How to Start Calisthenics: the most important issues for beginners

Calisthenics is the name of a form of exercise that relies solely on body weight as a resistance factor. ^{[1] X Research Resources} There are so many different Calisthenics exercises that you can easily set up an exercise routine and choose the ones that work for you. Calisthenics requires almost no special equipment and can be practiced comfortably at home, so it’s one of the best ways to start a regular exercise routine if you’re struggling to stay fit. get in shape or lose weight.

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How to practice Calisthenics at home?

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Pick up a few full-body Calisthenics exercises. You can do push-ups (push-ups), pull-ups (pull-ups), sit-ups (squats), crunches (crunches), jump jacks (jumping jacks), squats ( lunge), and so on, if you’re designing a training program. Calisthenics refers to any exercise in which you lift your own body weight, so there are literally hundreds of options. Start by picking 5 exercises that seem interesting to frame your basic training routine, then add exercises that work your upper body, core, and lower body. for optimal performance. ^{[2] X Research Source}

For the upper body, there is no real substitute for push-ups. You can do chin-ups and pull-ups if you want to focus on your shoulders, and dips are great for developing the triceps.
Crunches, sit-ups, Russian twists, and dead bugs are moves that target the core muscles. You can also do elbow push-ups (plank) if you want a lighter intensity of the exercise.
To target the lower body, you can practice standing up – sitting down, jumping on a wooden platform (box jump) or lunging. Most Calisthenics exercises that target the lower body also improve back and hip strength.
Some Calisthenics exercises are designed to target the entire body. Burpees are a top choice, but this set of exercises can be overwhelming if you’re a beginner.

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Start with a small number of reps per set and increase over time. When you’re new to a Calisthenics workout routine, the most common approach is to start with reps per set (usually 5 or 10), then increase over time to improve endurance. At the beginning of the exercise, focus on correct posture and mastery before increasing the number of repetitions. ^{[3] X Research Sources}

If your goal is to build muscle, you can wear a weight vest or use a resistance band to increase the intensity of each exercise. This is a great way to make your Calisthenics practice more enjoyable once you’ve mastered the poses! ^{[4] X Research Sources}
In addition, there are high-intensity combined Calisthenics exercises. ^{[5] X Research Resources} These advanced exercises are not suitable for beginners.

Can I build muscle with only Calisthenics exercises?

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The answer is yes. Calisthenics will help you build muscle. Basically, movements against the body’s natural weight are no different from free weight lifting exercises. Any form of weight training will help you build muscle, and Calisthenics is no exception. ^{[6] X Source of Research} But because you can only lift up to your body weight, and combined Calisthenics often burn a lot of calories, it’s not necessarily the fastest or most effective way to gain muscle. One thing’s for sure, though, is that Calisthenics can make you stronger and help shape your muscles. ^{[7] X Research Sources}

It can be difficult to build muscle if you are particularly thin or have a low body mass index (BMI). The reason for this is that Calisthenics takes body weight as the main resistance factor, so if you’re thin you won’t be able to put as much stress on your muscles. You can still build muscle with this method, but it takes a while to start seeing results.

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You can wear a weight vest or wear leg weights to increase muscle growth. If your main goal is to lose weight or increase endurance, there is no need to focus on adding weight. But if you want bigger muscles, wear a weight vest or leg weights when working out. ^{[8] X Research Sources}

If you want to have a strong body, weight training is the most suitable method. You can still continue to do Calisthenics mixed with bodybuilding at least 2-3 days a week.

Do Calisthenics Burn Fat?

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Calisthenics can definitely help you burn fat and lose weight. This form of exercise increases heart rate and body movement, so weight loss is inevitable. If this is your top goal, don’t forget to combine stand-up – sit-down movements and jumps in the exercise system. These are the two most suitable exercises to burn fat because you will have to work your whole body and sweat. ^{[9] X Research Source}

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Diet is the main issue when it comes to long-term weight loss goals. Make no mistake that a few minutes of Calisthenics a day is enough to significantly lose weight. Diet and lifestyle are much more important. Even if the weight starts to lose a little thanks to the Calisthenics exercise system, it is very easy to gain weight back if you eat not right. ^{[10] X Trusted Source Science Direct Go to Source}

A healthy diet will also help you work out harder. If you eat too much junk food or red meat, you will feel lazy and skip your daily workout.

How often should I practice Calisthenics?

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Do 30 minutes of Calisthenics a day if you have a weight loss goal. If you’re not into bodybuilding or intense exercise but want to lose weight, do Calisthenics for at least 30 minutes a day. This is the best way to continuously burn calories without putting too much pressure on the body. ^{[11] X Research Source}

The advantage of the Calisthenics method is that you don’t need any fancy equipment and can do it anywhere in the house. An easy way to get a full 30-minute workout is to turn on some TV program with this length and watch it while you practice.

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Do Calisthenics on your days off if you’re pursuing other forms of strength training. Calisthenics don’t put too much pressure on your body because you only lift up to your own body weight. If you are working out or doing intense exercise, you need to alternate days off in the calendar. Do Calisthenics on these days to burn calories and tone muscles without overdoing your body.

For a high-intensity Calisthenics program, you can think of it as a form of weight training. Alternate at least one day of rest after your workout to give your muscles time to recover.

How Should I Eat During Calisthenics Training?

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Eat healthy and balanced meals as usual. You don’t have to follow a special diet when doing Calisthenics. Just focus on a healthy diet that limits red meat, fat, and sugar. Try to eat plenty of fruits, vegetables, whole grains, and lean (low-fat) protein. Cut down on junk food and limit sugary drinks because these foods contain a lot of calories. ^{[12] X Trusted Source Mayo Clinic Go to Source}

Don’t forget to drink lots of water. Staying hydrated is very important with any exercise regimen. You should drink 2-3 cups (480 – 700 ml) of water before and after exercise. Drink 1/2 – 1 cup (120 – 240 ml) of water every 15-20 minutes if you sweat a lot during your workout. ^{[13] X Trusted Source Mayo Clinic Go to Source}
Usually, it is better to eat 4-5 small meals instead of 2-3 large meals a day if you exercise regularly. ^{[14] X Cleveland Clinic Trusted Source Go to Source}

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Try to stay in a calorie deficit if you want to lose weight. A calorie deficit is when more calories are burned than are consumed. If you want to lose weight effectively, cutting calories is extremely important. ^{[15] X Research Source} If you weigh about 84 kg, 30 minutes of Calisthenics will burn about 200 calories. ^{[16] X Harvard Medical Schop Trusted Source Go to Source}

For example, if you eat 1,200 calories a day and burn approximately 400 calories with Calisthenics, you only need to try to burn 801 more calories to reach a calorie deficit. Walking, yoga, stretching and cleaning the house are also activities that can burn calories.
There are many apps that help track calories while exercising. You can download it for extra support during your workout.

How long does it take for Calisthenics to start working?

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This really depends on the frequency and intensity of the exercise. The time it takes to see results from doing Calisthenics depends on how often you exercise and whether you combine it with other types of body training. In addition, the results depend on the amount of weight you have lost and the condition of your body before exercise. Don’t be discouraged if you don’t see results right away. ^{[17] X Research Source}

If you’re overweight and haven’t exercised in a while, it may take longer to see significant changes. Stay positive and you will get the body you want..

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Just keep practicing Calisthenics and after a few months you will start to see results. Even if you don’t have perfect 6-pack abs yet, you’ll get better after a month or two of training. If you follow a regular exercise schedule, you will have a sharp mind, energetic body and better balance. Results when practicing Calisthenics are all about consistency, so don’t give up! ^{[18] X Research Sources}

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