Calisthenics Training Program for Beginners: A Comprehensive Guide

Would you be interested in a new challenging way to build muscle, endurance and flexibility? Perhaps you’re just tired of the mundane gym routine and looking for something more dynamic and engaging? If so, calisthenics training might just be the perfect fit for you.

Calisthenics, also known as bodyweight training, is a form of exercise that uses only one’s body weight for resistance. It requires no equipment and can be done anywhere, making it a convenient and cost-effective option for those looking to get in shape.

Let’s discuss what a comprehensive calisthenics training program for beginners might look like and some tips for success.

What Is the Best Calisthenics Training Program?

There is no one “best” calisthenics training program, as it largely depends on an individual’s goals, fitness level and schedule. However, there are some general guidelines that can help beginners get started:

• Start with the basics: Before diving into more advanced exercises, it’s important to master the fundamental movements such as push-ups, pull-ups, squats and planks. These will serve as building blocks for future progressions.
• Follow a structured routine: Consistency is key when it comes to seeing results in any fitness program. Find a calisthenics training plan that fits your schedule and stick to it.
• Gradually increase difficulty: As you become more comfortable with basic exercises, start incorporating variations or increasing reps/sets to challenge yourself.
• Incorporate rest days: Just like any form of exercise, it’s important to give your body time to rest and recover. Make sure to schedule at least one day of rest or active recovery each week (1).

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What Is a Good Schedule for Calisthenics?

According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity exercise per week. This can be divided into 30 minutes of activity, five times a week (2).

When it comes to calisthenics training, this is translates to about 3-4 days of training per week, with each session lasting around 45 minutes to an hour. Of course, this can be adjusted based on an individual’s fitness level and goals.

The following sample calisthenics training program meets the above recommendations and progressively gets more challenging. Keep in mind that this is just meant to be an example and not a recommendation. The rate of progression of this program would not be appropriate for most beginners, or even intermediate trainees, without significant modifications:

Week 1: Building a Foundation

Focus this week on learning and performing the fundamental movements with proper form.

Day 1:

• Push-ups: 3 sets of 8-10 reps
• Squats: 3 sets of 12-15 reps
• Planks: 3 sets of 20-30 seconds

Day 2: Rest Day

Day 3:

• Pull-ups (or Assisted Pull-ups): 3 sets of 5-8 reps
• Dips (or Bench Dips): 3 sets of 8-10 reps
• Lunges: 3 sets of 10 reps per leg

Day 4: Rest Day

Day 5:

• Push-ups: 3 sets of 10-12 reps
• Mountain Climbers: 3 sets of 20 reps per leg
• Planks: 3 sets of 30-40 seconds

Day 6: Rest Day

Day 7: Active Recovery (light stretching or yoga)

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Week 2: Increasing Reps and Sets

Start boosting your endurance by adding more repetitions and sets.

Day 1:

• Push-ups: 4 sets of 10-12 reps
• Squats: 4 sets of 15-18 reps
• Planks: 4 sets of 30-40 seconds

Day 2: Rest Day

Day 3:

• Pull-ups (or Assisted Pull-ups): 4 sets of 6-10 reps
• Dips (or Bench Dips): 4 sets of 10-12 reps
• Lunges: 4 sets of 10 reps per leg

Day 4: Rest Day

Day 5:

• Push-ups: 4 sets of 12-15 reps
• Mountain Climbers: 4 sets of 25 reps per leg
• Planks: 4 sets of 40-50 seconds

Day 6: Rest Day

Day 7: Active Recovery (light stretching or yoga)

Week 3: Introducing Variations

Add more challenging variations of the basic exercises and increase intensity.

Day 1:

• Wide Push-ups: 4 sets of 10-12 reps
• Bulgarian Split Squats: 4 sets of 8-10 reps per leg
• Side Planks: 3 sets of 20-30 seconds per side

Day 2: Rest Day

Day 3:

• Commando Pull-ups (alternating grip): 4 sets of 6-8 reps
• Incline Dips: 4 sets of 12-15 reps
• Jumping Lunges: 4 sets of 10 reps per leg

Day 4: Rest Day

Day 5:

• Diamond Push-ups: 4 sets of 8-10 reps
• High Knees: 4 sets of 25 reps per leg
• Planks with Shoulder Taps: 4 sets of 20 taps (10 each shoulder)

Day 6: Rest Day

Day 7: Active Recovery (light stretching or yoga)

Read more: Calisthenics Back Workout: Sculpt a Stronger Back

Week 4: Advanced Movements

Incorporate more advanced movements to test your strength and agility.

Day 1:

• Decline Push-ups: 4 sets of 10-12 reps
• Pistol Squats (use support if needed): 4 sets of 5-8 reps per leg
• Plank to Push-up: 4 sets of 10-12 reps

Day 2: Rest Day

Day 3:

• Archer Pull-ups (or Archer Rows): 4 sets of 5-8 reps per side
• Straight Bar Dips: 4 sets of 8-10 reps
• Jump Squats: 4 sets of 10-12 reps

Day 4: Rest Day

Day 5:

• Spiderman Push-ups: 4 sets of 8-10 reps
• Burpees: 4 sets of 10-12 reps
• Hollow Body Hold: 4 sets of 20-30 seconds

Day 6: Rest Day

Day 7: Active Recovery (light stretching or yoga)

Consistently following a progressive calisthenics training program will help you build a solid foundation and gradually improve your strength, endurance, and flexibility. Remember to focus on proper form to avoid injuries and maximize benefits.

We discussed the above calisthenics exercises in detail in our calisthenics workout no equipment article.

How Many Workouts Should I Do for Calisthenics?

The ideal number of calisthenics workouts per week varies based on individual goals and fitness levels. Here’s a breakdown:

• Beginners: If you’re new to calisthenics, start with 2-3 workouts per week with at least one rest day between sessions. This allows your body time to adapt and recover.
• Intermediate: As you progress and become more comfortable, aim for 3-4 workouts per week.
• Advanced: Advanced athletes can handle up to 5 or more workouts per week, but it’s crucial to listen to your body and adjust accordingly.

Your goals should also influence the frequency of your workouts:

• Strength: Focus on 3-4 high-intensity workouts per week to build muscle mass and strength. Include 2-3 rest days for muscle recovery and growth. Use a variety of compound exercises targeting different muscle groups.
• Endurance: Opt for 5 workouts per week, mixing cardio and resistance training to boost stamina and cardiovascular health. Include proper rest and recovery days to avoid overtraining and injury.
• Weight Loss: Combine calisthenics with a nutrient-rich, balanced diet to support metabolism and overall health. Aim for 3-5 high-intensity workouts per week to maximize calorie burn and promote fat loss.

In our previous blog, 7 day workout plan to build muscle, we discussed an advanced training regimen for muscle growth.

Should I Do 3 or 4 Sets of Calisthenics?

The number of sets in a calisthenics workout depends on your fitness level and goals. Beginners may start with 2-3 sets per exercise, while more advanced individuals can aim for 4-5 or even more.

Here are some factors to consider when deciding how many sets to incorporate into your routine:

• Time: A general rule is that every set should take around 30-45 seconds to complete. Based on this, along with your rest time between each set and exercise, you can estimate how long your workout will take and adjust the number of sets accordingly.
• Intensity: As you increase the intensity of your workouts (i.e., performing harder variations), you may need fewer sets and reps to achieve the same results.
• Goals: For muscle growth, aim for 3-4 sets per exercise with higher repetitions (8-12). If you’re focused on strength and power, opt for fewer sets (2-3) with more challenging exercises that only allow you to perform 6 reps or fewer before nearing or reaching muscle failure.
• Rest: Allow yourself enough rest between sets. The harder the workout, the longer the rest periods may be necessary to recover and maintain proper form.

Remember to listen to your body and adjust accordingly. It’s always better to start with fewer sets and gradually increase as you progress rather than overexerting yourself and risking injury.

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Tips to Adjust Your Calisthenics Training Program

To have a successful calisthenics training program, here are some tips to keep in mind:

• Proper Form: Always prioritize proper form over the number of repetitions or sets. Poor form can lead to injuries and limit progress (3).
• Progressive Overload: Continuously challenge your muscles by increasing reps, sets, intensity, or difficulty level. This promotes muscle growth and prevents plateauing (4).
• Rest and Recovery: Adequate rest is crucial for muscle recovery and repair. Make sure to incorporate rest days into your routine and get enough sleep each night (2).
• Nutrition: A balanced diet with adequate protein intake is essential for building muscle mass (5). Consume enough calories to support your activity level and choose nutrient-dense foods to fuel your workouts.
• Listen to Your Body: If you feel fatigued or experience pain, take a break and allow your body time to rest. Pushing through can lead to injuries and hinder progress.
• Stay Consistent: Consistency is key in seeing results from any workout program. Stick to your routine and make adjustments as necessary to stay on track towards your goals.
• Incorporate Variety: Keep your workouts interesting and challenging by incorporating a variety of exercises and variations. This also helps prevent boredom and plateaus (6).
• Seek Professional Advice: It’s always a good idea to consult with a professional trainer or coach who can help tailor a program to your specific needs and goals. They can also provide guidance on form and make necessary adjustments along the way.

Read more: Best Calisthenics Program for Total Body Fitness

FAQs

• What Is the Best Workout Routine for Calisthenics?

The best workout routine for calisthenics depends on your goals, fitness level, and personal preferences. As a general guideline, it should include a mix of push, pull, and leg exercises to ensure a balanced full-body workout.

Combining compound movements like push-ups, pull-ups, and squats with core exercises such as planks and hollow body holds can create an effective routine. It’s also important to include progressions and variations to keep challenging your muscles as you improve.

• Is it OK to Do Full Body Calisthenics Everyday?

It’s generally not recommended to do full body calisthenics every day. Your muscles need time to recover and repair, which is crucial for growth and preventing injuries (3). 

Instead, aim for 3-5 workouts per week, with rest days in between to allow for adequate recovery. On rest days, active recovery activities like light stretching or yoga can help keep your body flexible and rejuvenated

• Is Calisthenics Better Than Gym?

Whether calisthenics is better than gym workouts depends on your goals and preferences. Calisthenics utilizes body weight and is excellent for building functional strength, flexibility, and endurance. It can be performed almost anywhere with minimal equipment.

Gym workouts, on the other hand, offer a wide variety of machines and weights, which can be beneficial for targeting specific muscle groups and breaking through plateaus. Ultimately, the best approach is the one that you enjoy and can consistently stick to.

• How Many Push-Ups a Day?

The number of push-ups you should do daily depends on your fitness level and goals. For beginners, starting with 10-20 push-ups a day and gradually increasing that number as you become stronger can be effective.

Intermediate and advanced individuals might aim for 50-100 push-ups a day, spread across different sets. Always prioritize form over quantity to avoid injuries and maximize benefits.

• Is Calisthenics Enough to Get Fit?

Calisthenics can be enough to get fit. It offers a comprehensive workout that builds strength, endurance, flexibility, and coordination. However, it’s important to make sure that your routine is well-rounded and progressively challenging.

Additionally, complementing your calisthenics training with proper nutrition, rest, and other forms of exercise like cardio can help you achieve overall fitness. Consistency and variation in your routine will play key roles in your fitness journey.

The Bottom Line

Incorporating a calisthenics training program into your fitness routine can be a powerful way to build strength, flexibility, and endurance using just your body weight. By following the guidelines and tips provided in this comprehensive guide, beginners can create a balanced and effective workout regimen that suits their goals and fitness levels.

Remember to prioritize proper form, progressive overload, and adequate rest and recovery. Both consistency and dedication are key to seeing long-term results. Whether you’re new to fitness or looking to switch up your routine, calisthenics offers a versatile and challenging workout that can be done virtually anywhere.