Beginner Calisthenics Exercises: 7 Foundational Moves To Master

According to the Centers for Disease Control and Prevention, only 24% of the adults meet the recommended guidelines for physical activity (1). This means that a large majority of the population is not getting enough exercise.

This might be due to a lack of knowledge on how to exercise or the misconception that you need fancy equipment and expensive gym memberships to get fit. However, there is an effective and accessible form of exercise that anyone can do – calisthenics.

Calisthenics is a form of bodyweight training that uses only the weight of your body to build strength, flexibility and endurance. It requires minimal equipment and can be done anywhere, making it the perfect form of exercise for beginners.

Here, we’ll unpack the basics of calisthenics and introduce you to six fundamental exercises that are sure to kick start your calisthenics journey.

What Are Calisthenics Exercises for Beginners?

A good strength training routine should consist of exercises that target multiple muscle groups, improve functional movement and can be easily modified to suit different fitness levels. And this is exactly what calisthenics exercises offer.

Calisthenics exercises are divided into four categories:

• Pushing: Exercises that primarily target the chest, shoulders and triceps muscles.
• Pulling: Exercises primarily for the back, biceps and forearms.
• Core: Engages the abdominals and lower back muscles.
• Legs: Targets the quadriceps, hamstrings, calves and glutes.

These categories ensure that you get a balanced full-body workout without needing any additional equipment. The following fundamental exercises check all the boxes and are essential for beginners looking to get into calisthenics.

1. Bodyweight Push-Ups

Push-ups are a classic calisthenics exercise that primarily target the chest, shoulders, and triceps. They also engage the core and lower body to maintain posture (2). Beginners can start with knee push-ups and progress to full push-ups as their strength improves.

Steps:

1. Start in a plank position with your hands placed slightly wider than shoulder-width apart.
2. Keep your body in a straight line from head to heels.
3. Lower your body until your chest nearly touches the floor.
4. Keep your elbows at a 45-degree angle to your body.
5. Push back up to the starting position.
6. Engage your core throughout the movement to maintain a straight line.

2. Bodyweight Front Squats

Squats are fundamental for developing lower body strength, targeting the quadriceps, hamstrings, calves, and glutes (3). Beginners can start with bodyweight squats and advance to single-leg squats for added difficulty.

Steps:

1. Stand with your feet shoulder-width apart.
2. Keep your chest up and your back straight.
3. Bend your knees and hips to lower your body.
4. Go down until your thighs are parallel to the floor.
5. Make sure your knees do not go past your toes.
6. Push through your heels to return to the starting position.

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Beginner Calisthenics Exercises

3. Bodyweight Pull-Ups

Pull-ups are an excellent exercise for building upper body strength, specifically targeting the back, biceps, and forearms (4). Beginners can use resistance bands for assistance and gradually work towards unassisted pull-ups.

Steps:

1. Grip a pull-up bar with your hands shoulder-width apart.
2. Hang with your arms fully extended.
3. Pull your body up until your chin is above the bar.
4. Keep your elbows pointing down.
5. Lower yourself slowly back to the starting position.
6. Engage your core throughout the movement.

4. Forearm Planks

Planks are essential for building core strength, engaging the abdominals, lower back, shoulders, and other stabilizing muscles (5). Beginners can start with a basic plank and progress to side planks and dynamic plank variations.

Steps:

1. Begin in a forearm plank position with your elbows under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Engage your core muscles.
4. Hold the position without letting your hips sag.
5. Keep your shoulders and upper back in a stable position.
6. Breathe steadily and deeply.
7. Hold for the desired time and repeat.

5. Tricep Dips

Dips are a compound exercise that primarily targets the triceps, chest, and shoulders (6). Beginners can use parallel bars or chair dips and progress to ring dips for a greater challenge.

Steps:

1. Place your hands on parallel bars or the edge of a sturdy chair.
2. Lower your body by bending your elbows.
3. Keep your torso upright and elbows close to your body.
4. Go down until your upper arms are parallel to the floor.
5. Push yourself back to the starting position.
6. Engage your core throughout the movement.

Read more: Calisthenics Back Workout: Sculpt a Stronger Back

6. Stationary Lunges

Lunges are effective for targeting the quadriceps, hamstrings, glutes, and calves (7). Beginners can start with stationary lunges (also called split squats) and advance to forward lunges, backward lunges, walking lunges, or even jumping lunges. The steps below describe a forward lunge.

Steps:

1. Stand with your feet together.
2. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
3. Keep your front knee over your ankle.
4. Push through your front heel to return to the starting position.
5. Repeat on the other side.
6. Engage your core for balance.

7. Forward Leg Raises

Leg raises are a great exercise for working the lower abdominals and hip flexors (8). Beginners can perform bent-knee leg raises and progress to straight-leg raises or hanging leg raises.

Steps:

1. Lie flat on your back with your legs straight.
2. Place your hands under your lower back for support if necessary.
3. Keep your legs together and lift them towards the ceiling.
4. Raise them until they form a 90-degree angle with your torso.
5. Lower your legs slowly back to the starting position.
6. Keep your lower back pressed against the floor throughout the whole movement.

Our Easy Calisthenics For Beginners has more beginner friendly workouts you can try.

How Should a Beginner Start Calisthenics?

As with any exercise program, it’s essential to start slowly and gradually increase the intensity and difficulty. As a beginner, you should focus on mastering the fundamental exercises mentioned above before moving on to more advanced variations. Here are some tips for starting calisthenics:

• Take your time to learn proper form and technique.
• Start with low reps and sets, gradually increasing as you become more comfortable.
• Listen to your body and rest when needed. Overtraining can lead to injury.
• Incorporate a mix of exercises targeting all muscle groups for a balanced workout.
• Be patient and consistent. Results will come with time and dedication.

Remember that consistency and progression are key to seeing progress in calisthenics. Proper nutrition and rest are also essential for muscle growth and recovery.

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How Long Should a Calisthenics Workout Be?

The length of a calisthenics workout can vary depending on the individual’s fitness level and goals. Here’s a detailed breakdown:

• Beginners: Aim for 15-30 minutes of exercise (plus a warmup and cooldown), 2-3 times a week. This helps build a solid foundation and allows your body to gradually adapt to the new routine.
• Intermediate: Engage in 30-45 minutes of exercise, 3-4 times a week. At this stage, you can increase intensity and variety to continue progressing.
• Advanced: Dedicate 45-60+ minutes to your workouts, 5 or more times a week. This level is for those who have a well-established routine and are looking to push their limits and achieve peak performance.

Your goals also play a significant role in determining the duration of your workout:

• Strength: Focus on compound bodyweight exercises with high metabolic demand, such as pull-ups, push-ups, and squat variations. The variations of each exercise you perform should be challenging enough that you can perform no more than 12 repetitions before reaching near or full muscle failure. With a higher level of muscle recruitment, you will also utilize longer rest periods. A 30-45 minute workout can effectively build strength.
• Endurance: Use shorter rest periods but exercises with a lower metabolic demand. This includes mostly basic movement patterns and plyometric activities that allow you to perform higher reps (15+ per set) with less rest. Your heart rate should be elevated throughout your workout. Depending on the intensity and rest periods, the length of endurance-based workouts can vary greatly. High intensity interval training (HIIT) workouts can be less than 15 minutes, while low to moderate intensity endurance based training may be 45 minutes or more.
• Weight loss: Combining the principles of the strength and endurance calisthenics workouts will ensure you are maximizing caloric expenditure via improved basal metabolic rate and intra-exercise expenditure. This will provide a helpful boost to your metabolism. Typically, workouts 30-60 minutes will be most effective. But remember, diet is the most important factor for weight loss.

Is Calisthenics Better than Gym?

Both calisthenics and gym workouts have their benefits, and the answer ultimately depends on an individual’s preferences and goals. It’s important to understand what each has to offer to make an informed choice:

Calisthenics

• No equipment needed: You can perform calisthenics exercises anytime, anywhere, making it a versatile and convenient option for anyone, especially those with limited access to gym facilities.
• Targets multiple muscle groups simultaneously: Many calisthenics exercises, like push-ups and pull-ups, engage various muscle groups at once, leading to more efficient workouts.
• Improves overall functional strength and movement patterns: By using your own body weight, calisthenics helps improve your natural movement patterns and functional strength, which can be beneficial for everyday activities and other physical pursuits.
• Enhances mobility and flexibility: Calisthenics often includes dynamic movements that can improve your range of motion and flexibility over time.

Gym:

• Offers a wide variety of equipment: Gyms are equipped with machines and free weights that allow you to target specific muscles and achieve progressive overload, which is key for muscle growth and strength gains.
• Provides a structured environment: Gyms offer a dedicated space for fitness, often with access to trainers or instructors who can provide guidance and support, ensuring that you perform exercises correctly and safely.
• Allows for isolation exercises: Gym equipment enables you to isolate individual muscles, which is particularly useful for bodybuilding purposes and for addressing muscle imbalances.
• Access to specialized classes and amenities: Many gyms provide additional services such as group fitness classes, swimming pools, and saunas, which can enhance your overall fitness experience.

Incorporating a combination of calisthenics and gym workouts can be a well-rounded approach to reaching your fitness goals. This is because each has unique advantages that can complement and enhance the other.

Read more: 12 Exercises Your Calisthenics Program Needs for a Full Body Workout

FAQs

• Best Beginner Calisthenics Exercises Explained

The best beginner calisthenics exercises are ones that target multiple muscle groups, allowing for a full-body workout. These exercises often include moves such as push-ups, pull-ups, and squats, which not only build strength but also improve flexibility and endurance.

By engaging various muscles simultaneously, they help in developing overall fitness and promoting functional strength that can be applied to everyday activities.

• Is It OK to Do Full Body Calisthenics Everyday?

Doing full-body calisthenics every day is generally not recommended, especially for beginners. Your muscles need time to recover and grow. It’s better to start with 2-3 days of full-body workouts per week.

• Is Calisthenics Better than Gym?

Both calisthenics and gym workouts have their pros and cons, depending on individual goals and preferences. Calisthenics is great for improving functional strength, flexibility, and mobility without any equipment. 

On the other hand, the gym offers specialized equipment for targeted muscle isolation and progressive overload. Combining both can provide a balanced approach to fitness.

• How Many Push-ups a Day?

There is no need to incorporate push-ups into your everyday routine unless you have a desire to. Programming your workouts to include pushing variations is important, and as long as you are doing that, you do not need to be also adding daily push-ups. 

If you do choose to set a daily push-up goal, start slow and easy to avoid overtraining related injuries. Build gradually as your body adapts.

• Is Calisthenics Enough to Get Fit?

Calisthenics can be enough to get fit. This form of exercise can improve strength, endurance, flexibility, and overall functional fitness. Paired with proper nutrition and consistency, calisthenics can help you reach impressive fitness levels without the need for weights or machines.

Beginner Calisthenics Exercises: The Bottom Line

Incorporating calisthenics into your routine is an excellent way to build strength, improve flexibility, and boost endurance without equipment. By focusing on the seven exercises in this article as a starting point, beginners can target multiple muscle groups, enhancing fitness and body control. 

Consistency is key—start with basics, maintain proper form, and progress to more advanced exercises as your strength and confidence grow. With dedication and patience, calisthenics can help you achieve your fitness goals.