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10 Calisthenics Benefits for Women, or What Makes This Bodyweight Training So Hyped

If you’re a woman who wants to shape up, blow off some steam, or simply get active, you will enjoy calisthenics. Sure, this word sounds intimidating and complicated but its meaning is easy: a full-blown bodyweight training that requires no weights, little or no money, and not even a gym membership. 

Disclaimer: in case you want to trek to the gym – go ahead, there are many advantages to working out under a trainer’s supervision. And yet, not all of us are ready for this “big” step, not all of us want to use equipment or weights, right? 
Here is where calisthenics is the winning match, as this type of workout uses your body as the main equipment. Plus, this workout is attainable to both men and women. Today, we’re going to discover 10 calisthenics benefits for women, and what makes this bodyweight training so hyped online. 

As a bonus, you’ll get a short calisthenics workout plan with effective exercises that can be done from the comfort of your home. Here’s a way to have fun and get healthier.

What does calisthenics do to women?

You came here for the benefits, and you’re going to get them at the beginning of this article. Calisthenics for Women is the ideal training for nearly every woman of any age and fitness level. Please note that if you’re dealing with any health condition, you should talk to your doctor before committing calisthenics exercises. 

Now, 10 benefits of calisthenics:

  1. It counts as high-intensity interval training
  2. It can make you stronger
  3. It helps your posture
  4. It promotes healthier weight
  5. It improves neuromuscular function
  6. It’s free or inexpensive
  7. It can reduce the risk of injury
  8. It helps build endurance
  9. It may decrease your anxiety
  10. It can be done almost anywhere by almost anyone

It counts as high-intensity interval training

A 2022 study showed that calisthenics is a form of bodyweight exercise that counts as high-intensity interval training. Study participants who performed calisthenics exercises reaped the same cardio benefits as sprinting, interval running, and walking on a treadmill (6).

It can make you stronger

When it comes to calisthenics benefits for health, you will be pleased to know that this type of training targets all muscle groups. For instance, if we take a burpee exercise, we see that it engages your legs, your back, and your arms. 

Besides this, you can make exercises harder by changing your body position which challenges your muscles more and helps build strength. Building muscle is one of the most important factors to attaining a leaner and more flexible body (1).

It helps your posture

A study in 2017 shows us that calisthenics is the perfect workout for your posture. It may also improve your strength and body mass index (9). Participants in the study were engaged in calisthenics for 8 weeks and noticed real improvements in their posture.

We all know how posture is essential – it may decrease the risk of lower back pain, particularly for those individuals who lead a more sedentary lifestyle. 

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It promotes healthier weight

Calisthenics benefits for women’s weight loss are effective as well. The truth is that building muscle via strength training, like calisthenics, helps you shed unwanted pounds and attain desirable shapes. If you look at the number of burned calories through calisthenics, you see that performing it for 30 minutes may burn: 

  • 135 calories if you are 125 pounds
  • 167 calories if you are 155 pounds
  • 200 calories if you are 200 pounds (2).

Doing vigorous calisthenics for half an hour will aid in burning more calories:

  • 240 calories if you are 125 pounds
  • 298 calories if you are 155 pounds
  • 355 calories if you are 200 pounds (2).


It improves neuromuscular function

The recent findings in 2022 highlighted the positive effects of calisthenics on neuromuscular functions which potentially reduces future health complications (8). The neuromuscular system connects your muscles and nerves which helps control functions and body movements. 

The study also states that a calisthenics exercise is a good way to break up sedentary time, in that it can be performed anywhere, without any equipment, and targets multiple fitness components (8).

It’s free or inexpensive

It’s no rocket science that, Calisthenics Workout For Women is an excellent training program where your body is the main equipment. Many women are swamped with daily tasks and may not have enough time to spend additional hours in gyms or fitness clubs. Especially mothers, who juggle between picking up kids from school, their employment, and other errands. 

Perhaps you’re a single woman with no family, and no kids – you spend some time at work and have additional free hours for your hobbies. 

Therefore, calisthenics may be your saving grace: you do it anywhere you want, to any music you like, and with any intensity you desire. Make sure you purchase comfy sportswear,a special mat, and have some space around you to perform each exercise with full range of motion to maximize the benefits while reducing injury risk. 

It can reduce the risk of injury

You are aware that bodyweight calisthenics are where your body is the only weight you’re using. Due to this, it is safer and easier for many people. Although risk of injury is always present with any exercise program, the learning curve for bodyweight training is typically simpler because there are fewer external variables than there are with traditional resistance training with machines or free weights.

Calisthenic training is highly functional since it involves natural movements with minimal strain on your joints, ligaments, or tendons. 

Read more: How to Relieve Stress For a Woman?

It helps build endurance

Calisthenics helps to increase your endurance since these workouts often involve high repetitions with less rest time than traditional resistance training. When you engage in circuit training calisthenics, you often aim to perform as many repetitions of an exercise as possible. You will increase your endurance by performing these exercises every other day, after allowing your muscles to rest and heal overnight. 

This encourages you to execute more repetitions before you get tired. Since calisthenics targets muscles all over the body, these repetitions help promote endurance throughout all the parts of your body. 

It may decrease your anxiety

We all have heard of the positive effects of sports not only on your physical but also on your mental health. A study in Neuro Rehabilitation found that a program that included calisthenics exercises improved muscle strength and reduced anxiety in people with multiple sclerosis (3).

Of course, if you constantly deal with anxiety, you should not treat calisthenics as the main remedy for your issue. Ideally, you should talk to a professional therapist who can help you out. 

It can be done anywhere by anyone

Do it at home, in the park, or near the city lake. Do it in any special place where you feel comfortable. Frequently, people jump into a calisthenics routine in their cozy houses: they prepare special guides with workout plans, dab on comfy sports clothing, and indulge in the exercises. 

There is no need to have previous sports experience – all you need to do is desire to hone your skills and master versatile movements. If you’re a calisthenics newbie, you may start with beginner-friendly versions and gradually accelerate to more advanced exercises. 

If you’re older or suffering from any health conditions, we recommend talking to a physician and performing calisthenics under professional supervision. This will help you get the hang of all the movements and enjoy the whole female calisthenics transformation.

If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life!

Will calisthenics make me a bulky female?

No, calisthenics won’t make you a bulky female. Besides, women typically don’t have enough testosterone to build significant muscle mass, and since calisthenics focuses on building functional strength rather than bulk (7), they won’t achieve a bulky appearance.

Nonetheless, females who consistently engage in calisthenics may end up with a more sculpted and toned physique. 


Does calisthenics change body shape?

Yes. In previous articles you’ve learned about the muscle-building benefits of calisthenics. If you turn your calisthenics training into a weekly routine manifesting more complicated exercises through time, you won’t just build muscle but trim fat as well 

This should result in improved body composition, strength, and endurance.

Bodyweight strength training should not be underrated and you don’t necessarily need weights to attain your desired physique. Keep in mind that through time you should expand the intensity of your workout and always have enough rest. Your muscles require rest for better healing – as they get essential rest, you’ll be able to perform more vigorous exercises with less effort. 

Yet, calisthenics is not the prime way to shape up. You should watch your diet and consume: 

  • veggies and fruits
  • whole-grains
  • legumes
  • nuts
  • berries
  • lean meat (if you eat it, of course)

Additionally, losing weight requires: 

  • better sleep
  • less or no alcohol consumption
  • less processed meals
  • less sugary beverages

Lastly, your sleep and stress levels matter too. You should have a fulfilled sleep trying to fall asleep and waking up at the same time. Additionally, consider talking to a specialist if you suffer from chronic stress. 

The link between weight gain and stress is unfortunately real. A study in 2017 showed the connection between the stress levels and being overweight. Higher cortisol levels are associated with visceral fat which particularly appears on your waist (4).

Overall, the process of attaining the athletic body encompasses different processes: calisthenics, better sleep, a good diet, and reduced stress levels. 

Is 20 minutes of calisthenics enough?

20 minutes of calisthenics routine is enough especially for beginners. By executing specific exercises over time you may build muscle and gain more strength. Check this effective calisthenics workout plan and start your transformation today.

If you’re a beginner you can start with three sets of five repetitions of each exercise while others might do three sets of 15 reps. 

Perform two to four days of calisthenics exercises per week with a day of rest in between the sessions to give your muscles time to repair and get stronger (10). Get started with these 5 moves (10).: 


Plank is a good movement that strengthens the core muscles to support your core, spine, and hips. A strong core decreases your risk of back pain and other problems.

How to perform:

  1. Lie on your stomach with your palms facing down, back and legs straight
  2. Push up with your arms, keeping your elbows and forearms connected to the floor.
  3. Hold this position for a few seconds and then gradually lower to the floor.


Lunges engage the muscles in your butt,hips, thighs and abdominals.

How to perform:

  1. Stand with your feet hip-width apart, keeping your hands on your hips.
  2. With your back straight, take a step with your left leg. Bend your knees.
  3. Have your right knee point down toward the floor, while the left knee should be above your foot.
  4. Push up with the left leg and bring the left foot back to meet the right foot until you’re back in a standing position.


Calisthenics benefits for women’s legs start with correct squatting. Squats work your entire lower body including your calf muscles and shins.

How to perform:

  1. Stand with your feet a tad wider than hip-width apart and arms down by your side.
  2. Inhale and lower your butt and hips toward the floor as if sitting on an invisible chair.
  3. Keep your head facing forward evenly distributing your weight between your balls and heels of your feet.
  4. Lift back up to the starting position.


Push-ups activate the upper body muscles in your arms, chest, and shoulder muscles. When it comes to a, Body Workout For Women, generous push-ups take the cake. 

How to perform:

  1. Kneel on all fours on the floor with your hands underneath and slightly wider than your shoulders.
  2. Beginners may bend their knees. For a more challenging, full-body push-up, lift your knees off the floor and push with straightened legs.
  3. Bend your elbows and gently lower your body until your chest touches the floor. Keep your head and abdomen aligned with your spine.
  4. Push yourself back up to the original position until your arms are straight. Don’t let your hips or back sag.


One of our favorite exercises, burpees, work your muscles from head to toe by integrating different types of calisthenics exercises like planks, squats, and push-ups. Burpees also get your heart rate up, which makes it a great cardio workout.

How to perform:

  1. Stand with your feet at hip-width apart, back straight, and arms down at your sides.
  2. Get into a squat by bending your knees and bringing your butt down.
  3. Keep your feet flat on the floor and kick your legs straight back to go into a plank position.
  4. Perform a push-up and straighten your arms to get back in a plank position.
  5. Jump your legs forward to return to a squat position, landing with your feet flat on the floor near your hands.
  6. Jump with your arms extended toward the ceiling and land with your feet hip-width apart and repeat.

Read more: Hormonal Belly Woman: How To Fight Stubborn Fat In Your Midsection



  • Why is calisthenics attractive?

Calisthenics is attractive for many reasons: it’s either free or inexpensive, you can do it anywhere you like at any fitness level you’re at right now, and it engages your entire body through various exercises that require no equipment. In addition, this type of training helps you build muscle, promote endurance and flexibility, improve your posture, and shed calories. 

  • What is the beauty of calisthenics?

The beauty of calisthenics lies in its capability to engage your entire body without any equipment. You don’t have to lift any weights, as your body weight is the only “load” you require. Moreover, a calisthenics workout routine helps you attain a healthier body through lighter and more vigorous movements. Being affordable to everyone, calisthenics never loses its popularity. 

  • How does calisthenics shape your body?

Calisthenics shapes your body through different exercises, both beginner and advanced-friendly. This type of workout activates all the muscle groups helping you attain the physique you always wanted. Plus, it can make you stronger and more flexible for far-challenging exercises. 

  • Can a woman do a planche?

A woman can perform a planche as long as her core strength can hold that body position. To do so, a woman should train calisthenics frequently to attain the needed fitness level to perform the planche. 

The Bottom Line

Calisthenics is a type of workout that uses the person’s body weight for executing exercises. You have discovered 10 calisthenics benefits for women, and what makes this bodyweight training so hyped. 

Overall, calisthenics counts as high-intensity interval training that can make you stronger and healthier. It also helps your posture and improves neuromuscular function. Being cheap and affordable, calisthenics can be performed anywhere by a person of any fitness level.  

This type of workout can also reduce the risk of injury, decrease anxiety, and build endurance. 

The calisthenics routine will not make you bulky but might change your physique through weight loss. 20 minutes of calisthenics is enough particularly for beginners. Raise the level by exercising longer with more repetitions. Start with 5 robust calisthenics exercises that we discussed in this article today. 

Talk to your doctor before engaging in calisthenics, if you’re dealing with any health conditions. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Benefits of Calisthenic Exercises (2024, webmd.com)
  2. Calories burned in 30 minutes for people of three different weights (2021, health.harvard.edu)
  3. Comparing routine neurorehabilitation programme with callisthenic exercises in multiple sclerosis (2011, ncbi.nlm.nih.gov)
  4. Hair cortisol and adiposity in a population-based sample of 2,527 men and women aged 54 to 87 years (2017, wiley.com)
  5. Stop making these common workout mistakes (2018, health.harvard.edu)
  6. The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercise (2022, frontiersin.org)
  7. The advantages of body-weight exercise (2022, health.harvard.edu)
  8. The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study (2022, ncbi.nlm.nih.gov)
  9. The effects of a calisthenics training intervention on posture, strength and body composition (2017, researchgate.net)
  10. What Are the Benefits of Calisthenics? (2022, clevelandclinic.org)
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Sets up work outs that you can do anywhere any time. Completed two thirty day series of calistetics and am now moving on to other work outs.

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