Calisthenics Workout for Men: Definition, Benefits, and 6 Must-Have Exercises

Are you tired of spending long hours in the gym doing the same exercises? Perhaps you’re looking for a more challenging and exciting way of building strength and muscle? If so, then calisthenics might be the perfect workout for you.

Merriam-Webster dictionary defines calisthenics as “systematic rhythmic bodily exercises performed usually without apparatus.”

What this means for you is that you don’t need fancy equipment or a gym membership to get an effective workout. All you need is your body and a bit of determination.

But what exactly are the benefits of calisthenics for men? And which exercises should you focus on?

Let’s clarify what calisthenics is, its many benefits for men, and 6 must-have exercises that will help you achieve your fitness goals.

What Is a Calisthenics Workout for Men?

Calisthenics  is a form of strength training that uses bodyweight exercises to develop physical fitness. It combines elements of gymnastics, parkour, and traditional bodyweight exercises to create challenging and dynamic movements.

One of the main principles of calisthenics is to use your own body weight as resistance, making it accessible for people of all fitness levels. This makes it a great workout for men who are just starting their fitness journey and those who want to take their training to the next level.

Can You Build Muscle With Only Calisthenics?

Calisthenics can definitely help you build muscle. Muscle growth is stimulated by the resistance placed on muscles during exercise. This resistance causes micro-tears in the muscle fibers, which then triggers a physiological response that leads to repair and growth (1).

With calisthenics, your body weight serves as the resistance, and as you progress and increase difficulty, you build muscle.

In addition, calisthenics exercises are mostly compound movements that engage multiple muscle groups at once, leading to balanced muscle development. This type of training also promotes functional strength, meaning your muscles become stronger in everyday movements like pushing, pulling, and lifting (2).

Although no equipment is necessary for calisthenics, there are a few pieces of basic equipment that you can optionally incorporate to expand your exercise options and accelerate your progress.. These include:

• Pull-up bar: This allows you to perform many upper body and core exercises like pull-ups, chin-ups, muscle-ups, and hanging leg raises.
• Parallel bars: These are two parallel bars that are used for dips, L-sits, and other advanced moves.
• Resistance bands: These elastic bands can be used to either add resistance to your exercises for an added challenge, or for assistance (such as with a resistance band assisted pull-up).

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Below is a list of effective calisthenics exercises for the whole body. You will notice that some of the exercises listed may utilize the equipment described above. 

1. Bodyweight Squats

The squat is a fundamental calisthenics exercise that primarily targets the quadriceps, hamstrings, and glutes. It is excellent for building lower body strength and is one of the most functional movement patterns that exists.

Steps:

1. Begin by standing with your feet shoulder-width apart and your toes pointed slightly outward.
2. Extend your arms straight in front of you to help maintain your balance.
3. Lower your body by bending your knees and hips, as though you are sitting back into a chair.
4. Keep your chest lifted and your back straight throughout the entire movement.
5. Descend until your thighs are parallel to the floor.
6. Push through your heels to rise back to the starting position.
7. Continue until you reach your target number of repetitions.

2. Ab Crunches

Crunches are a classic abdominal exercise that primarily targets the rectus abdominis muscle. They are great for developing core strength and definition.

Steps:

1. Start by lying on your back with your knees bent and feet flat on the floor.
2. Position your hands behind your head, with your elbows directed outward.
3. Activate your core by drawing your belly button in toward your spine.
4. Raise your shoulders off the ground while keeping your lower back pressed against the floor.
5. Pause at the top, squeezing your abdominal muscles for maximum engagement.
6. Gradually lower your shoulders back down while maintaining core tension.
7. Continue for the recommended number of repetitions.

3. Tricep Dips

Dips are an upper body exercise that targets the triceps, chest, and shoulders. They can be performed using parallel bars or any sturdy elevated surface.

Steps:

1. Stand between the parallel bars and grasp them firmly.
2. Elevate your body until your arms are fully extended and your feet are off the ground.
3. Bend your elbows to lower your body, ensuring they stay close to your sides.
4. Lower yourself until your upper arms are parallel to the floor.
5. Push through your palms to return to the starting position, straightening your arms.
6. Maintain an upright posture throughout the exercise to effectively target your triceps.
7. Perform for the required number of repetitions.

4. Bar-Assisted Chin-Up

Chin-ups are an effective upper body exercise that primarily targets the biceps and upper back muscles. They also engage the core for stability.

Steps:

1. Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
2. Hang from the bar with your arms fully extended and your legs crossed behind you.
3. Engage your core and pull yourself up until your chin is above the bar.
4. Focus on squeezing your biceps and back muscles during the pull.
5. Lower yourself back to the starting position in a controlled manner.
6. Avoid swinging or using momentum to complete the reps.
7. Continue until you reach your target number of repetitions.

Read more: Calisthenics Back Workout: Sculpt a Stronger Back

5. Straight Leg Calf Raise

This exercise targets the calf muscles and helps improve lower leg strength and stability. It can be performed with or without added resistance.

Steps:

1. Stand with your feet hip-width apart and your toes pointing forward.
2. Lift your heels off the ground as high as possible, rising onto the balls of your feet.
3. Hold the top position for a moment, squeezing your calf muscles.
4. Slowly lower your heels back to the ground, maintaining control.
5. Keep your knees straight throughout the movement.
6. Use a steady pace to avoid bouncing or jerking.
7. Continue until you reach your target number of repetitions.

6. Walking Lunges

Lunges are an effective lower body exercise that target the quadriceps, hamstrings, glutes, and calves. They also help improve balance and coordination.

Steps:

1. Stand with your feet together and your hands on your hips or at your sides.
2. Take a large step forward with your right foot, lowering your body until your right thigh is parallel to the ground.
3. Keep your left knee close to the ground without touching it.
4. Ensure your right knee stays above your right ankle, not extending past your toes.
5. Push through your right heel to return to the standing position.
6. Repeat the movement with your left leg.
7. Continue alternating legs  until you reach your target number of repetitions.

Find more calisthenics workouts in our calisthenics push ups blog.

Benefits of Calisthenics Workout for Men

Calisthenics workouts offer a comprehensive approach to fitness, helping men enhance muscle strength and endurance, flexibility, mobility, cardiovascular health, and mental well-being. By incorporating these bodyweight exercises into your routine, you can:

1. Boost Your Muscle Strength and Endurance

Calisthenics exercises are bodyweight movements that challenge multiple muscle groups simultaneously. According to a study published in the Journal of Sports Sciences, engaging in regular calisthenics training significantly improves muscle strength and endurance (3). 

This kind of workout helps men develop stronger and more resilient muscles, without the need for heavy weights, making it accessible and effective.

2. Enhance Your Flexibility and Mobility

Flexibility and mobility are crucial for overall fitness and injury prevention. Calisthenics includes a range of motion exercises that increase joint and muscle flexibility. 

Research from the National Institutes of Health (NIH) states that bodyweight exercises, such as lunges and dynamic stretches, enhance flexibility and reduce the risk of injuries (4). Consistent practice of these movements promotes better joint health and mobility.

3. Elevate Your Cardiovascular Health

While primarily known for building muscle strength, calisthenics also boosts cardiovascular health. Exercises like burpees, mountain climbers, and jumping jacks elevate the heart rate and improve cardiovascular endurance. 

A study in the American Journal of Physiology highlights that high-intensity bodyweight workouts enhance heart efficiency and circulation (5). This dual benefit makes calisthenics an excellent choice for holistic fitness.

4. Increase Your Functional Strength and Movement

Functional strength is key to performing daily activities with ease and efficiency. Calisthenics emphasizes natural movement patterns that translate to real-life tasks. 

The Journal of Physical Therapy Science notes that functional bodyweight training improves coordination, balance, and overall body control (6). By incorporating exercises that mimic everyday movements, men can enhance their ability to move efficiently in their daily lives.

5. Boost Your Mental Health

Exercise is a well-known stress reliever, and calisthenics is no exception. Engaging in regular physical activity releases endorphins, which enhance mood and reduce stress. 

According to research published in Frontiers in Psychology, bodyweight exercises can significantly improve mental well-being by lowering anxiety levels and boosting cognitive function (7). The mindfulness necessary for calisthenics can also provide a mental break from daily stressors.

6. You Will Discover a Cost-Effective and Accessible Fitness Solution

One of the significant advantages of calisthenics is its cost-effectiveness. No need for expensive gym memberships or equipment. Bodyweight exercises can be performed almost anywhere, making fitness accessible to everyone, regardless of financial or geographical constraints. 

This accessibility ensures that more people can take advantage of the numerous health benefits that calisthenics offers.

7. You Can Customize Your Training

Calisthenics is incredibly versatile and can be modified to suit all fitness levels, from beginners to advanced athletes. Beginners can start with basic movements and gradually progress to more challenging variations. 

Advanced practitioners can intensify their workouts with added resistance or complex movements. This adaptability ensures that everyone can engage in and benefit from calisthenics, regardless of their starting point.

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Can Calisthenics Replace Gym?

Calisthenics and gym workouts offer different benefits, and both have their place in a well-rounded fitness routine. Calisthenics uses body weight as resistance, while gym workouts often involve equipment or weights.

Advantages of Calisthenics:

• Cost-effective and accessible to all.
• Can be performed almost anywhere.
• Enhances functional strength and coordination.
• Low risk of injury due to natural movement patterns.
• No need for equipment or gym memberships.

Disadvantages of Calisthenics:

• Limited resistance options, which can hinder muscle growth for advanced athletes.
• Progression can plateau without the addition of weights or resistance.

Advantages of Gym Workouts:

• Variety of equipment and weight options for different exercises.
• Easier to target specific muscles with isolation exercises.
• High potential for muscle growth, especially with added resistance.
• Can easily track progress and increase weight or resistance over time.

Disadvantages of Gym Workouts:

• Require gym membership and/or access to equipment.
• Higher risk of injury if not performed correctly.
• Can be intimidating for beginners.

While both calisthenics and gym workouts have their advantages, they can also complement each other. Incorporating a mix of bodyweight exercises and weight training can offer a well-rounded fitness routine that provides various benefits for men looking to improve their strength, physique, and overall health. 

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

FAQs

• Do Men Do Calisthenics?

Men can engage in calisthenics, and many do. This form of exercise leverages body weight for resistance, proving highly effective for building strength, flexibility, and endurance.

Common calisthenics exercises include push-ups, pull-ups, squats, and planks, which target multiple muscle groups simultaneously. Additionally, it can be performed anywhere—from a home gym to a park—offering a convenient option for those with busy schedules.

Men of all ages and fitness levels can reap the benefits of calisthenics, as it allows for adjustments to suit individual capabilities and goals. By incorporating a variety of movements, one can ensure a well-rounded workout that promotes overall physical fitness and health.

We’ve discussed how to work your back using your body as resistance in our, Calisthenics For Back article.

• Does Calisthenics Boost Testosterone?

Calisthenics can indirectly boost testosterone levels through several mechanisms supported by scientific research. Regular physical activity, including calisthenics, plays a significant role in promoting overall health and well-being, which is essential for maintaining healthy testosterone levels (8).

In our previous blog, Calisthenics For Strength we discussed how to add calisthenics to your strength training routine.

A study published in the Journal of Strength and Conditioning Research found that high-intensity interval training (HIIT), which can be a part of a calisthenics routine, leads to acute increases in testosterone levels (9). Moreover, resistance training has been consistently linked to increases in both resting testosterone levels and acute hormonal responses to exercise.

• Is Calisthenics 3 Days a Week Enough?

Doing calisthenics three days a week is enough to see significant improvements in strength and fitness, especially for beginners. According to  the American College of Sports Medicine, doing resistance training exercises two to three times a week can lead to significant strength gains (10).

Consistency is key, and spreading out your workouts allows for adequate recovery time. As you advance, you might increase the intensity or frequency to continue progressing, but starting with three days a week is a solid plan.

• Why Are Calisthenics Guys So Ripped?

Calisthenics guys are often very ripped due to the nature of the exercises. Being “ripped”  means having a low body fat percentage and high muscle definition. Calisthenics, with its emphasis on bodyweight movements, can help reduce body fat while building lean muscle mass.

Moreover, calisthenics exercises often engage multiple muscle groups simultaneously, leading to a full-body workout that promotes overall strength and muscular development.

The discipline and dedication required for consistent calisthenics training also play a significant role in achieving a ripped physique.  It is not surprising that many calisthenics practitioners have impressive physiques.

• Is 30 Too Late for Calisthenics?

It is  never too late to start calisthenics. Muscle mass typically peaks for most men in their 30s, and research has shown that people of all ages can benefit from regular exercise. In addition, as one gets older, maintaining muscle mass and strength becomes increasingly important for overall health and well-being (11).

Calisthenics offers a gentle but effective way to build strength, flexibility, and endurance with a relatively low risk of injury. It is also highly customizable to individual fitness levels, making it suitable for people of all ages and abilities.

The Bottom Line

Calisthenics is a versatile and cost-effective form of exercise that utilizes bodyweight movements to build strength, flexibility, and endurance. This type of workout is accessible to men of all fitness levels, offering numerous benefits while requiring minimal equipment. Discover how incorporating these six essential calisthenics exercises can transform your fitness routine and support your overall health goals.