Calisthenics for beginners

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 Calisthenics is a form of exercise that involves working out only using bodyweight. It develops strength, balance and flexibility. In simple words, you put some resistance on you against gravity. It is best for beginners. In calisthenics, you will develop strength in joints and ligaments. 

Misconceptions about calisthenics :

There are plenty of misconceptions about calisthenics. No worries I am going to clear them right away.

The first one is that you can't build muscle with calisthenics. It is wrong. You can build muscle with calisthenics but not as quick as you build muscle using weight training

 The second misconception is that calisthenics is not for women: Because a lot of calisthenics involves upper body strength exercises such as pull-ups, there is a common myth that women are not supposed to do them. Women have significantly more muscle in the lower body compared to the upper body. This means it takes a lot of time for women to build upper body muscles. It just takes time, dedication and patience.

The final misconception is that you cannot do progressive overload in calisthenics. However progressive overload in weight training is adding weights. But in calisthenics is just adding more reps is the progressive overload. Over time you can move to advanced movements. for example, you are starting with pushups you can progress to one arm pushups and then to handstand and full plance pushups. 

The benefits of calisthenics: 

  1. you can do it anywhere: Calisthenics is a bodyweight workout that doesn't need any equipment so you can do it anywhere and anytime.
  2. it is great for beginners: Beginners can start with calisthenics and gradually progress into weight training by making their joints and ligaments strong.
  3. it makes you move better in everyday life: calisthenics is a functional movement that helps in coordination, strength, stability and mobility in your everyday life

Calisthenics for beginners:

You are called a beginner when you have just started training.

If you are a beginner then you are supposed to start with normal movements like pushup, bench dips, squat, lunge, plank etc.

pushup: pushup is a basic compound movement that trains your chest, shoulders and triceps. this builds your strength as well as muscle



squat: squat is a basic lower-body movement that trains your lower body. It builds strength and muscle as well but not as fast as weighted squat does.



plank: plank is a full-body compound workout that trains your strength.



pull up: pull up is a great upper body workout that trains almost 10 muscle in your body. this exercise helps you build muscle and strength.



Calisthenics EQUIPMENT:

you don't need more equipment for doing calisthenics. you need a pull-up bar, dips bar and resistance bands. 

Now you are ready to go with calisthenics. 


In this post I have explained calisthenics for beginners in the next post I am going to explain muscle cramping.

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