits such as flexibility, endurance, and balance. 

Is Calisthenics Strength Training? 

Calisthenics is a type of strength training or resistance exercise that uses body weight as resistance. One of the main aims of calisthenics is to build strength. 

Frequently Asked Questions

• Should I bulk if I only do calisthenics?

Yes, you can bulk by doing only calisthenics. Combining a calorie-surplus diet with consistent calisthenics training can show gains in strength and overall mass. However, remember that weightlifting is typically the better route if your goal is hypertrophy. 

• Is it ok to only do calisthenics?

Yes, it is okay to engage in calisthenics exercises only. So long as you are getting all the results you want, it can be enough on its own. Of course, calisthenics include exercises that involve simple moves but also include others that are more challenging. Therefore, with calisthenics alone, you can reap many benefits. 

• How many push-ups per day?

For beginners, start with a small number of push-ups you can manage without too much strain. 

It can be 5-10 pushups. Have rest days between your sessions; as your strength increases, you can perform 15, 20, 50, and even 100 pushups (10).

The number of push-ups you can do depends on your fitness level and goals. For instance, if you want to build muscle endurance, you may need to increase the number of pushups you do to achieve that. 

• Can I get ripped with bodyweight exercises?

Yes, you can get ripped with bodyweight exercises. As discussed in our previous post, you can get ripped with an intense workout plan (11). For better results, combine bodyweight exercises with a good nutrition plan. 

The Bottom Line 

When it comes to calisthenics and weights, it is evident that they focus on different goals. 

Each has their own benefits, but we can’t say one is better than the other. It all depends on what you want to achieve with the exercise.