What is Calisthenics?
Calisthenics is a form of exercising where you use your own body weight as resistance. This can be done without any equipment at all, or with simple equipment such as dumbbells or barbells. Calisthenics exercises include exercises like push-ups, the handstand, and pull-ups.
What are the Benefits of Calisthenics?
Calisthenics workouts have many benefits: they improve muscular endurance and strength, increase flexibility and range of motion, and improve cardiovascular fitness. Plus, calisthenics can be done anywhere, anytime, making it a convenient and accessible form of exercise.
What Equipment do I need?
You don't need fancy equipment or a gym membership to do calisthenics - your own body weight is all you need. However, if you want to make your workout more versatile and efficient with smart equipment, here are the most helpful pieces of equipment for your calisthenics workout.
How can I get started?
Calisthenics is suitable for all ages and fitness levels. If you're new to calisthenics, we recommend searching YouTube for tutorials on the sport or finding a calisthenics coach.
How do I find a Calisthenics Coach?
Just send us a message on Instagram with your request and we will recommend a suitable coach for you to contact.
Which Muscles are trained?
Calisthenics primarily trains the core muscles, but the arm muscles, legs and shoulders are also worked depending on the exercise and training style. The exercises can be adjusted to work different muscle groups more or less. This allows you to customize your calisthenics workout to your preferences.
Where can I do Calisthenics?
Calisthenics can be done anywhere - you only need your own body weight as resistance. However, if you want to work out at a calisthenics park, here are the best places for your calisthenics workout.
Do I have to be fit to start Calisthenics?
No, Calisthenics can be started without basic fitness. In Calisthenics you play with the angles and levers, so exercises like push-ups become easier with raised hands and harder with raised feet. So in the beginning you can do push-ups with your hands on a chest-high object and increase over time.
How often should I train?
It is best to train 3-4 times a week. This way you can give your body time to recover between workouts while maximizing your progress.
What is a Calisthenics Competition?
A Calisthenics Competition is a competition where participants showcase their skills in various disciplines. The disciplines vary depending on the direction of the competition, for example, freestyle calisthenics involves combining impressive dynamic and static movements to music.
Can I do Calisthenics at Home?
Yes, calisthenics can be done at home. All you need is your own body weight as resistance. However, there are some exercises that should be done with equipment or in a calisthenics park. With simple tools like gymnastic rings, parallettes and resistance bands with door anchors, you can turn your home into a home gym.
How many Reps should I do in a Set?
The number of repetitions you should do in a set depends on your training goal. It is usually recommended to do 3-5 sets of 8-12 repetitions.
Is Calisthenics also for women?
Calisthenics is suitable for both men and women. The exercises can be customized to meet the person's goals and thus, for example, a special focus on strength, muscle building or endurance can be achieved.
How can I warm up effectively?
An effective warm-up sequence should last at least 15 minutes and consist of light, dynamic movements that loosen and activate all the joints and muscles of your body. In calisthenics, you often use lighter variations of exercises that will be trained later in the workout so that your body can get used to the load e.g. before the pull-up workout, pull-ups are done with resistance band or bodyweight rows.
Tips for overcoming Plateaus?
Plateaus are completely normal and part of the training process. However, there are some tips that can help you overcome these plateaus: New exercises (change your training plan regularly), new repetition numbers (try more reps or less once), new execution speeds (e.g. slow, controlled reps) or more/less weight (in training with additional weight e.g. for dips or pull-ups). If you want to learn more about the topic, this article will be helpful for you.
Advantages of Weighted Calisthenics
Training with weights requires more coordination and concentration, since you have to control the resistance. Calisthenics with weights is also more effective at stimulating muscles, as the added weight provides a higher intensity. You can learn more about the benefits of Weighted Calisthenics here.
Is it normal to get muscle soreness?
Yes, it's completely normal to get sore muscles after your workout. This is a sign that your muscles have worked and now need to recover. However, if the soreness is severe and lasts longer than 2 days, you should be careful and possibly reduce or pause your workout.
Most common Mistakes when starting Calisthenics?
Most beginners in calisthenics start too fast and are too motivated. For this reason, they skip rest days (days with a break from training) and train too often. The mostly unprepared joints and tendons can't take this load directly and injuries are the consequence. Make sure you have few, quality goals and a realistic plan to get there, preferably with an experienced athlete looking at your plan.