{"id":58718,"date":"2024-02-05T22:05:43","date_gmt":"2024-02-05T22:05:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58718"},"modified":"2025-02-13T19:37:33","modified_gmt":"2025-02-13T19:37:33","slug":"does-calisthenics-build-muscle","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/","title":{"rendered":"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Can_You_Build_Muscle_With_Just_Calisthenics\" >Can You Build Muscle With Just Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Can_I_Get_Ripped_With_Just_Calisthenics\" >Can I Get Ripped With Just Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#How_Long_Does_Calisthenics_Take_To_Build_Muscle\" >How Long Does Calisthenics Take To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Will_I_Lose_Muscle_If_I_Switch_To_Calisthenics\" >Will I Lose Muscle If I Switch To Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#What_Is_The_Best_Calisthenics_Diet_To_Build_Muscle\" >What Is The Best Calisthenics Diet To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Is_It_Easier_To_Build_Muscle_With_Calisthenics_Or_With_Weight\" >Is It Easier To Build Muscle With Calisthenics Or With Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Is_Calisthenics_Better_Than_Gym\" >Is Calisthenics Better Than Gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Is_It_Possible_To_Do_Calisthenics_For_Each_Muscle_Group\" >Is It Possible To Do Calisthenics For Each Muscle Group?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Which_Are_The_Best_Calisthenic_Equipment_For_Home\" >Which Are The Best Calisthenic Equipment For Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#How_To_Start_Calisthenics_At_Home_What_Do_I_Need\" >How To Start Calisthenics At Home: What Do I Need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Does_Calisthenics_Make_You_Lean_or_Bulky\" >Does Calisthenics Make You Lean or Bulky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#Why_Are_Bodybuilders_Bigger_Than_Calisthenics\" >Why Are Bodybuilders Bigger Than Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#What_Are_Negatives_In_Calisthenics\" >What Are Negatives In Calisthenics?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#The_Bottom_Line_Is_Calisthenics_Worth_It\" >The Bottom Line: Is Calisthenics Worth It?<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It is common knowledge that working out will help you build muscle. The rate at which you build those muscles and how big they get, however, is all dependent not only on your efforts but also the type of workout you do.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a long time <a href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\">weight lifting<\/a> has been the king of muscle building. It is the 1st go to if you say that you want to work on your muscle definition. However, if you are not interested in weight lifting, is there another option?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/30-day-calisthenics-workout-plan\/\">calisthenics workout plan<\/a> is a type of exercise regimen that involves exercises that rely on your own body weight and movements to promote strength, endurance, flexibility and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those who do this kind of workout have been seen doing seemingly impossible feats, like some kind superhero. Yet, does calisthenics build muscle? Can one rely on a calisthenics muscle-building workout and manage to get the body of their dreams?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to find out!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_With_Just_Calisthenics\"><\/span><b>Can You Build Muscle With Just Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics are a good choice for anyone who is looking to start exercising in a bid to tone muscle and increase mass and strength. Building strong healthy muscles is not only a good aesthetic choice &#8211; well toned muscles are certainly beautiful to look at &#8211; but it is also good for your health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">National Institute of Arthritis and Musculoskeletal and Skin Diseases<\/span><\/i><span style=\"font-weight: 400;\"> emphasizes the importance of strong healthy muscles by stating that they not only help keep the body strong, but also go along with efficient movement. This even goes as far as to result in breathing better and boosted blood circulation (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/kids\/healthy-muscles\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To understand how using calisthenics for muscle mass works, we must first understand how muscle is built.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you workout you put strain on your muscle fibers, which causes temporary damage to the fibers. Rest, as well as an adequate protein intake allows the body time and energy to repair the damaged muscle fibers by building them back stronger and bigger. This is known as muscle hypertrophy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thus, the more you workout &#8211; increasing both duration and intensity, the more the fibers continuously are broken down and repaired over and over, resulting in bigger and stronger muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this in mind, we can see how calisthenics muscle growth is absolutely possible. The initial growth may not be as impressive, but the more you do these exercises and learn more tricks to challenge the body and muscles, the more strength and size of muscles will increase.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Get_Ripped_With_Just_Calisthenics\"><\/span><b>Can I Get Ripped With Just Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. As previously stated, weight lifting is the kind of workout most associated with muscle growth. There are even multiple studies supporting the fact that resistance training works incredibly for this purpose (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, you shouldn\u2019t discount bodyweight reliant exercises like calisthenics just because of this. Exercising using your bodyweight and gravity has also been proven to help increase muscle mass. A study published in <\/span><i><span style=\"font-weight: 400;\">Nature,<\/span><\/i><span style=\"font-weight: 400;\"> 2023 (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-023-40319-x\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) is one such example.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the study researchers took 13 sedentary women and divided them into two groups &#8211; the first did progressive bodyweight exercises and the second did barbell back squats. Both groups worked out just twice a week for a total of 6 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal of the researchers was to compare muscle strength, muscle thickness and body fat percentage as well, for the participants.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the 6 weeks, researchers found that both groups showed a significant increase in both muscle strength and thickness. However, body fat percentage changes were higher in the barbell back squat group (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-023-40319-x\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So yes, building both muscle strength and increasing muscle mass is possible with calisthenics &#8211; you don\u2019t always need weights for this goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what about body fat? Will you be as ripped (as seen in the study above), as using weights seems to be better at reducing fat percentage?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes, you can still be quite ripped with a low body fat percentage by exercising using calisthenics alone. What you need to remember is that calisthenics places high importance on strength, mobility, and coordination &#8211; all this burns a lot of calories, which works to reduce body fat percentage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published in <\/span><i><span style=\"font-weight: 400;\">Frontiers in Physiology <\/span><\/i><span style=\"font-weight: 400;\">in 2022, researchers found that bodyweight workouts like calisthenics count as high-intensity interval training (HIIT (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2022.824154\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Studies on HIIT exercises have shown that such kinds of workouts are great not only for weight and fat loss but also for obesity prevention (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/back-workouts-calisthenics.png\" alt=\"does calisthenics build muscle\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_Calisthenics_Take_To_Build_Muscle\"><\/span><b>How Long Does Calisthenics Take To Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics muscle growth and strength improvements will likely start becoming noticeable after 4 to 8 weeks of not only consistent but also high intensity training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is especially true for beginners who are not accustomed to working out and likely to have more body fat than the intermediate or experienced lifters. That said, those with experience in weight lifting who are choosing to switch to calisthenics will see changes much faster &#8211; perhaps in as little as 3 weeks.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_Lose_Muscle_If_I_Switch_To_Calisthenics\"><\/span><b>Will I Lose Muscle If I Switch To Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, you will not. As explained above, calisthenics works just as well as weightlifting in building both muscle mass and strength. As long as you keep pushing yourself while working out &#8211; and eat enough protein to support muscle growth, you will gain strength and mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The daily recommended dietary allowance (RDA) for this macronutrient in minimally active adults is 0.8 grams of protein per kilogram of body weight (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Yet, for optimal muscle growth you will need to consume more than the recommended amount.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A meta-analysis published in 2020 stated that increases in protein intake, ranging from 0.5 to 3.5 g per kg of body weight, can support increases in lean body mass (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/79\/1\/66\/5936522\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, two studies published in 2022 in the <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> journal, as well as the <\/span><i><span style=\"font-weight: 400;\">Journal of Cachexia, Sarcopenia and Muscle,<\/span><\/i><span style=\"font-weight: 400;\"> concluded that protein intakes of 1.5 to 1.6 g per kg of body weight per day were optimal for increases in muscle strength and mass (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00508-w\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Calisthenics_Diet_To_Build_Muscle\"><\/span><b>What Is The Best Calisthenics Diet To Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unlike diets such as keto, veganism, paleo, etc., there isn\u2019t a \u2018<a href=\"https:\/\/betterme.world\/articles\/calisthenics-diet\/\">calisthenics diet<\/a>\u2019. This is especially true if you\u2019re looking for one specifically tailored to help you build muscle. Note, if you want to achieve this goal, make sure to eat a diet high in protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those looking to lose fat and gain muscle should have a calorie deficit, while those who are underweight or at a comfortable weight but aiming for the same goal should consume a calorie surplus. Use a reputable calorie counter to help determine the perfect calorie deficit or surplus for your goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Easier_To_Build_Muscle_With_Calisthenics_Or_With_Weight\"><\/span><b>Is It Easier To Build Muscle With Calisthenics Or With Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As seen in the study published in <\/span><i><span style=\"font-weight: 400;\">Nature,<\/span><\/i><span style=\"font-weight: 400;\"> calisthenics is just as good as weight lifting in terms of increasing muscle mass (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-023-40319-x\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, in terms of which one yields faster results, weight lifting does seem to have the advantage.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As explained, calisthenics only uses your bodyweight to complete the workout &#8211; basically you work with what you have. While this has been proven to produce great results, the results may take longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, because you are using both your body weight plus extra added weight, with weights the muscles are strained more and thus may lead to faster results and relatively easier progression.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/at-home-calisthenics-workout-plan.png\" alt=\"does calisthenics build muscle\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Better_Than_Gym\"><\/span><b>Is Calisthenics Better Than Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It depends on how you look at it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For people looking to improve the functionality of their muscles and those who prefer not to pay for the gym or simply want to push their bodies to the limit, calisthenics might be a better option than the gym. Also, because calisthenics uses no extra weights, it is considered a much safer and better option for true beginners.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Possible_To_Do_Calisthenics_For_Each_Muscle_Group\"><\/span><b>Is It Possible To Do Calisthenics For Each Muscle Group?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is. Instead of always doing <a href=\"https:\/\/betterme.world\/articles\/full-body-calisthenics-workout\/\">full body calisthenics workouts<\/a>, you can choose to switch and split your workouts. This can allow you to target and train each muscle group, which can be rather effective for muscle hypertrophy.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Are_The_Best_Calisthenic_Equipment_For_Home\"><\/span><b>Which Are The Best Calisthenic Equipment For Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best things about calisthenics is that they are cheap, as they don\u2019t require any equipment. However, having some equipment can help make the exercises easier. Some of these include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A yoga\/exercise mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pullup bar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance bands<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are enough to start your journey. Other things are optional as you can replace them with things you already have at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ps. if you choose to do your workouts outside, especially at a park, you will not need to buy anything as everything you can use is there.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_Calisthenics_At_Home_What_Do_I_Need\"><\/span><b>How To Start Calisthenics At Home: What Do I Need?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;how to start calisthenics at home&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:4284,&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:2,&quot;15&quot;:&quot;Arial&quot;}\"><a href=\"https:\/\/betterme.world\/articles\/how-to-start-calisthenics-at-home\/\">How to start calisthenics at home<\/a>?\u00a0<\/span>As long as you have access to the above mentioned equipment, you are ready to go.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Infact, a pull up bar isn\u2019t as important as it can be substituted with monkey bars at the park to do <a href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-ups\/\">pull ups<\/a>, and two chairs with a sturdy broomstick to do inverted rows or tricep dips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simple workouts like push-ups, planks, lunges and squats, as well as some mountain climbers and burpees are a great place to start.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><i>Calisthenics Shoulder Exercises: Techniques and Workouts<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/at-home-calisthenics-workout-plan.png\" alt=\"does calisthenics build muscle\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Calisthenics_Make_You_Lean_or_Bulky\"><\/span><strong>Does Calisthenics Make You Lean or Bulky?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics produce a lean figure, rather than a bulky one, as seen in body builders.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Are_Bodybuilders_Bigger_Than_Calisthenics\"><\/span><strong>Why Are Bodybuilders Bigger Than Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The extra weight from free weights as well as gym machinery helps them build much bigger muscles than calisthenics who just rely on their body weight and gravity for hypertrophy.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Are_Negatives_In_Calisthenics\"><\/span><strong>What Are Negatives In Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Perhaps the only negative to calisthenics is that it will not help you get huge bodybuilder muscles like resistance training does. However, if this is not your goal, then calisthenics has zero negatives and is perfect as an exercise regimen.<\/span><\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line_Is_Calisthenics_Worth_It\"><\/span><b>The Bottom Line: Is Calisthenics Worth It?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, calisthenics is absolutely worth it. The answer to \u2018does calisthenics build muscle?\u2019 is a resounding yes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workout also improves overall health, helps with weight and fat loss and improves cardiovascular health, boosts endurance and prevents obesity. Unless you have an underlying health condition, there is absolutely no reason for you to not give calisthenics a chance.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It is common knowledge that working out will help you build muscle. The rate at which you build those muscles and how big they get, however, is all dependent not only on your efforts but also the type of workout you do. For a long time weight lifting has been the king of muscle building. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":58742,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267,6],"tags":[],"coauthors":[45],"class_list":["post-58718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Calisthenics Build Muscle? A Dive Into Scientific Evidence - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 DOES CALISTHENICS BUILD MUSCLE \u27a4? Check out this article to learn what scientific studies say about the ability of this workout to build muscle mass and strength\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence\" \/>\n<meta property=\"og:description\" content=\"\u2605 DOES CALISTHENICS BUILD MUSCLE \u27a4? Check out this article to learn what scientific studies say about the ability of this workout to build muscle mass and strength\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T19:37:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence\",\"dateModified\":\"2025-02-13T19:37:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/\"},\"wordCount\":1729,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It is common knowledge that working out will help you build muscle. The rate at which you build those muscles and how big they get, however, is all dependent not only on your efforts but also the type of workout you do.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For a long time <a href=\\\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\\\">weight lifting<\/a> has been the king of muscle building. It is the 1st go to if you say that you want to work on your muscle definition. However, if you are not interested in weight lifting, is there another option?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A <a href=\\\"https:\/\/betterme.world\/articles\/30-day-calisthenics-workout-plan\/\\\">calisthenics workout plan<\/a> is a type of exercise regimen that involves exercises that rely on your own body weight and movements to promote strength, endurance, flexibility and coordination.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Those who do this kind of workout have been seen doing seemingly impossible feats, like some kind superhero. Yet, does calisthenics build muscle? Can one rely on a calisthenics muscle-building workout and manage to get the body of their dreams?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to find out!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Build Muscle With Just Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you can.<\/span>\\r\\n\\r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/\",\"url\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/\",\"name\":\"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6.png\",\"dateModified\":\"2025-02-13T19:37:33+00:00\",\"description\":\"\u2605 DOES CALISTHENICS BUILD MUSCLE \u27a4? Check out this article to learn what scientific studies say about the ability of this workout to build muscle mass and strength\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Calisthenics for men\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-men\/\"},{\"@type\":\"ListItem\",\"position\":6,\"name\":\"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence - BetterMe","description":"\u2605 DOES CALISTHENICS BUILD MUSCLE \u27a4? Check out this article to learn what scientific studies say about the ability of this workout to build muscle mass and strength","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/","og_locale":"en_US","og_type":"article","og_title":"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence","og_description":"\u2605 DOES CALISTHENICS BUILD MUSCLE \u27a4? Check out this article to learn what scientific studies say about the ability of this workout to build muscle mass and strength","og_url":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-13T19:37:33+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6-1024x576.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence","dateModified":"2025-02-13T19:37:33+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/"},"wordCount":1729,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6.png","articleSection":["Calisthenics","Calisthenics for men","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">It is common knowledge that working out will help you build muscle. The rate at which you build those muscles and how big they get, however, is all dependent not only on your efforts but also the type of workout you do.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_calisthenics_build_muscle\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">For a long time <a href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\">weight lifting<\/a> has been the king of muscle building. It is the 1st go to if you say that you want to work on your muscle definition. However, if you are not interested in weight lifting, is there another option?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/30-day-calisthenics-workout-plan\/\">calisthenics workout plan<\/a> is a type of exercise regimen that involves exercises that rely on your own body weight and movements to promote strength, endurance, flexibility and coordination.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Those who do this kind of workout have been seen doing seemingly impossible feats, like some kind superhero. Yet, does calisthenics build muscle? Can one rely on a calisthenics muscle-building workout and manage to get the body of their dreams?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to find out!<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Build Muscle With Just Calisthenics?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, you can.<\/span>\r\n\r ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/","url":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/","name":"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6.png","dateModified":"2025-02-13T19:37:33+00:00","description":"\u2605 DOES CALISTHENICS BUILD MUSCLE \u27a4? Check out this article to learn what scientific studies say about the ability of this workout to build muscle mass and strength","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/6.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics for men","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-men\/"},{"@type":"ListItem","position":6,"name":"Does Calisthenics Build Muscle? A Dive Into Scientific Evidence"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=58718"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58718\/revisions"}],"predecessor-version":[{"id":70919,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/58718\/revisions\/70919"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/58742"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=58718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=58718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=58718"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=58718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}