Trained Sports Blog

Interested In Trying Out Calisthenics? Here are 11 Benefits

by Christopher Toal on Aug 19, 2022

Interested In Trying Out Calisthenics? Here are 11 Benefits!

What Exactly Is Calisthenics?

Calisthenics is a type of workout that involves using your own body weight to increase muscle and strength.

You will not use any dumbbells, barbells, kettlebells, resistance bands, or other weights in calisthenics and this type of exercise is an excellent approach to gain muscle, burn fat, and increase relative strength.

The extent to which you progress in calisthenics is determined by your enjoyment, determination, and consistency.
Let's look through the 11 amazing advantages of calisthenics.

1. You will Require Little to no Equipment.

Calisthenics training takes very little to no equipment to begin.
The resistance in calisthenics is your own body.

As a result, you don't have to rely on external weights like barbells, dumbbells, or kettlebells.

If you decide to purchase equipment like a pull up bar or calisthenics gloves (which I highly encourage), it is all a fairly reasonable one-time investment.

2. Calisthenics is Inexpensive

If you're like most individuals, working out at home will be the most convenient option.

There is no monthly gym subscription, no fitness courses, and no irritating gym members. Your living room, garage, or basement may be transformed into a personal gym.

3. Calisthenics May be Done at any Time and from any Location.

The wonderful thing about calisthenics is that you can perform them whenever and anywhere you choose. You can train at home, in a park, in your hotel room, or in your office; no special equipment is required.

Furthermore, you already have practically all of the stuff you'll ever need - your body! Calisthenics can be performed at any moment. You may also do it as soon as you get up, during your lunchbreak or when you get home from work!

All you'll need is a few square feet of space for your training. You'll be fine as long as you have enough space to lay down and a few feet of clearance above you.

4. Calisthenics Removes a Number of Barriers to Exercise.

There are few hurdles to getting started with calisthenics since they can be done with very little equipment, in very little space and at any time.

You're just seconds away from getting started!

The psychological impact of this is significant! Knowing that you may begin a workout at any moment removes many of the mental obstacles that come with going to the gym.

Calisthenics is also ideal for beginners.

5. Calisthenics Enhances Exercise Efficiency.

Calisthenics may also increase the efficiency of your exercises, which is important if you only have a limited amount of free time to exercise.
Traditional weight training routines require you to go from one piece of equipment to the next like the bench press, seated row, the squat rack and so on.

There's a good chance that someone else will be using the equipment you want to use, in which case you'll have to wait or find a method to work in with them.
Calisthenics removes these obstacles by allowing you to swiftly transition from one exercise to the next. There's no need to set up any equipment, or wait for something to become accessible.

6. Your Joints are Capable of Withstanding a High Volume of Bodyweight Exercises.

Furthermore, bodyweight workouts lend themselves to increased volume. External weights, such as barbells and dumbbells, cannot handle the weight of your body as well as your joints.

In general, you can push a number of low-intensity calisthenics-based workouts without any trouble.
Training at a high volume will help enhance your total muscle endurance.

7. Excellent Conditioning

Cardio activities come to mind when you think of conditioning. The finest cardiac workouts are often calisthenics based. Bodyweight workouts like skipping rope, jogging and burpees are excellent. You could also hop without the jump rope and still improve your conditioning.

If you want to improve your conditioning, you should integrate calisthenics.

8. Because all Exercises are Compound, it Benefits in Fat Loss.

Bodyweight exercises, in other words, train many broad muscle groups at the same time.
When done correctly, the push-up, for example, will exercise your chest, shoulders, triceps, core, and serratus anterior.

Exercise numerous muscle groups at once (rather than isolating them separately) can help you burn calories, develop more muscle, and reduce fat than conventional isolation-based training.

9. Calisthenics Increases Core Strength

Almost all calisthenics exercises entail core activation.
Maintaining tension in your abdominal and glute muscles during various motions is essential for achieving optimal body posture.

Nonetheless, core workouts such as planks, hanging ab exercises such as knee lifts and hollow body holds are still beneficial.

10. Calisthenics Recreate Natural Movement Patterns in the Real World

Practically all calisthenics exercises are functional. In other words, these workouts mimic real-world movement patterns that you engage in on a daily basis.
Pushing, pulling, squatting, hip hinging, and lunging are the primary movement patterns.

Calisthenics involve moving your body weight throughout space. Nothing feels more natural and inspiring than moving your body smoothly.
That is the essence of functional strength.

11. Calisthenics Enhances Athleticism and Mobility

Calisthenics will increase your overall athleticism by teaching you to master your bodyweight.
Calisthenic exercises frequently force you to move your joints through different ranges of motion, which improves mobility.
A complete squat, for instance, requires adequate hip, ankle, and knee flexibility. Pike push-ups and handstands require adequate shoulder mobility as well.

Calisthenics (Disadvantages)

Calisthenics provide so many benefits.
However, this does not imply that it is the best option for everyone.
Here are a few disadvantages of bodyweight training that you should be aware of before beginning.

It is Difficult to Isolate Certain Muscles.

With the correct calisthenics routine, you can exercise every muscle in your body.
However, certain muscles are easier to train than others, and most progressions and motions are called "compound" movements, which target numerous muscles at once.

That isn't always a terrible thing. In fact, complex workouts are frequently the most effective. However, it's useful to be able to target certain muscles that may be weak or lagging, or just for aesthetic purposes.

Weight training is an excellent way to do this. Curls, for example, or side rises, for your biceps and lateral delts (shoulders). Although there is no rule that says you can't use dumbbells, barbells, or band exercises into your workout!

Leg Exercise Is Limited

The muscles in your legs are the strongest in your body. There will come a point when calisthenic leg workouts will be too restrictive.

Even if you are executing one-leg pistol squats, you can really only lift what your present body weight is. Your legs will immediately adapt to lifting your weight.

To overcome this barrier, you will require some type of external weight to go through this task. I suggest free weights such as dumbbells.

Physical Therapy

If you have an injury or have just had surgery, calisthenics are not the greatest kind of exercise for you. A bodyweight squat may be tough to do after knee surgery. You could require the aid of a machine.

Although bodyweight workouts are vital, you are still employing a significant amount of weight. When you don't have adequate strength, doing a push-up or a pull-up is difficult. With a shoulder injury, either exercise will be impossible.

You may isolate a certain muscle group with a light dumbbell to help it get stronger and repair. Calisthenics engages a large number of muscles, giving you less control over your injuries.

There is No Cardio.

Calisthenics can be really difficult.
However, you will not see any improvement in your ability to run great distances or accomplish difficult endurance activities.

Bodyweight training, like weightlifting, is primarily intended to build strength.
You should definitely include some cardio to boost your general conditioning for the greatest outcomes.

The Bottom Line

Exercise, in my opinion, should help you improve your life. You learn to move your body in all directions when you do calisthenics.
Your body is the vehicle in which your mind and soul travel. Your quality of life will suffer if you are unable to walk, get up from the ground, or even carry your groceries.
Bodyweight exercises will help you improve your body awareness and strength. Body awareness will also assist you in remaining mobile and injury-free as you age.