The Calisthenics body type, defined by muscular and functional strength without excess bulk, is every bit as desirable as it is attainable. So, how do you start? Should you just jump into doing push-ups and hope for the best?
We’ve compiled an essential guide that will take you through the why, how, and what of beginning your calisthenics journey.
Aimed specifically at women who are new to this form of exercise, our guide breaks down the myths, lays out a starter plan, and provides you with tips to keep you motivated. Let’s get into it.
Calisthenics is highly inclusive, catering to various objectives and fitness levels, from novices seeking general fitness improvements to advanced practitioners aiming for specific skill development.
Here are several groups of people for whom calisthenics is particularly beneficial:
Dropping pounds by the dozens without putting yourself through the wringer is everyone’s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? Keep yourself in prime shape with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!
No. Calisthenics won’t make you bulky. Women lack the testosterone levels needed to build significant amounts of muscle mass naturally. Instead, they may see a decrease in body fat percentage and an increase in lean muscle mass over time.
In addition, calisthenics exercises tend to be more focused on functional strength and body control (19). That said, while you may see an increase in muscle size, it will likely not be to the extent of bodybuilding.
Beyond the female calisthenics transformation, there are many benefits to be had by women who incorporate calisthenics into their fitness routine (14):
One of the first benefits you’ll likely notice from practicing calisthenics is enhanced flexibility (21). Unlike machines that limit your range of motion, calisthenics involves exercises that encourage your body to stretch and move in ways it might not be used to.
Over time, this can lead to significantly improved flexibility, reducing your risk of injuries and making daily activities easier (17).
Calisthenics exercises often engage the core muscles, including the abdominals, obliques, and lower back muscles, in a dynamic and integrated way. This is not just about getting a toned belly; a strong core improves posture, reduces lower back pain, and enhances performance in virtually every physical activity (4).
Read more: The Simplest Lower Back Calisthenics Guide for Beginners
Weight-bearing exercises, which include most calisthenics movements, can help increase bone density. This is particularly important for women, who are at a higher risk for osteoporosis later in life (13).
Regular exercise such as calisthenics training can contribute to healthier, stronger bones, helping to prevent bone loss with age (6).
Exercise, calisthenics included, is a powerful mood booster. It increases the production of endorphins, which are natural stress fighters (15).
Regular calisthenics workouts can reduce symptoms of depression and anxiety, improve sleep, and boost overall mood (15). Plus, the focus and concentration required for some calisthenics exercises can also provide a mental break from daily stressors.
Calisthenics can be an effective way to manage weight, when combined with a balanced diet. Exercise helps burn calories, helping to create a calorie deficit which is necessary for weight loss (9).
Additionally, as you build lean muscle mass, that mass will require more energy to sustain itself, increasing your resting metabolic rate, meaning you burn more calories, even when you’re not working out (10).
Over time, female calisthenics workout leads to increased muscular endurance (21). This means you’ll be able to perform daily tasks, like carrying groceries or climbing stairs with less fatigue.
Enhanced endurance also translates to better performance in other sports and activities, as your muscles will be able to withstand prolonged periods of exertion more effectively (2).
In a previous blog; Calisthenics for Women, we discussed the many benefits of calisthenics for women and why it’s such a great exercise choice.
If you’re interested in incorporating calisthenics into your fitness routine, here are some tips to get started:
Recognize your baseline fitness level. Before you start, assess your current strength, flexibility, and endurance. This will help you tailor your routine to your starting point, ensuring gradual and consistent progress.
Modify foundational exercises to your current ability. If standard push-ups are challenging, begin with knee push-ups or wall push-ups. For pull-ups, start with negative pull-ups or use resistance bands for assistance.
Implement a balanced workout split. Dedicate different days to upper body, lower body, core, and full-body flexibility. This ensures comprehensive development and allows muscle groups adequate recovery time.
Want to build an attention-grabbing bubble butt, blast away fat that’s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and set this plan in motion!
Focus on skill progressions. Break down complex skills into smaller, manageable progressions. For instance, if you aim for a handstand, start with headstands or handstands against a wall to build the necessary strength and balance.
Document your progress. Keep a training log or use social media to record your workouts, achievements, and areas needing improvement. This not only helps in tracking progress but also keeps you accountable.
Connect with female-focused calisthenics communities. Platforms like Reddit (r/bodyweightfitness) or Instagram have thriving female communities where you can find support, advice, and motivation from women who are at various stages of their own calisthenics journeys.
Our very own app: BetterMe Health Coaching has a community of fitness enthusiasts, with personalized workout plans and nutrition guidance specifically designed for women.
Check out a previous blog: Calisthenics Workout for Women for some beginner-friendly exercises and a full-body workout routine to get started.
Prioritize nutrition and recovery. Your body needs fuel and rest to recover from workouts and build strength (7). Focus on a balanced diet rich in proteins, carbohydrates, fats, and micronutrients. Incorporate active recovery days with light activities like walking or yoga.
Start with minimal equipment. A good quality yoga mat and resistance bands are great for beginners. As you progress, consider a doorway pull-up bar or parallettes for more advanced exercises.
Perfect your form before increasing intensity. Proper form is crucial to prevent injuries and ensure the effectiveness of each exercise (22). Focus on the mind-muscle connection by concentrating on the muscles you’re engaging during each exercise.
Set small, achievable goals leading up to bigger ones. If a pull-up is your goal, start with goals like improving grip strength, then moving on to holding the hang position, followed by negative pull-ups, and finally, the full pull-up.
Now that we’ve answered the why and how of calisthenics for female beginners, let’s dive into some of the best exercises to get started with:
Calisthenics exercises utilize body weight for resistance and are perfect for building strength, endurance, flexibility, and coordination. For female beginners, starting with foundational movements that work multiple muscle groups is key. Here’s an in-depth analysis of the 7 best calisthenics exercises tailored for female beginners:
Muscles Worked: The primary muscle group worked by squats are the quadriceps. Secondary muscles include the glutes, hamstrings, lower back, and core.
Why It’s Ideal: Squats are fundamental for building lower body strength and improving core stability. They also enhance balance and mobility, contributing to overall fitness.
Steps to Follow:
Modifications: Beginners can perform squats without going too deep or use a chair to touch lightly for balance.
Muscles Worked: Push-ups primarily target the chest (pectoralis major), triceps, and anterior deltoids. They also engage the core muscles for stabilization.
Why It’s Ideal: Push-ups are effective for upper body conditioning, enhancing muscular endurance, and promoting core stability.
Steps to Follow:
Modifications: Beginners can start with knee or wall push-ups, reducing the load on the upper body while maintaining proper form.
In a previous blog: Benefits of Push Ups for Females, we discussed the various benefits of this exercise and how to perform it with proper form.
Muscles Worked: The primary muscles targeted by pull-ups are the back muscles, including the lats, biceps, and rear deltoids. They also engage the core for stabilization.
Why It’s Ideal: Pull-ups are an effective upper body strength exercise that also improves grip and back muscles’ endurance.
Steps to Follow:
Modifications: Beginners can start with assisted pull-ups using a resistance band or by focusing on the eccentric (lowering) portion of the movement before building up to full pull-ups.
Muscles Worked: Planks work the entire core, including the rectus abdominis, obliques, and transverse abdominis. They also engage shoulders, chest, and legs for support.
Why It’s Ideal: This exercise builds core strength and stability, vital for good posture and injury prevention.
Steps to Follow:
Modifications: Beginners can start with shorter durations or perform the plank on their knees to reduce intensity.
Muscles Worked: Lunges primarily target the quadriceps, glutes, and hamstrings. They also engage the core and hip flexors for stability.
Why It’s Ideal: Lunges improve lower body strength, balance, and flexibility. They are beneficial for functional movements.
Steps to Follow:
Modifications: Beginners can perform stationary lunges to maintain balance or use a wall for support.
Read more: Calisthenics Shoulder Exercises: Techniques and Workouts
Muscles Worked: The primary muscle worked is the gluteus maximus. Secondary muscles include the hamstrings and core.
Why It’s Ideal: Glute bridges are excellent for strengthening the posterior chain, crucial for improving posture and reducing back pain.
Steps to Follow:
Modifications: Beginners can start with smaller lifts or place a yoga block under their lower back for added support.
Muscles Worked: Jumping jacks work the calves, glutes, deltoids, and core, providing a full-body workout.
Why It’s Ideal: They increase cardiovascular endurance and promote agility and coordination.
Steps to Follow:
Modifications: Beginners can step side to side instead of jumping to reduce impact on the joints.
It may take anywhere from 4 to 8 weeks of consistent training to start seeing results from calisthenics, depending on your fitness level and the intensity of your workouts. A 6 month female calisthenics transformation is possible with dedication and proper nutrition.
Using calisthenics for women’s weight loss may result in changes to the face shape, as losing weight can also affect facial fat distribution.
By using it for weight loss we mean performing calisthenics exercises as part of circuit training or High-Intensity Interval Training (HIIT) or circuit training, which are effective for burning fat (5) (20). We also mean calorie control, as weight loss is not possible without a calorie deficit (12).
Yes, calisthenics can help you achieve an aesthetic physique with defined muscles as it helps build muscle. It requires consistent training, proper nutrition, and progressive overload to build muscle mass and sculpt your body (1). Many female calisthenics athletes have achieved impressive physiques through dedication and hard work.
One’s genetic makeup plays a significant role in muscle growth and development (8). Also, regular physical activity and strength training can contribute to building muscle mass over time (16).
Females can build muscle without testosterone by following a proper strength training program and consuming enough protein to support muscle growth (3) (11). While testosterone does play a role in building muscle (18), it is not the only factor.
Progressive overload, proper nutrition, and rest are essential for muscle growth regardless of gender (1).
Calisthenics offers a multitude of benefits for women, including enhanced flexibility, improved core strength and bone density, better mental health, weight management, and increased muscular endurance. It’s an accessible and cost-effective way to improve overall fitness and can be tailored to individual needs and goals.
Follow the exercise steps listed in this guide to start your journey towards a stronger and healthier you.
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!
SOURCES