How To Start A Beginner Calisthenics Routine (And Stick To It)

Exercise has this unique way of creating a domino effect. 

When done correctly, you can experience the positive impacts in all aspects of your life.

Be it your physical capabilities or cognitive ones, you find yourself in a much better place overall.

Calisthenics uses your body weight to build muscle. Rather than using heavy equipment or attending a fancy gym class, you can develop your gains in the comfort of your bedroom or lounge. Some people may find it too good to be true, but several real-life examples demonstrate that this is possible.

The following guide outlines how to create a calisthenics beginner routine, along with a few time and form tips to get you started. 

What Is A Great Beginner Calisthenics Routine To Start With?

Calisthenics doesn’t demand fancy equipment or a vast floor space. 

You just need to use your bodyweight and grit to keep going. 

A calisthenics beginner routine can help you learn the basics, improve your form, and establish a solid foundation before progressing on to advanced moves (1).

Below, we have designed a sample routine for you to get an idea of how it works:

You can do these 3 or 4 times a week. 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Make sure to warm up for 5-10 minutes before starting (light jogging, jumping jacks, or arm circles).

• Seated Marching: 2 sets of 30 seconds
• Wall Push-Ups: 2 sets of 5-8 reps
• Glute Bridges: 2 sets of 8-10 reps
• Chair Squats: 2 sets of 5-8 reps
• Standing Side Leg Raises (with chair support): 2 sets of 8 reps per leg.

Start slow and focus on proper form instead of rushing through the exercises. 

You can increase the number of reps or move to more complex variations as you become stronger.

The above-mentioned calisthenics beginner routine is a smart way to ease into fitness and build the confidence you need to keep going. Stick with it, and the potential of your body may take you by surprise!

Read more: Female Body Toning Workout Plan: Exercises, Tips, and FAQs

Is Calisthenics Hard For Beginners?

Beginner’s enthusiasm is what compels most of us to start an exercise plan. 

Most beginners feel that it will be a life-changing experience, helping them fit into the clothes they stopped wearing years ago because they no longer fit.

Fast forward a few weeks of exercise, and we feel like we can’t go on anymore.

If you’ve ever been in such a situation, don’t give up too soon. 

A beginner calisthenics program can still do wonders for you. This program can help you inch closer to your fitness goals while keeping you consistent on a particular routine.

The key is to stick to a routine, even on days when you’re busy, short on time, or feeling tired. When you’re feeling low, unmotivated, or just don’t feel like doing anything, incorporating a little extra movement can sometimes be helpful.

By pushing through on those days, you can slowly build momentum. 

Eventually, your workout routine will become a solid habit—something you do without thinking, just like brushing your teeth.

Calisthenics can feel challenging when you’re starting, especially if it’s your first time using your body weight for exercise. But don’t worry. It’s very beginner-friendly as long as you take it slow and start with the basics.

A 2017 study in the Journal of Exercise and Sports Sciences Reviews examined individuals new to calisthenics. After just 8 weeks of doing simple bodyweight exercises like push-ups, squats, and planks, they showed clear improvements in strength, posture, and overall fitness, without needing any gym equipment (2).

So yes, it might feel hard at first, but it gets easier the more you stick with it. 

Start small, focus on your form, and give your body time to adjust. With a bit of patience, you’ll be surprised at how quickly you get stronger.

Can You Self-Learn Calisthenics?

Yes, calisthenics is a type of exercise that you can easily learn on your own. 

One of the best aspects of it is that it’s simple, flexible, and doesn’t require a gym or expensive equipment. With the proper guidance, many people noticed a difference in the way they look and feel.

Thanks to YouTube tutorials, mobile apps, and free workout plans online, beginners can follow step-by-step routines and progress at their own pace. Calisthenics focuses on using your body weight, so exercises like squats, push-ups, planks, and pull-ups are great starting points.

That said, it’s essential to:

• Start slow with basic moves.
• Watch your form to avoid injury.
• Track your progress so you know when to level up.

Learning calisthenics on your own isn’t just about getting stronger. 

It also teaches you valuable skills such as discipline, body control, and mental focus. 

Progress usually comes in small wins, such as holding a plank a bit longer or finally completing your first proper push-up. These little milestones keep you motivated and help you stay consistent, even without fancy equipment or a personal trainer.

Just make sure to:

• Go at your own pace
• Use the correct form.
• Avoid jumping into advanced moves too soon.

Recording your workouts or joining an online community can help you stay on track and improve faster.

In short, yes, you can learn calisthenics with self-training. It’s a remarkably empowering way to build strength, confidence, and control, utilizing only your body and commitment.

How To Start Calisthenics From Zero?

Starting calisthenics for beginners at home should be structured and organized. 

Unlike what most people think, it’s not as simple as it looks. 

You need to be consistent and have a well-planned workout. Later on, when you feel you have the stamina to handle more challenges, you can try practices that involve equipment or even advanced calisthenics moves such as the planche.

Below, we take a closer look at how beginners can start calisthenics:

Take It Slow

The most successful beginners don’t rush into calisthenics. Instead, they take their time, stay patient, and ease into it step by step.

Taking it slow is a smart move because:

• It lowers the risk of injury: Going too hard too soon can strain your muscles and joints (3).
• It helps you build a strong foundation: You need fundamental strength and flexibility before moving on to more challenging exercises.
• It gives you time to learn proper form: Doing the moves correctly can make them more effective and safer (4).
• It builds good habits: Starting steadily helps you stay consistent and disciplined over time.

Now, going slow doesn’t mean avoiding all challenges. It just means listening to your body and increasing difficulty at a pace that feels right for you.

Start With Basic Exercises

When following a beginner calisthenics routine at home, you should start with basic exercises. These exercises should be both easy to do and practical. 

When you do them right, they can set the stage for more advanced moves later on.

For example, beginners can start with simple moves like push-ups, assisted pull-ups, planks, squats, and lunges. These exercises target multiple parts of the body simultaneously and can be beneficial for building overall strength (5).

Make Achievable Goals

Everyone has their own goals in life. However, having achievable goals is an entirely different matter. These are the targets you set for yourself after evaluating your potential, not just by reading stories or watching an inspiring reel.

When setting goals for calisthenics, it’s helpful to follow the SMART method. 

Make your goals:

• Specific
• Measurable
• Achievable
• Relevant
• Time-based.

For instance, rather than saying “I want to do 100 push-ups,” a better and more realistic goal might be, “I want to complete 10 push-ups in a row without stopping by the end of this month.”

Adopt Other Lifestyle Changes

Calisthenics isn’t just about working out. It’s also about making healthier choices in your daily life. Eating better, getting enough sleep, and managing stress can significantly impact your progress in training.

Fueling your body with the right foods, such as protein, healthy fats, and complex carbohydrates, provides the energy to power through your workouts and helps your muscles recover afterwards (6). And don’t forget to sleep. 

Rest is just as crucial as exercise because it gives your body the time it needs to heal and grow stronger (7).

Read more: Calisthenics for the Core: 6 Exercises to Try

What Calisthenics Skill Should I Learn First?

For beginners in calisthenics, the push-up is a good skill to start with. 

It’s simple, requiring a beginner calisthenics workout – no equipment, and it builds strength in your chest, shoulders, triceps, and core. 

These are all key areas for progressing in calisthenics.

After push-ups, you can start working on other basic skills like:

• Negative pull-ups or assisted pull-ups
• Bodyweight squats
• Hollow body hold
• Planks

These simple exercises serve as the building blocks for more advanced calisthenics moves, such as handstands, muscle-ups, and front levers. By starting with the basics, you can give your body time to build strength, coordination, and proper form. 

These are the core ingredients before moving on to more complex skills.

A study published in the International Journal of Exercise Science (2020) showed that when a beginner calisthenics routine for beginners focused on foundational bodyweight exercises first, practitioners were better able to perform advanced movements later on (8). They can also experience fewer injuries and better control.

This study makes it clear that you can embark on a 30-day calisthenics workout plan for beginners without any restrictions. Don’t think that it’s doing nothing. These are the stepping stones to safely learning the flashier skills down the line!

What Is A Customizable Beginner Calisthenics Routine?

A customizable beginner calisthenics routine, as the name suggests, is a flexible workout composed of bodyweight exercises. You can adjust it to match your fitness level, goals, and daily schedule. Rather than following a rigid plan, you get to choose how many sets and reps you do, how long you rest, and which versions of exercises work best for you.

Check out how a customizable routine should look:

Pick 4 Or 5 Basic Exercises

• Push-ups (or knee push-ups if you’re new)
• Squats
• Planks
• Glute bridges
• Assisted pull-ups or incline rows

Decide On Your Reps And Sets

• If you’re a total beginner, start with 2-3 sets of 6-10 reps per exercise
• If you’re more active, aim for 3-4 sets of 10-15 reps.
• Rest 30 to 60 seconds between sets

Make It Fit Your Schedule

• 3 days a week for full-body workouts
• Or split your routine into upper and lower body on different days.

Since it’s flexible, this kind of routine grows with you. As you get stronger, you can increase the number of reps, reduce rest time, or switch to more challenging versions, such as progressing from knee push-ups to complete push-ups or from planks to plank reaches.

Is 20 Minutes Of Calisthenics A Day Enough?

Yes, 20 minutes of calisthenics can be a good starting point for beginners of this routine. 

Doing too much out of excitement could exhaust you within the first few days. 

We mentioned earlier how taking it slow is one of the core rules for beginners.

According to the CDC, adults should aim for at least 150 minutes of moderate-intensity activity per week, which translates to approximately 20-25 minutes per day, 6-7 days a week (9). Calisthenics meets this guideline when performed consistently and with sufficient intensity.

Is It Ok To Only Do Calisthenics?

Yes, a calisthenic routine brings a wholesome exercise pack to the table.

It utilizes your body weight for resistance, and with consistent progression (such as increasing reps, sets, or difficulty), it can be just as effective as weight training. 

A 2018 study in PLOS ONE found that individuals who performed calisthenics for 8 weeks experienced noticeable improvements in upper body strength and body composition (10). They could do more push-ups, and they also reduced their body fat, showing that bodyweight exercises can make a significant difference.

Frequently Asked Questions

• Is 25 too old to start calisthenics?

Not at all! 25 is a great age to start calisthenics. Many people start in their 30s, 40s, or even later and still see great results. As long as

• What are the disadvantages of calisthenics?

Calisthenics offers numerous benefits, but it’s not without its challenges. 

Since you’re working with just your body weight, using proper form is essential to avoid injury. Plus, if you don’t keep pushing yourself with more complex variations, it’s easy to hit a plateau. That said, with a solid plan and the right mindset, these challenges are manageable, and the results are well worth the risk.

• How many rest days for calisthenics?

If you’re just starting, taking 2 to 3 rest days each week is a good idea. Your muscles need time to recover and grow stronger. A simple routine could involve working out on Mondays, Wednesdays, and Fridays, and resting on the other days.

• Why is calisthenics harder than gym?

Calisthenics can feel tougher because you’re using your entire body weight and have to control every movement independently. There’s no machine to guide your balance or support your form, so it takes more effort and coordination.

The Bottom Line

The discussion ultimately leads to the conclusion that practicing calisthenics can make a significant difference, provided you are consistent with the practice. 

You can’t expect results by doing it once a week. Likewise, the routine also requires wholesome lifestyle changes, such as adopting a better sleep schedule and maintaining proper healthy eating habits. When you follow the basic rules, calisthenics for beginners can give you the confidence to try more complex exercises. It may take some time to reach there, but when you do, there’s no going back!