You may be surprised by this statement, but no one is new to calisthenic movements.
Even if you came across this term for the first time and are entirely new to exercise, you have still performed various calisthenics maneuvers.
Calisthenics is all about using your body weight as resistance.
This resistance differs from a traditional workout as you are not using any equipment.
For instance, push-ups and squats are some of the calisthenic exercises that you may have engaged in even before you knew they were “calisthenic moves.” These moves require you to control your body’s weight throughout each exercise.
For beginner calisthenics moves and advanced variations, you only need your body weight and some spare time to get started.
Of course, you may come across some calisthenics exercises that use equipment (pull-ups/dip variations). Still, even without it, you have a variety of calisthenics moves that you can do without any equipment.
As mentioned, calisthenic movements are exercises that use your body weight instead of external weights for resistance and with little or no equipment. Some common examples include squats, push-ups, lunges, pull-ups, burpees, planks, and dips.
People engage in calisthenic movements for a variety of reasons.
Some may want to build strength and endurance, enhance flexibility, and improve coordination. It is, therefore, essential to note that calisthenics are beneficial in many ways that include the following:
Calisthenics, as mentioned, uses your body weight as resistance, and as you progress to more complex calisthenic moves, your muscles become stronger.
The eccentric and isometric, or instead the lowering and holding segments, help activate the muscle fibers. With strong muscles, you will be better able to lift, push, pull, and carry, as your muscle mass and physical strength build (2).
Regular calisthenic exercises are beneficial for the joints.
These moves increase the range of motion and muscular elasticity. This flexibility is more pronounced when combined with other exercises, such as dynamic stretching (1).
Another significant benefit of engaging in calisthenic exercises is that it helps improve cardiovascular health. Exercises such as burpees, mountain climbers, and jump squats, among others, increase heart rate and improve aerobic capacity (1).
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
Yes, calisthenics can be self-taught. There are many online resources you can use to learn basic calisthenic movements if you are a beginner. Most calisthenic moves use natural human movements, such as push-ups, pull-ups, and squats, that your body performs naturally.
Here are some of the reasons why calisthenics can be self-taught:
Easy to Start
Calisthenics are easy to start. Since it uses your bodyweight as resistance for strength training, you can begin to perform calisthenics poses for beginners without any equipment, just your bodyweight and time.
Clear Progressions
Most calisthenics exercises come with step-by-step guidance for progression, and you can easily make progress with any exercise, whether push-ups or squats.
Availability of Learning Resources
Indeed, many online resources can help you learn calisthenics skills and moves. You can find online communities, videos, apps, blogs, and other beginner-friendly resources easily for free. But remember to look for reputable, science-backed sources.
We recommend checking out the BetterMe app for guidance!
Low Risk and Safe
Because the exercises mostly rely on your body weight and use limited equipment, they are safer than most other exercises when done with proper form. Therefore, you need to warm up and use proper exercise technique to avoid injuries.
Read more: Beginner Calisthenics Workout at Home: Your Ultimate Guide
The four pillars of calisthenics center on the body’s fundamental movement patterns.
These movements help build full-body strength, control, and balance.
They include the following:
Push exercises primarily work the triceps, shoulders, and chest, but also engage the core and back.
Examples include push-ups, handstands, and dips.
The pull exercises work the biceps, back, and forearms muscles for better grip strength.
It involves pulling your body towards something.
Examples of these exercises include pull-ups, chin-ups, and rows.
Core strength is essential. Calisthenics work on the core to provide midsection stability and control.
Some of the core exercises include L-sit, planks, and leg raises, which work the abs, lower back, and oblique muscles.
Calisthenics also work the legs for lower-body strength and power.
These exercises work: the hamstrings, glutes, calves, and quads.
Examples that work on lower-body strength include squats, calf raises, and lunges.
Calisthenics moves do not have a fixed number. There are many calisthenics moves and variations that make it difficult to give an exact count.
Apart from the standard variations and moves, new ones always emerge, and hence the number is almost unlimited.
Calisthenics moves consist of 4-pillar categories:
The main calisthenics movements target the body’s major muscle groups.
The primary calisthenics movements include the following:
A calisthenic movements list will include these exercises.
There are a variety of ways to create a calisthenics workout.
Ideally, starting calisthenics requires a warm-up, then progressing to more challenging exercises. Therefore, when it comes to developing a proper sequence of your calisthenics moves, it is essential to consider the following:
When starting, you need to first warm up before engaging in the main exercise or workout. Warm-up exercises help enhance blood flow and loosen the joints, thereby preventing injuries and preparing the body for higher exertion levels (3).
Some of the warm-up exercises include arm circles, light jogging, and wrist rotations.
Use some light exercises that activate key muscle groups, such as the upper body, lower body, back, and core.
Exercises that help stabilize your body for larger movements include glute bridges, hollow-body holds, dead hangs, and scapular push-ups.
BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
If you have any skills to practice, those should come before the main strength movements. This is a learning phase where you master a particular exercise skill or progression.
Examples may include handstands, L-sit progression, and front- or back-lever progression.
The main strength movements create the core of your workout.
Whether you want to build upper body strength, lower body strength, or overall body strength, this is the phase where you engage in exercises that matter to your goal.
The strength portion is where you also make all the progressions for any particular exercise or skill to help you achieve optimal strength.
After big workouts and more complex progressions, you need to stabilize. Therefore, finish with some lighter work or exercises. Some of the stability exercises could be planks, bodyweight curls, and wrist work.
You should also spend 3–5 minutes cooling down.
Consider relaxing stretches such as wrist, chest, hamstring, and hip flexor stretches.
Read more: 3-Day Calisthenics Workout To Build Muscle
When practicing calisthenics, primarily when self-taught, people often make several mistakes. If you continue making the same mistakes, it may make your muscles feel tight and lead to more stress on the joints and even injuries.
Some of these common mistakes include the following:
Skipping Warm Ups
Some people may go straight into exercise without taking time to warm up. Rushing may result in muscle strain, so it’s essential to take time to engage in light warm-ups before the main exercise.
Using Poor Form
It doesn’t matter how much effort you put in if you are using poor form.
Using poor technique may result in excessive joint stress and even injuries.
Progressing Fast
Progression should not be too fast. You need to master your technique or the exercise basics until you are comfortable with them before adding weight or attempting more challenging variations.
Not Breathing Properly
Holding breath for too long, exhaling, or inhaling when it is not appropriate can make your exercises harder. It can also lower your strength and make you tired more quickly.
Not Focusing on the Whole Body
When you don’t focus on your whole body during exercise, you may develop muscle imbalances and even poor posture. So, it is essential to incorporate exercises that work all major muscle groups and ensure you engage your core with each movement.
Not Having Rest Days
Rest is just as important as exercise. You need some days of rest to allow for recovery time. Resistance training breaks down the muscles, and rest is when the body can repair itself. Overtraining can lead to performance drops and feelings of fatigue and soreness that may persist.
The ease of any calisthenics move depends on a variety of factors. An example of one of the “easier” moves would be the wall push-up. This exercise is a variation of the standard push-up. It is relatively simple to do, gentle on the joints, and a good option for most calisthenic movements for beginners. With wall push-ups, you can control how much body weight to use by varying the distance between your feet and the wall. Yes, calisthenics can be helpful in your journey to getting ripped. It is important to note that getting ripped involves both strength training and fat loss. With calisthenics workouts, you can lose fat and build strength through exercises, such as push-ups, pull-ups, squats, dips, and planks, along with their variations. Breathing properly during calisthenics makes your exercises easier and safer. When it comes to breathing, you need to follow the “exertion = exhale rule”: exhale during the most challenging part of a calisthenic movement, and inhale when doing the easiest part. Think of inhaling as you lower yourself in a push-up and then exhale as you press your entire body’s weight back up. In addition, it is advisable to keep breathing smoothly and avoid holding your breath for too long. Yes, calisthenics can work for people of all ages, including seniors and children. The ease of performing most calisthenics exercises, the health benefits they offer, and their availability make them suitable for people of all ages (4).Frequently Asked Questions
What's the easiest calisthenics move?
Can calisthenics get you ripped?
How to breathe correctly during calisthenics?
Does calisthenics work at any age?
As you have learned, calisthenic movements are great for building strength and endurance, enhancing flexibility and mobility, and improving cardiovascular fitness, among other benefits. The exercises or movements may only require your body weight and time.
If you are a beginner, you will find this one of the easiest to engage in, since you don’t need a gym membership or any equipment. At some stage, however, you may need equipment such as dip bars, pull-up bars, resistance bands, and yoga mats, among others, to help you perform even the most difficult exercises and reap the maximum benefits of calisthenics.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.