Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Upon hearing “exercise,” many imagine basic bodyweight exercises like push-ups or pull-ups. These exercises fall under the umbrella of calisthenics – a powerful and accessible exercise that uses your body weight for resistance.
Calisthenics offers a functional fitness journey that doesn’t rely on gym equipment and can be adapted for all fitness levels as the exercises become progressively more challenging.
Progressive overload is a critical concept in calisthenics, emphasizing the need to increase your workouts’ complexity.
Moving from beginner to more advanced exercises, you can achieve progressive overload.
Add more repetitions, increase sets, reduce rest time, add resistance, or any combination of these factors.
The goal is to keep advancing so you continue to adapt and improve.
While many understand the need to improve their fitness regimen, determining where to start can be challenging.
This article explores…
Proper training and a strategic exercise approach are essential to consistent progression in calisthenics.
The time it takes to get good at calisthenics varies. If you are new to exercise, consistent training might take two years (or more). On the other hand, if you have some experience with bodyweight exercises or strength training in general, you could become quite skilled in under a year.
Nutrition, passion, commitment, and recovery are some other ingredients that impact your calisthenics progressions:
With all this in mind, let’s lay some common ground for becoming an expert at some calisthenics movements.
We based the timeframes below assuming that the individual trying to learn them has sufficient mobility and endurance.
We present these duration assumptions to show that calisthenics isn’t something you can learn in days. It takes excessive practice and structured training to make the poses while using proper form.
Reaching advanced calisthenics takes time. While good training plans and coaching can help speed progress, there is no magical shortcut.
Accept the journey while focusing on progress, not perfection.
Progressive calisthenics requires you to be:
Read more: The Strength Era Has Arrived with Women’s Calisthenics
Contrary to popular belief, calisthenics works for all fitness levels.
Even though the training style is associated with gymnastics movements on rings and bars, it has some basic levels for calisthenics routine beginners.
Whether you are thinking of how to get better at calisthenics at home or just want more clarity around calisthenics, you should know the following strategies:
We often overlook this simple tweak, but it is one of the easiest to implement.
Consider widening your grip if you have been doing push-ups, pull-ups, and handstands with the exact hand/foot placement.
Adding weight to your bodyweight exercises is a proven way to get stronger (2). Challenge your body to see actual results because easy reps won’t cut it.
Instead, focus on exercises that push you and work with those more challenging exercises until you feel ready to move to the next challenge!
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Expanding your range of motion is another effective way to get better at calisthenics (3).
Most experts suggest decreasing the range if you cannot do a specific movement to its entirety. Then, slowly, build up to its full motion range.
For example, make push-ups more challenging by raising your hands on parallel bars or yoga blocks, allowing for a deeper chest dip. If you need an easier version, place a yoga block under your chest to shorten the movement.
In this strategy, you have to change your body position to make the pose easier on your body. Gradually make the exercise harder as you get stronger until you can do the full version. For instance, if you can’t do a regular push-up, start with push-ups against a wall. Once that gets easier, move to an elevated surface.
Keep progressing to more challenging positions. Eventually, you can do regular push-ups effortlessly.
You can also increase your strength by staying in the most challenging part of the calisthenics exercise. A hold is also called an isometric exercise, which refers to holding a position without moving the muscle or joint.
Using a hold or a pulse will challenge your muscles as you build strength (4).
For instance, isolating your bicep makes it stronger at bending.
But, it won’t help you improve at movements that need both your bicep and shoulder working together. For calisthenics, starting with easier exercises that use all the necessary muscles at once is better.
The Principle of Progressive Overload states that, in order to make consistent gains in muscle size, endurance, and strength, you must continually increase the demands on the musculoskeletal system to provide an adequate stimulus for your body to adapt.
With this being said, you should only increase your training time, weight, or intensity by a little bit each week (around 10% or less) (5). This gradual progression helps your body adapt and get stronger while significantly reducing the risk of injury.
If you don’t challenge yourself at a reasonable pace, your muscles won’t grow any further.
You might even lose muscle if you reduce your training too much for too long. But, with consistent training and gradual increases in difficulty, your body can get stronger and meet the demands you place on it.
So, for example:
Both progressions provide a stimulus for your body to adapt to.
A study from 2011, published in the European Journal of Applied Physiology, looked at how well a progressive overload training plan worked (6). They watched 83 people for 12 weeks as they did arm exercises. The researchers found that by gradually increasing the weight and number of reps, both men and women achieved improved muscle strength and hypertrophy of the biceps.
Love it or hate it, warming up is something you shouldn’t skip.
It does more than just get you in the workout mood. It prepares your nervous system to prepare for more intense exercise.
A 5-10 minute dynamic warm-up at an intensity high enough to increase your heart rate and loosen up your muscles is all your body needs. You should feel invigorated by the end of your warm-up but not fatigued.
This dynamic warm-up reduces the risk of injury by increasing blood flow and oxygen delivery to the muscles, which improves tissue elasticity and responsiveness. It also prepares your cardiovascular, respiratory, and central nervous systems for the intense workout demands.
Rest and recovery are essential aspects of any exercise program, including calisthenics.
During recovery, our bodies repair and strengthen the muscles (7). Rest allows for improvement and growth that optimizes your performance. We know you are eager to excel at calisthenics, but rushing the process can hinder your progress.
Keeping a training log is highly beneficial to organize your training, recovery, and progression. It helps you track what you’ve done in your training and how your body feels after each workout. This information can guide you in figuring out how much recovery time you need and whether you should adjust your training plan (8).
There is no magic wand that can make you a calisthenics expert overnight. Give it some time and be patient. Those who enjoy their training are far more likely to remain committed to it than those who despise it, so keep it fun and add variety to your program!
The American Heart Association recommends adults aim for at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous aerobic activity, or a combination of both, spread throughout the week (9). They also recommend that adults include moderate to high-intensity muscle-strengthening activities at least 2 days per week (10).
When it comes to a calisthenics workout plan, a 3-day calisthenics plan is perfect for beginners and those with a busy schedule. With the proper programming for your training plan, 3 days is plenty to improve your fitness.
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The advanced calisthenics exercises require a great deal of coordination and strength. Some of these exercises are:
It may be difficult for the beginners to learn these moves. Work on the foundational skills first. Progress gradually and always focus on proper form to avoid injuries.
Read more: Calisthenics Workout Plan for Men Who Want to Get Lean
Generally, calisthenics for beginners isn’t as simple as it sounds. Even common exercises like push-ups may tire you within a few minutes. Some reasons why it is hard to do are:
If you’re wondering how to start calisthenics at home, the process begins by acknowledging the challenges.
Leap if you find yourself mentally and physically capable of doing them. If you keep practicing and gradually challenge yourself, you can improve at calisthenics.
Some of the advanced calisthenic exercises include front lever, muscle-up, human flag, and handstand. However, everyone has different physical strengths and weaknesses. People who perform calisthenics are known for their impressive strength relative to their body weight and ability to perform practical movements. They do not focus on lifting heavy weights or testing their maximum strength. Instead, they prioritize mastering skills and building endurance to hold challenging positions. That said, we cannot assume people who use calisthenics as their primary form of training are stronger than those with other forms of training because there is so much variability among the practitioners of different training methods. As discussed throughout this article, calisthenics is a very effective form of training when programmed well. Which exercise is the “healthiest” depends on individual goals and preferences. Many people have asked this question, and our answer is simple. Exercise is beneficial for everyone. The most essential new habit is to start moving and stay active. Begin with simple calisthenics exercises like holding body positions or modified push-ups. Find what forms of training you enjoy the most because those are the ones you are most likely to stick with!Frequently Asked Questions
Which calisthenic exercise is hardest?
Are calisthenics people stronger?
Are calisthenics the healthiest?
Can a fat guy learn calisthenics?
Calisthenics is a full-body exercise that can improve your strength, endurance, coordination, stability, and flexibility over time.
With progressive overload and proper recovery, you can experience exceptional health and fitness benefits without stepping into a gym.
As with anything you hope to improve, remember that consistency is essential for short-term and long-term calisthenics results. Start slowly, build gradually, and keep it fun!
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