Calisthenics have surged in popularity over the past 3-4 years, driven by various factors such as rising inflation and constrained household budgets. However, social media influencers are likely the most significant contributors to this trend.
These influencers, often muscular individuals in urban environments like New York or at beach gyms in Venice, consistently showcase the effectiveness of building an impressive physique with minimal or no equipment.
The gymnasts in the Olympics also show us that using one's own body weight as resistance, offers a versatile approach to building strength, endurance, and flexibility. Whether you're a fitness newbie or a seasoned athlete, calisthenics can be tailored to fit any fitness level and goal.
You may not be able to hit PRs on the bench with calisthenics, but who cares? The goal should always be to maximize your physical health and potential, not impress other people.
Plus...no one cares how much anyone can bench. That's for high school bros to d&#K measure over.
Benefits of Calisthenics?
The benefits of calisthenics are as varied as they are compelling. Here are a few reasons why you should consider incorporating bodyweight exercises into your fitness routine on a weekly basis.
- Accessibility: No gym? No problem! All you need is some open space and your own body to get started. Doing dishes? Pop down and bust out 50 pushups.
- Functional Strength: Calisthenics improves your real-world strength and stability, enhancing everyday movements. This is because many exercises require you to move your body naturally out in space; e.g., walking lunges.
- Flexibility and Balance: By engaging multiple muscle groups, these exercises enhance overall body coordination and flexibility.
- Cost-Effective: Forget expensive gym equipment; calisthenics is free and efficient. If retiring early is your goal, then hit the gym and invest the $50 monthly fee.
The Best Calisthenics Exercises
Calisthenics do not need to be complicated to be effective. There are a million circus exercises you can do, and social media influencers love to show them off to get likes, but they are not necessary.
Concentrate on mastering the fundamentals while developing a robust foundation of strength and muscular endurance. By applying the high-intensity training principles frequently discussed here, techniques such as super-slow repetitions, isometric holds, and ultra-high-rep sets can transform basic exercises into incredibly challenging workouts.
Here are some of the best calisthenics exercises to get you started, along with tips on how to perform them correctly:
1. Push-Ups
Push-ups target your chest, shoulders, triceps, and core. Begin in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, then push back up. Aim for 3 sets of 10-15 repetitions.
Tip: Keep your elbows close to your body to maximize chest engagement and reduce shoulder strain.
2. Pull-Ups
A powerful upper body exercise, pull-ups primarily work your back, shoulders, and arms. Find a sturdy bar, grip it with your palms facing away, and hang with arms fully extended. Pull your body up until your chin is above the bar, then lower slowly. Start with a set of 3-5 reps and gradually increase.
Tip: Engage your core and avoid swinging your legs to maintain form.
3. Squats
Squats are excellent for building lower body strength. Stand with feet shoulder-width apart, extend your arms forward, and lower your hips back and down as if sitting into a chair. Keep your chest up and knees aligned with your toes. Aim for 3 sets of 15-20 reps.
Tip: Ensure your knees don’t extend past your toes to protect your joints.
4. Lunges
Lunges enhance balance and target the legs and glutes. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs. Perform 10-15 reps per leg for 3 sets.
Tip: Keep your torso upright and engage your core throughout the movement.
5. Planks
Planks are a core stability powerhouse. Start on your elbows and toes, keeping your body in a straight line. Hold the position for as long as possible, aiming for 30-60 seconds per set.
Tip: Avoid sagging or arching your back to maintain a strong core.
Pro Tip: To add more variety to these exercises, experiment with different hand and foot positions or adjust your grip. For example, you can switch your hands from a supinated grip to a pronated grip. Simple hand changes can change the emphasis from your back muscles to hour biceps during many exercises.
For push-ups, try moving your hands out wide, staggering their position, or bringing them under your chest.
How to Incorporate Calisthenics into Your Routine
To maximize the benefits, try incorporating these exercises into a circuit routine 3-4 times per week. Start with a warm-up of light cardio, such as jogging or jumping jacks, to get your heart rate up. Then, perform each exercise for the recommended sets and reps, taking minimal rest between exercises to keep your heart rate elevated. Finish with a cool-down of stretching to enhance flexibility and recovery.
Sample Calisthenics Workout (20 Minutes)
- Push-Ups (4 sets of 12-15 reps)
- Pull-Ups (4 sets of AMRAP)
- Bodyweight Rows (4 sets of AMRAP)
- Squats (4 sets of 20-30 reps)
- Walking Lunges (4 sets of 10-15 each leg)
- Planks (4 sets of 30 seconds to 1 minute)
Despite what the gym rats say, calisthenics is an incredibly effective way to improve your fitness using just your body weight. It can take less time, be done anywhere, and save you thousands of dollars. Whether you want to build muscle, increase endurance, or simply enjoy a fun workout, these exercises provide a solid foundation for achieving your fitness goals. Embrace the simplicity and power of calisthenics, and watch as your body transforms with every rep.
