{"id":61354,"date":"2024-06-28T12:15:51","date_gmt":"2024-06-28T12:15:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61354"},"modified":"2024-12-27T20:24:25","modified_gmt":"2024-12-27T20:24:25","slug":"how-to-get-started-with-calisthenics","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/","title":{"rendered":"How To Get Started With Calisthenics At Home"},"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\/how-to-get-started-with-calisthenics\/#Is_Calisthenics_Hard_for_Beginners\" >Is Calisthenics Hard for Beginners?<\/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\/how-to-get-started-with-calisthenics\/#How_Do_I_Start_Basic_Calisthenics\" >How Do I Start Basic Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Understanding_the_Principles\" >Understanding the Principles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#The_Fundamental_Moves\" >The Fundamental Moves<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Push-ups\" >Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Pull-ups\" >Pull-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Dips\" >Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Planks\" >Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Crunches\" >Crunches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Creating_Your_Workout_Split\" >Creating Your Workout Split<\/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\/how-to-get-started-with-calisthenics\/#Committing_To_Your_Calisthenics_Workout\" >Committing To Your Calisthenics Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#How_Long_Should_a_Beginner_Calisthenics_Workout_Be\" >How Long Should a Beginner Calisthenics Workout Be?<\/a><\/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\/how-to-get-started-with-calisthenics\/#Can_a_14_Year_Old_Start_Calisthenics\" >Can a 14 Year Old Start Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#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-17\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#How_Do_I_Start_Calisthenics_From_Zero\" >How Do I Start Calisthenics From Zero?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Can_I_Start_Calisthenics_At_30\" >Can I Start Calisthenics At 30?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#Is_Calisthenics_Worth_It\" >Is Calisthenics Worth It?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#How_Many_Push-Ups_a_Day\" >How Many Push-Ups a Day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Home workouts&#8230; They&#8217;re convenient, cost-effective, and for many, the best bet at maintaining fitness. And no, you don&#8217;t need a fully-decked out\u00a0 home gym to get started. At most, all you need is a pull-up bar and some open space.<\/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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics&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\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Master the fundamentals of calisthenics\u2014<a href=\"https:\/\/betterme.world\/articles\/upper-body-bodyweight-exercises\/\">bodyweight exercises<\/a> that build strength, endurance, and flexibility\u2014and you&#8217;re good to go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you embark on this fitness journey, here\u2019s how to get started with calisthenics for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll cover the essential exercises to begin with, tips for maintaining form, and finally, a calisthenics workout plan to guide your progress.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Hard_for_Beginners\"><\/span><b>Is Calisthenics Hard for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics may seem overwhelming at first, especially if you&#8217;re new to fitness. You may find yourself struggling with certain exercises, but don&#8217;t let that discourage you. Everyone has to start somewhere, and with calisthenics, it&#8217;s all about progress over perfection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some reasons why you may struggle to get started with calisthenics at home:<\/span><\/p>\n<p><b>Lack of strength and muscle endurance: <\/b><span style=\"font-weight: 400;\">Calisthenics involves using your own bodyweight for resistance (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), which can be challenging if you&#8217;re not used to it. But with consistent practice, your muscles will adapt and grow stronger.<\/span><\/p>\n<p><b>Poor flexibility: <\/b><span style=\"font-weight: 400;\">Many calisthenic exercises require a good range of motion, which may be difficult for beginners who have tight muscles. Incorporating stretching and mobility exercises into your routine can help improve flexibility over time (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-stretching\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Mental barriers:<\/b><span style=\"font-weight: 400;\"> Calisthenics can also be mentally challenging, especially when attempting more advanced moves.<\/span><\/p>\n<p><b>Learning curve:<\/b><span style=\"font-weight: 400;\"> Unlike traditional gym equipment, <a href=\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\">calisthenics exercises<\/a> may require a bit of technique to perform correctly. Don&#8217;t be discouraged if you struggle at first; with practice and proper form, you&#8217;ll improve.<\/span><\/p>\n<p><b>Lack of guidance:<\/b><span style=\"font-weight: 400;\"> It can be overwhelming to figure out where to start and what exercises to do. That&#8217;s why we&#8217;ve put together this guide to help you get started with a basic calisthenics routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"how to get started with calisthenics\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Basic_Calisthenics\"><\/span><b>How Do I Start Basic Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get started with calisthenics; understand the basic principles, familiarize yourself with the fundamental moves, create your <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-split\/\">workout split<\/a>, add necessary equipment, and commit to consistency.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Understanding_the_Principles\"><\/span><b>Understanding the Principles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before jumping into any exercise, it&#8217;s essential to understand the principles of calisthenics. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No<\/b> <b>equipment required:<\/b><span style=\"font-weight: 400;\"> You won&#8217;t need any fancy equipment or gym membership to do calisthenics at home (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). You may choose to add equipment such as resistance bands or a pull-up bar, but it&#8217;s not necessary at all.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Range of Motion:<\/b><span style=\"font-weight: 400;\"> Performing exercises through a full range of motion helps improve strength and mobility (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/sms.14006\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Form over Reps:<\/b><span style=\"font-weight: 400;\"> It&#8217;s crucial to maintain proper form during exercises, even if it means doing fewer reps (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This ensures that you&#8217;re targeting the correct muscle groups and reduces the risk of injury .<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload:<\/b><span style=\"font-weight: 400;\"> This means gradually increasing the difficulty of your exercises over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It could be by adding more repetitions, sets or modifying the exercise in some way. Or increasing resistance, at home that could look like a backpack of books or carrying filled water bottles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest and Recovery:<\/b><span style=\"font-weight: 400;\"> It&#8217;s essential to give your muscles time to rest and recover between workouts. This allows them to grow stronger and prevent overtraining (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency:<\/b><span style=\"font-weight: 400;\"> Consistently showing up for your workouts is key to seeing progress in calisthenics.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Learn more about the fundamentals of bodyweight training and its benefits in our previous post &#8211; <\/span><b><a href=\"https:\/\/betterme.world\/articles\/calisthenics-basics\/\">Calisthenics Basics<\/a>.\u00a0<\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Fundamental_Moves\"><\/span><b>The Fundamental Moves<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are seven fundamental calisthenics moves that you should start with:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-ups:<\/b><span style=\"font-weight: 400;\"> This exercise primarily targets the chest, shoulders, and triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats:<\/b><span style=\"font-weight: 400;\"> A full-body exercise that targets the legs, glutes, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups:<\/b><span style=\"font-weight: 400;\"> One of the most challenging calisthenic exercises that primarily targets the back and biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dips:<\/b><span style=\"font-weight: 400;\"> A compound exercise that targets the triceps, chest, and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planks:<\/b><span style=\"font-weight: 400;\"> A core stability exercise that also works the arms, shoulders, and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges:<\/b><span style=\"font-weight: 400;\"> This exercise targets the legs, glutes, hips, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Crunches:<\/b><span style=\"font-weight: 400;\"> A classic core exercise that targets the abdominal muscles.<\/span><\/li>\n<\/ol>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Here are direct, concise, yet detailed step by step guides on how to perform each exercise correctly (we&#8217;ve included rep and set ranges as well):<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-ups\"><\/span><b>Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands shoulder-width apart and arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, squeeze your glutes, and keep your body in one straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself until your chest almost touches the floor, keeping your elbows close to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position, keeping your body straight throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 8-12 reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and toes slightly turned out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your head and chest up as you lower yourself by pushing your hips back and bending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when your thighs are parallel to the ground, then push through your heels to stand back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-ups\"><\/span><b>Pull-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pull-up bar with an overhand grip, hands wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and squeeze your glutes as you pull yourself up until your chin is above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down with control, keeping your body straight throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re unable to do a full pull-up, start with assisted variations using resistance bands or a chair. Or jump to give yourself a boost to the top of the pull up, then slowly lower yourself down, fighting gravity the entire time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 6-10 reps.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dips\"><\/span><b>Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on parallel bars or a sturdy surface behind you with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself slowly by bending your elbows until they form 90-degree angles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position, keeping your body upright throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re unable to do full dips, start with assisted variations using a resistance band or chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 8-12 reps.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61983 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1024x576.png\" alt=\"How To Get Started With Calisthenics\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planks\"><\/span><b>Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands shoulder-width apart and arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your body in one straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to 1 minute, gradually increasing the time as you get stronger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><b>Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one leg, lowering your body until both knees form 90-degree angles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position and repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 10-12 reps on each leg.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Crunches\"><\/span><b>Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head or cross them over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your shoulder blades off the ground, bringing your chest towards your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 15-20 reps.<\/span><\/li>\n<\/ol>\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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Creating_Your_Workout_Split\"><\/span><b>Creating Your Workout Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A workout split is a schedule that dictates which muscle groups you&#8217;ll target each day. Here&#8217;s an example of a calisthenics workout split for beginners:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Push exercises (Push-ups, Dips)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Legs and Core (Squats, Lunges, Planks)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Pull exercises (Pull-ups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 6:<\/b><span style=\"font-weight: 400;\"> Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 7:<\/b><span style=\"font-weight: 400;\"> Full-body workout (Combination of all fundamental moves)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you&#8217;re just learning how to get started with calisthenics without equipment, you may opt for a full-body workout every other day instead. As you progress and get stronger, you can start targeting specific muscle groups on separate days.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-61688 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth-1024x576.png\" alt=\"how to get started with calisthenics\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/30-Mins-Of-Cardio-A-Day_-The-Good-The-Bad-And-The-Myth-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Committing_To_Your_Calisthenics_Workout\"><\/span><b>Committing To Your Calisthenics Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Getting started may be simpler than continually showing up for workouts. To stay consistent with your calisthenics routine and reach your goals, try these tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Schedule your workouts:<\/b><span style=\"font-weight: 400;\"> Plan specific days and times for your workouts each week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have a workout buddy: <\/b><span style=\"font-weight: 400;\">Having a friend to hold you accountable can make it more enjoyable and motivating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track progress:<\/b><span style=\"font-weight: 400;\"> Keep track of the exercises you&#8217;re doing, reps and sets, and any progress you make.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mix it up: <\/b><span style=\"font-weight: 400;\">Don&#8217;t be afraid to add in new exercises or variations to keep your workouts challenging and prevent boredom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body: <\/b><span style=\"font-weight: 400;\">Rest when needed, and don&#8217;t push yourself too hard. Remember that rest and recovery are crucial for progress (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Beginner_Calisthenics_Workout_Be\"><\/span><b>How Long Should a Beginner Calisthenics Workout Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginner calisthenics workout should last anywhere from 30-60 minutes, depending on your fitness level and the number of exercises you&#8217;re doing. Start with shorter workouts and gradually increase the duration as you get stronger and more comfortable with the movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus more on quality rather than quantity, making sure to maintain proper form and range of motion in each exercise.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_a_14_Year_Old_Start_Calisthenics\"><\/span><b>Can a 14 Year Old Start Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">14 is as good an age as any to <a href=\"https:\/\/betterme.world\/articles\/how-to-start-calisthenics-at-home\/\">start calisthenics<\/a> training. It&#8217;s always a good idea to consult with a doctor before starting any new exercise routine, but as long as you are in good health and take precautions to avoid injury, there shouldn&#8217;t be any issues with starting calisthenics at 14 years of age.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61856 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Body-Type-Workout-Quiz_-The-Training-For-Your-Body-Type-1024x576.png\" alt=\"How To Get Started With Calisthenics\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Body-Type-Workout-Quiz_-The-Training-For-Your-Body-Type.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Body-Type-Workout-Quiz_-The-Training-For-Your-Body-Type-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Body-Type-Workout-Quiz_-The-Training-For-Your-Body-Type.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Body-Type-Workout-Quiz_-The-Training-For-Your-Body-Type-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><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=\"How_Do_I_Start_Calisthenics_From_Zero\"><\/span><strong>How Do I Start Calisthenics From Zero?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><ol>\n<li><b>Set goals: <\/b><span style=\"font-weight: 400;\">Determine what you want to achieve through calisthenics and set realistic goals for yourself.<\/span><\/li>\n<li><b>Educate yourself:<\/b><span style=\"font-weight: 400;\"> Learn about proper form, techniques, and different exercises.<\/span><\/li>\n<li><b>Start with the basics:<\/b><span style=\"font-weight: 400;\"> Master fundamental moves like push-ups, squats, and planks before moving on to more advanced exercises.<\/span><\/li>\n<li><b>Progress gradually:<\/b><span style=\"font-weight: 400;\"> As you get stronger, increase the difficulty of your exercises by adding variations or resistance.<\/span><\/li>\n<li><b>Follow a workout plan:<\/b><span style=\"font-weight: 400;\"> Create or find a workout plan that targets different muscle groups on specific days and follow it consistently.<\/span><\/li>\n<li><b>Don&#8217;t forget to rest: <\/b><span style=\"font-weight: 400;\">Rest is crucial for progress and injury prevention, so make sure to schedule in rest days.<\/span><\/li>\n<li><b><\/b><b>Stay consistent: <\/b><span style=\"font-weight: 400;\">Consistency is key in achieving your fitness goals. Make sure to show up for workouts regularly and stay committed.<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Start_Calisthenics_At_30\"><\/span><strong>Can I Start Calisthenics At 30?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">30 is as good an age as any to start calisthenics, and it&#8217;s never too late to begin your fitness journey. Research shows that calisthenics is a great way to build strength and improve physical function in older adults (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/ggi.12427\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Make sure to start with proper form and progress gradually to avoid injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a previous blog: <a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-beginners-at-home-2\/\"><b>Calisthenics for Beginners at Home<\/b><\/a><\/span><span style=\"font-weight: 400;\">, we discussed how to reap the benefits of bodyweight training even as you start out.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Worth_It\"><\/span><strong>Is Calisthenics Worth It?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, calisthenics is definitely worth it. It&#8217;s a great way to improve strength, flexibility, and overall fitness without the need for equipment or a gym membership (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/283538191_The_Impact_Of_Ten_Weeks_Of_Bodyweight_Training_On_The_Level_Of_Physical_Fitness_And_Selected_Parameters_Of_Body_Composition_In_Women_Aged_21-23_Years\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Plus, it can be easily adapted to any fitness level and offers endless possibilities for progress and growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just make sure to stay consistent and dedicated to your workouts. Overall, calisthenics can be a fun and effective way to stay fit and healthy. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Push-Ups_a_Day\"><\/span><strong>How Many Push-Ups a Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you&#8217;re just starting, aim for 10-15 push-ups per set for 3-4 sets and gradually increase the number as you get stronger. For more advanced individuals, you can aim for 50-100 push-ups a day spread out over multiple sets. Be careful not to overdo it and listen to your body for any signs of fatigue or injury.\u00a0<\/span><\/p>\n\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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics&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\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics is a highly effective way to build strength, muscle, and improve overall fitness without any equipment. By incorporating the fundamental exercises mentioned above into your routine and following a consistent workout split, you can achieve your calisthenic goals and continue to progress as you get stronger.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Home workouts&#8230; They&#8217;re convenient, cost-effective, and for many, the best bet at maintaining fitness. And no, you don&#8217;t need a fully-decked out\u00a0 home gym to get started. At most, all you need is a pull-up bar and some open space. Master the fundamentals of calisthenics\u2014bodyweight exercises that build strength, endurance, and flexibility\u2014and you&#8217;re good to [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":61356,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[123,245],"class_list":["post-61354","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"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>How To Get Started With Calisthenics At Home - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering \u2605 HOW TO GET STARTED WITH CALISTHENICS \u27a4 at home? Here&#039;s a guide that includes fundamental exercises, a workout split, and tips for committing to your calisthenics routine.\u00a0\" \/>\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\/how-to-get-started-with-calisthenics\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Get Started With Calisthenics At Home\" \/>\n<meta property=\"og:description\" content=\"Wondering \u2605 HOW TO GET STARTED WITH CALISTHENICS \u27a4 at home? Here&#039;s a guide that includes fundamental exercises, a workout split, and tips for committing to your calisthenics routine.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/\" \/>\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:modified_time\" content=\"2024-12-27T20:24:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/28-day-calisthenics-workout-challenge-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=\"Nderitu Munuhe, Leo Biette-Timmons, CPT\" \/>\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=\"Nderitu Munuhe, Leo Biette-Timmons, CPT\" \/>\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\/how-to-get-started-with-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\"},\"headline\":\"How To Get Started With Calisthenics At Home\",\"dateModified\":\"2024-12-27T20:24:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/\"},\"wordCount\":1740,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/28-day-calisthenics-workout-challenge.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Home workouts... They're convenient, cost-effective, and for many, the best bet at maintaining fitness. And no, you don't need a fully-decked out\u00a0 home gym to get started. At most, all you need is a pull-up bar and some open space.<\/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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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;\\\">Master the fundamentals of calisthenics\u2014<a href=\\\"https:\/\/betterme.world\/articles\/upper-body-bodyweight-exercises\/\\\">bodyweight exercises<\/a> that build strength, endurance, and flexibility\u2014and you're good to go.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To help you embark on this fitness journey, here\u2019s how to get started with calisthenics for beginners.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We\u2019ll cover the essential exercises to begin with, tips for maintaining form, and finally, a calisthenics workout plan to guide your progress.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Calisthenics Hard for Beginners?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics may seem overwhelming at first, especially if you're new to fitness. You may find yourself struggling with certain exercises, but don't let that discourage you. Everyone has to start somewhere, and with calisthenics, it's all about progress over perfection.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are some reasons why you may struggle to get started with calisthenics ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/\",\"name\":\"How To Get Started With Calisthenics At Home - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/28-day-calisthenics-workout-challenge.png\",\"dateModified\":\"2024-12-27T20:24:25+00:00\",\"description\":\"Wondering \u2605 HOW TO GET STARTED WITH CALISTHENICS \u27a4 at home? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Get Started With Calisthenics At Home - BetterMe","description":"Wondering \u2605 HOW TO GET STARTED WITH CALISTHENICS \u27a4 at home? 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They're convenient, cost-effective, and for many, the best bet at maintaining fitness. And no, you don't need a fully-decked out\u00a0 home gym to get started. At most, all you need is a pull-up bar and some open space.<\/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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_started_with_calisthenics\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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;\">Master the fundamentals of calisthenics\u2014<a href=\"https:\/\/betterme.world\/articles\/upper-body-bodyweight-exercises\/\">bodyweight exercises<\/a> that build strength, endurance, and flexibility\u2014and you're good to go.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To help you embark on this fitness journey, here\u2019s how to get started with calisthenics for beginners.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We\u2019ll cover the essential exercises to begin with, tips for maintaining form, and finally, a calisthenics workout plan to guide your progress.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Calisthenics Hard for Beginners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Calisthenics may seem overwhelming at first, especially if you're new to fitness. You may find yourself struggling with certain exercises, but don't let that discourage you. Everyone has to start somewhere, and with calisthenics, it's all about progress over perfection.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some reasons why you may struggle to get started with calisthenics ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/","url":"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/","name":"How To Get Started With Calisthenics At Home - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-get-started-with-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/28-day-calisthenics-workout-challenge.png","dateModified":"2024-12-27T20:24:25+00:00","description":"Wondering \u2605 HOW TO GET STARTED WITH CALISTHENICS \u27a4 at home? 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