Calisthenics is a form of strength training that uses your body weight as resistance to help build muscle, endurance, and flexibility.

Calisthenics is a type of workout that involves little or no equipment. Instead, it leverages your body weight as a way to build strength and muscle.

These exercises encourage full-body integration by engaging multiple joints and muscle groups. It focuses on simple exercises that can be done at a gradual and moderate pace, making them suitable for people at all levels, such as push-ups, lunges, and planks.

Discover how to get started with calisthenics and explore common exercises, complete with step-by-step instructions.

Practising calisthenics regularly can have several benefits for your body, including:

If you are just getting started with calisthenics, there are several tips that can help you find your footing:

  • Begin by setting realistic and simple goals. It can be helpful to start with simple exercises, such as squats and planks, to build up your strength. This can help you gradually move to more advanced exercises later.
  • Know your limits. Some people may be eager to jump right in and start with advanced movements or push themselves beyond their body’s limits. However, mastering foundational exercises and building your strength gradually can help you develop good technique and prevent injury.
  • Ensure you’re getting enough rest. It’s important to schedule in rest days, particularly if you’re engaging in new forms of exercise. This can give your muscles time to recover before you jump into another training session.
  • Remember to warm up. This can help avoid any injuries by ensuring your joints are warm and ready to go.

There are only a few forms of calisthenic exercises that require equipment, such as pull-up bars and jump ropes.

When you’re starting out, there are many ways you can exercise without equipment or with substitutes found around your home. For example, using a chair to help with dips or step-ups, or using a towel as a substitute for resistance bands.

Here are several of the most common calisthenic exercises, along with step-by-step instructions on how to perform them.

Lunges

  1. Begin by standing up straight with your feet pointing forward.
  2. Step your right foot ahead until your knee bends at a right angle.
  3. Keep your back and shoulders straight.
  4. Your left knee should be parallel to the ground.
  5. Use your right foot to push back up into a standing position.
  6. Repeat on your left leg.

Plank

  1. Get into a pushup position and place your forearms on the ground.
  2. Engage your core muscles to maintain a straight line with your body.
  3. Hold this position for as long as you are able to without letting your hips drop or rise.

Squats

  1. Begin by ensuring your feet are shoulder-width apart and your toes are facing forward.
  2. Bend your knees and sink your hips back.
  3. Squat down as far as you can.
  4. Drive back up by pushing through your legs to return to the top.

Pullups

You will need a pull-up bar for this exercise.

  1. Stand so you are facing the pull-up bar.
  2. Begin with an overhand grip on the bar and hands shoulder-width apart.
  3. Engage your core and use your arm muscles to pull your body up until your head is over the bar.
  4. Slowly drop your body back down under the bar.

Burpees

  1. Begin with your feet shoulder-width apart.
  2. Bend your knees and place your palms flat on the ground so that you’re in a squat position.
  3. Shift your body forward and jump into a plank pose.
  4. Then jump forward so your feet reach your hands.
  5. Jump back up and return to a standing position.

Listen to your body

When starting out, it’s essential to listen to your body and not push yourself beyond what you’re ready for. Slow and steady strength building can help set you up for success when it comes to building healthy and long-lasting habits.

It can also help you maintain proper technique to avoid injury.

Remember, most exercises can be adapted to suit your body and ability. For example, some exercises can be performed seated or include a prop, such as a cushion, to provide additional support.

It may also be helpful to attend a class to learn more about how to adapt exercises to suit your needs.

Calisthenics is a form of strength training that uses your body weight as resistance to help build muscle, endurance, and flexibility.

These exercises encourage full-body integration by engaging multiple joints and muscle groups. It focuses on simple exercises that can be done at a gradual and moderate pace, making them suitable for people at all levels, such as push-ups, lunges, and planks.