Calisthenics for Beginners

Calisthenics has been practiced since the time of Alexander the Great and the Spartans of Thermopylae. If flexibility, strength, stamina, and coordination sound appealing, then it’s time to get into this time-honoured form of exercise and unlock your inner Adonis.

Keep reading for our beginner’s guide to calisthenics.

What is ‘Calisthenics?’

Calisthenics’ root comes from the ancient Greek for ‘beauty’ (kallos) and ‘strength’ (sthenos) and is a form of strength training using bodyweight resistance. If you’ve ever done a sit-up, then you’ve engaged in calisthenics.

Calisthenics, like other forms of training, ranges in complexity and intensity. At the beginner-friendly end of the scale are exercises like bodyweight squats and push-ups, and at the advanced end we include pull-ups and handstands. Calisthenics promotes both physical conditioning and neuroskeletal coordination, so once you’re more familiar with some of calisthenics’ more complex movements, you can unlock more possibilities and variations of traditional exercises.

Can you build muscle with Calisthenics?

A huge misconception about calisthenics (and bodyweight fitness in general) is that you can’t build muscle this way. It’s true that you won’t build muscle mass as quickly, and using weights is ideal if you’re really looking to bulk up. Bodyweight exercises are an affordable, convenient alternative, however, and with calisthenics, you’ll improve other areas of fitness including balance, flexibility, and joint health. And yes—you’ll build and tone muscle, too.

Calisthenics: Step-by-Step Guides

Calisthenics are easy to do, and for the most part, they require little more than your own bodyweight. Click on the exercises below to read our detailed, step-by-step guides:

Want to learn more?

Calisthenics are straightforward, accessible exercises you can safely do at home. If you’re looking for more guided advice, however, why not sign up at your local Gym? We’ve got great rates around the country, top-notch equipment and trainers—and no contract. Start your new fitness journey today.