The Benefits of Calisthenics and How to Get Started

The Benefits of Calisthenics and How to Get Started

 5 min read


Calisthenics offers an effective way to increase flexibility, endurance, and strength. While this is true, more recent research has also proven it's beneficial for a person’s mental well-being

Incorporating calisthenics into your routine is highly recommended if you are trying to reach certain fitness goals. It’s one of the easiest exercises for you to do, at home, with no need for expensive equipment. Most exercises use just your body weight as a source of resistance and can be done in short intervals and in small spaces. Let's take a look at some of the benefits and how beginners can get started. 

 woman exercising

[Related: 10 Mental Hacks to Help Build a Weight Loss Mindset]


What Is Calisthenics?

Even if you aren’t familiar with the name, you have likely engaged in calisthenic exercises in the past. This type of training mostly uses your body weight to help improve your “functionality” and help you get fit. 

A functional exercise mimics the way you move daily. This includes jumping, pulling, and pushing, all of which you will do in calisthenics. 

One of the best aspects of this exercise is that no additional equipment is needed. Calisthenics is a type of exercise that's so popular you'll see its movements in programs such as HIIT and boot camps


Calisthenics vs. Weight Exercises

Many doctors recommend "weight-bearing" exercise to help maintain bone density and the overall functionality of our bodies. This might instantly make you think you need to hit the iron. 

Weightlifting can be very beneficial, but if you don't have access to weights calisthenics still provides lots of options for you get a good workout full of weight-bearing exercises. 

Generally, weightlifting exercises are great for increasing muscle mass, isolating muscle groups, and building strength whereas calisthenics helps burn more calories and is better for flexibility. For maximum benefit, you can combine the two. 

When it comes to healthy living, exercise is a great start. However, you need to ensure your body gets the fuel and nutrients it needs, which can be found by shopping hour huge selection of quality health supplements. 

 group exercise


Benefits of Calisthenics

Now that you know the basics of what calisthenics is, it’s time to learn more about its benefits. 


Calisthenics is great for beginners

Some exercise programs can be intimidating if you are just starting your workout and fitness journey. They might require you to sign up for expensive classes or perform complex movements. 

Calisthenics, on the other hand, allows you to start with simple movements and then progress to more challenging ones. It’s a great way to get your body acclimated to exercising and even enjoy the process. 


It uses your whole body

In general, calisthenics works for the major muscle groups and can be combined to provide a full-body workout. All this is achieved without the need for additional equipment. 


Calisthenics requires little to no equipment

Engaging in calisthenics doesn’t require expensive equipment – or any equipment for that matter. It’s all based on your body weight for resistance, making it easy for anyone to do. senior man working out


You can do calisthenics practically anywhere

You can engage in calisthenic exercises anywhere. You can do them at home, outside, at a park, or at the gym. Because of this, it's much more accessible than other workouts


Increase muscle endurance

Since it is a type of resistance training, calisthenics helps build muscular endurance and stamina. This means that you'll be able to do perform more physically challenging task for longer. 


Calisthenic Exercises for Beginners

Now that you know the benefits of calisthenic exercises, it’s good to learn more about what type of exercises you will do. These include:



For a basic squat, start with your feet shoulder-width apart. Lower hips to around 90 degrees while keeping your body erect. Return to a standing position and repeat. 

woman squatting 



Start your push-up with your body flat on the floor, face down. Place your palms slightly wider than shoulder-width, even with your chest. Once in place, push straight up until your arms are straight, lower, and repeat



The pull-up is a great way to work out your upper body. It helps to train the vertical pulling pattern while strengthening your rhomboids, forearms, lats, biceps, and traps. Pull-ups can be challenging at first, but as you continue training, they will become easier



Begin in the raised position of a push-up (described above). Hold your body in this position, keeping your muscles engaged for at least 30 seconds. Repeat and work to increase your hold duration



Lunges require more hip flexibility than squats but are great for training the muscles in your lower body. You can do these by placing one leg in front of your body and bending both knees to the lunge position. 



While sit-ups may seem basic, they effectively work and strengthen your core. You can also engage in crunches, which are smaller versions of a full sit-up


Jumping rope

Jumping rope will help increase your heart rate while doing calisthenics workouts. Try to jump rope for 30-second intervals, three to five times per workout. 

 jump rope

Related: What’s Your Ideal Heart Rate and How to Lower It (10 Unique Tips!)



Performing a dip requires you to face away from a bench or chair. Lower your body, with your palms behind you on the surface. Bend at the elbows to dip your body down and then push yourself back up. Repeat the movement as many times as possible. 


Jumping jacks

Jumping jacks are another way to increase your heart rate. Like jumping rope, try to complete as many as you can in 30-second intervals to start, and then increase your time as you build more endurance. 



If you work out regularly, there’s a good some of the calisthenic already. However, if you're new to working out and are hesitant to buy equipment or sign up for a gym membership, calisthenics is a great way to get started on the road to your fitness goals. These exercises are accessible to everyone, no matter your physical or financial limitations, and can be adapted to meet your current fitness level


Are you interested in supporting your exercise efforts with the right nutrients, vitamins, and minerals? If so, contact us at Best in Nature to learn more about high-quality products that will help you achieve your goals. 


[Related: Exercise and the Brain]


This article is provided for informational purposes only and is not intended to be used as medical advice. If you have immediate concerns about your health, please seek the help of your physician. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.

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