Calisthenics – what it is, how to do it and its benefits

Calisthenics is a type of strength training which consists of doing physical exercise using only your body weight. Some external load accessories may be used, such as, for example, waistcoats, shin pads and others to make the exercise more demanding. Dumbbells and bars are not usually used in this type of training.

In this article I hope to answer some questions you may have about this type of training. I leave for last the big question about the relationship between this type of training and the increase of muscle mass (hypertrophy).

Benefits of Calisthenics

Any exercise practice (well structured, of course) brings benefits. Here are the main benefits that calisthenics can offer you:

• Increased Flexibility and Mobility
• Improved body awareness
• Increased endurance and muscle strength
• Increase in muscle mass
• Improved motor coordination
• Improved body balance

Note: Since it presents these benefits in a general way, it does not mean that it is the best workout for each benefit individually.

Advantages of Calisthenics

Calisthenics has certain advantages that other types of training do not:

• You don’t need a lot of material to practice
• You can train anywhere
• You can always use structures that are in gardens or parks to do your training
• You can train outdoors
• You avoid paying gym membership fees

Who can do it?

Calisthenics is sometimes considered to be a very demanding type of training with very difficult exercises. This opinion comes from the fact that most videos of athletes who practice this type of training are already at a high level of practice and perform movements that they have mastered and which are the result of many hours of training.

In fact, calisthenics is a practice that can be done by anyone regardless of age or sex. Furthermore, one of the characteristics of this type of training is the ease with which it can be done. A simple squat without any weight is calisthenics.

Like all other training methods, the demands must be adjusted to the person’s current capabilities and gradually increased as these capabilities evolve.

Therefore, everyone can do calisthenics depending on their level and objectives. The ideal thing is to seek professional guidance on these aspects.

What do I need to practice it?

In Calisthenics the main requirement is the body, but you need other accessories to perform more exercises, such as fixed bars, structures, hanging rings, etc.

Even with simple exercises you can produce very interesting sequences of movements. When you reach a certain threshold of control over your body, the limit is your imagination.

How do I start practising?

As in any other sport, you must take into account your abilities and start with the basics. Take your time and don’t be in a hurry to achieve more complex sequences. With practice and time this is a natural consequence.

Therefore, before you start complex exercises, you have to master the basic exercises: Squats, Push Ups, Dips and Pull Ups. You should also work on your CORE strength (abdominal, lower back, pelvis and hip muscles) by mastering the Plank and Knee Lifts on the fixed bar.

Since the vast majority of calisthenic movements are multi-jointed, combinations of these bases will be required.

Only by mastering these basics will you be able to move on to the more complex ones – Front Lever, Back Lever, frog position, Toes to bar, among others – and make sequences as far as your imagination will take you.

Calisthenics VS Weightlifting

Although bodybuilding uses dumbbells, weights and apparatus to stimulate muscle and calisthenics consists of using your own body weight, both are focused on muscular endurance and strength.

In calisthenics, the biggest focus is on multi-joint movements. This activates large muscle groups in a single movement, while in weight training you look for isolated exercises to work the target muscle more incisively, in addition to multi-articular movements.

In my view, weight training is an excellent complement to those who practice calisthenics.

Calisthenics and hypertrophy

The big question that everyone wants answered. Is calisthenics the best option for those who want to develop muscle mass? Going straight to the point: no. If we want to maximise hypertrophy, there are certain factors that we cannot ignore and that calisthenics cannot offer.

Nevertheless, the combination of exercises and movements can generate excellent stimuli that can be translated into a worked body, with a peculiar appearance, where it will be possible to observe the design of the muscles that will satisfy any bodybuilding enthusiast.

Final Notes

Calisthenics is a valid training method. Anyone can practice it regardless of their age or gender. It has numerous benefits and does not make it better or worse than any other type of training. If you fit in and enjoy it, why stop? Plus, if it’s something that encompasses physical activity, it makes perfect sense to practice.

If you are looking for calisthenics exclusively to increase muscle mass, it is not the most suitable workout for this objective. Although, when practised correctly and consistently, it can lead to a considerable development of muscle mass.

The best calisthenics exercises you can do depend on your goal and level of fitness. Beginners should start with the basics and progress to more complex and challenging exercises.

It is undoubtedly an excellent stimulus for the body and you can include it in your weekly training routine. There are some challenging exercises that are worth the adversity. Go ahead and try!