Calisthenics: Make The World Your Gym

Introduction: What Is Calisthenics?

There is no denying that over recent years Calisthenics has greatly increased in mainstream popularity. Although considered a pillar in the fitness world for some time now, the discipline has matured and evolved creating new adaptations.

There are many reasons for this increase in popularity. Calisthenics is a great way to build muscle, and increase strength, flexibility, and endurance. You can also practice this discipline at home with little to no equipment, and in the day and age of COVID-19, that’s more important than ever.

With calisthenics being so easy to get into and so versatile it’s easy to see why so many people are interested in how to get started. Well, it’s actually not as complicated as it may seem. Calisthenics at its core is comprised of a few exercises that simulate the natural movements of the body.

Now, as you progress in your training their are progressions to each of the basic moves. The basic moves of calisthenics are; Squat, Pull-up, Push-up, Dip. Now there are also other variations of the basics like lunges, chin-ups, burpees, etc. However, the exercises named once perfected will help a beginner advance to the next stage in their training as well as provide a great base for a beginner’s exercise program in general.

Common Questions Regarding Calisthenics

What If I Can’t Even Do a Push-Up?”

If you can’t do a push-up now, don’t worry, you are in good company. push-ups are an excellent exercise because it utilizes almost every muscle group in the body, however, for those just starting their fitness journey this move can prove difficult to perform.

Knee Push-Ups

Lastly, knee push-ups (commonly referred to as “girl” push-ups). To perform this move you’ll want to get on your hands and knees, arms shoulder-width apart, legs together and feet suspended in the air. You will then begin to bend your elbows and lower your upper body towards the ground, and then press up. Be sure to engage your core and keep your back straight.

Knee Push-Up


Incline Push-ups are another great option. To perform this exercise you’ll want to have an elevated surface. Place your hands shoulder-width apart on the elevated surface, bend your elbows and lower your upper body towards the surface. Then, press up. You’ll want to ensure you are engaging your core muscles and keeping your back straight when performing this move.

Incline Push-Up


There are multiple variations you can try in order to strengthen your muscles and work up to performing push-ups. You can start by trying to do a plank. In order to perform this movement, you’ll want to get into the push-up position, arms fully extended out, and hold for as long as you can. This will help to strengthen your back, shoulders, arm, and core muscles.

Table Top Push-Up

If this move still proves difficult another variation you can try is the Table-Top Push-up. To perform this move you will want to begin on your hands and knees with your arms straight. Bend your elbows and upper body towards the ground and then press up. You’ll want to ensure your shoulders are over your wrists and your hips are over your knees.

Reps and sets for these variations vary per person, however, a standard recommendation would be performing 8-12 reps, three times.

Can You Actually Build Muscle With Calisthenics?”

Calisthenics not only helps to build muscle, but also helps improve balance, coordination, and flexibility. Performing exercises using your body weight can prove just as effective as using weights with a decreased risk of injury.

Calisthenics can prove to be a great exercise program for those who have suffered from personal injuries or those simply wanting to limit the risk.

Another added benefit of calisthenics is can add more resistance and difficulty to your routine with very little equipment. Utilizing items such as resistance bands, weight vests, or even a pull-up bar and helps add more variation and difficulty to your routines.

What’s Better Calisthenics Or Weight Training?

Calisthenics and weight training are great methods of obtaining and maintaining physical fitness. A few advantages that calisthenics has overweight training are; Calisthenics requires little to no equipment as well as decreases your risk of injury during exercise. Calisthenics also has the added ability to increase balance and coordination when compared to weight training with machines especially.


Calisthenics is a great method for training that works for most individuals. It can be done in your own home and involves little to no equipment. You can easily add in progressions to increase resistance and difficulty to maximize gains. Calisthenics has the added benefit of increasing one’s coordination and balance while decreasing your risk of injury.

If you don’t know how to get started there are numerous resources that can help.

I have a few linked below.

Similar Posts