How To Start Calisthenics


“Calisthenics is resistance training with your own bodyweight,” says Autumn Calabrese, Beachbody super trainer and creator of 80 Day Obsession

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Human Flag
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Whenever we talk about calisthenics, we talk about impressive skills like Planche, Front lever, Human flag, etc… These skills take a lot of time to master. But as a beginner when we try it, we hit the wall. Yaa, I know that feeling because I did that too. But then I understand I’ve to do my basics to start learning those incredible moves. Basically, calisthenics designed to improve strength, range of motion, coordination, and power for life, so this advice doesn’t just go for the beginning, but the entire process, to the very day you breathe your last.

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Front Lever

“It is an art form of using your own bodyweight as a means to maximize human power and athletic ability,” says Tee Major, a U.S. military fitness instructor and author of Urban Calisthenics

Calisthenics is the best way to get control over your body and mind to move and lift your body in space.

The word calisthenics derived from two Greek words “kallos” which means “beauty” or “beautiful” and “sthenos” meaning “strength”. One of the earliest records of calisthenics came from the historian Herodotus in 480 BC at the famous battle of Thermopylae.  You know that battle where 300 Spartans were there versus one million Persians.
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It is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms. Push-ups basically focus on the pectoral muscles, triceps, and anterior deltoids with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis, and the midsection.

Benefits of push-ups-

It increases functional strength via full body activation. Push-ups enhance your cardiovascular system that means it will improve your heart health and promotes the reduction of stored body fat.

There is a lot of pushing exercises you need to do but as a beginner first starts from basic push-ups.

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A Pull-up is an upper body strength exercise. It is a closed chain movement where the body is suspended by the hands and pull-ups. As this happens, the elbows flex and the shoulders adduct and extend to bring to the torso.

Benefits of pull-ups-

Pull-ups strengthen the backarm, and shoulder muscles. It improves grip strength and also overall body strength, fitness level, and mental strength.

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The Chin-up is a strength training exercise. This exercise hits the latissimus dorsi and biceps which extend the shoulder and flex the elbow. While doing chin-ups our palms are faced towards our body. It is a form of pull-up in which the range of motion is in relation to a person’s chin.

Benefits of chin-ups-

It helps in building a broader back and bigger arms. Chin-ups also help in everyday tasks, i.e, it boosts your immune system and helps you stay active all the time.

  • DIPS
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A Dip is an upper body strength exercise. This exercise uses your own body weight to work in your shoulders, triceps, and chest. The movement builds muscle and strength in the core and upper body while improving your overall conditioning.

Benefits of dips-

If your goal is weight loss then dips can also be effective in speeding up your metabolism through body composition changes. Dips is a great functional exercise that helps in building more muscle. It targets your chest and improves your pushing.

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A Squat is a strength exercise in which we lower our hips from the standing position and then stand back up. During this exercise the hip and knee joints flex while the ankle joint dorsiflexes also, the hip and knee joints extend and the ankle joint plantarflexes when standing up.

Benefits of squats-

It helps in increasing the strength and size of the lower body muscles as well as developing core strength. The squat can be done anywhere. It boosts athletic ability and strength.

  • L-SIT
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It is a bodyweight exercise that improves your core strength and stability. L-sit targets the abdominals, obliques, hip flexors, quadriceps, triceps, scapular stabilizers, forearms, chest, anterior delts, and latissimus dorsi.

Benefits of l-sit-

L-Sit strengthens your triceps which will be beneficial while doing dips and diamond push-ups etc…


  • Which exercises we need to do to start calisthenics?
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Knee push-ups
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Incline push-ups

As a beginner, you need to start with basic exercises. Push-ups, Pull-ups, Dips, Squats, and L-sit these exercises are common in calisthenics but can be broken down into beginner and advanced versions. If you’re not able to do any of them, then break these exercises into a more basic version. Like if you’re not able to do push-ups then focus on incline push-ups, knee push-ups, and negative push-ups. Check out this video for more info.

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Negative push-ups
  • How often we should work out in a week?

As a beginner do 3-4 times a week and always give yourself time to recover so, that your muscles will grow. Always look after your joints, especially your wrist, elbows, and shoulders.

  • Nowadays people don’t have time to go to the gym for working out.

You can easily do calisthenics exercises in the comfort of your home or if you wanna go outside then, you can go to your nearby park where you can find pull-ups and dip bars. There are many moves to learn so you don’t get bored. Just be disciplined enough guys and you’ll see massive results in your body.

Calisthenics is best for those who have less confidence and skinny or obese and they don’t wanna go to the gym because you know most people make fun of them and also after seeing those muscular guys in the gym, some people really feel discouraged. WHY ? because they feel they will never be able to reach that level. I know that feeling because I was too skinny and I was treated badly in school. It’s a horrible feeling. Same for obese people.

  • Most people have money issues too because gym memberships are getting costly these days.

Calisthenics is a bodyweight workout. You don’t need to spend a penny for it, except for pull-up and dip bar guys. It’s a one-time investment. You can also go to your nearby park if you don’t wanna spend money on pull-up and dip bars.

  • Diet problem

This is a very common problem for everyone. But just like calisthenics exercises, the calisthenics diet is actually simple and straightforward. It is very flexible and can be adjusted depending on your fitness goals.

“We are what we eat”

Just focus on healthy foods. Like fresh fruits and vegetables, grains, and dairy. Proteins include meat, fish, seafood, and eggs. Avoid junk foods. Shorten your eating window and eat as many fruits and veggies as you can to fill up your body with needed vitamins and minerals. Check this article if you want to learn more.


The most important benefit of calisthenics training is that it can be done anywhere and you don’t need any fancy equipment to do this. It’s an amazing way to lose fat and the best way to get abs. Calisthenics helps to build muscular strength and endurance, as well as improving bone and joint strength, which aids in preventing injuries. It also increases flexibility.

In the end, I would say focus on your health and financial goals. Check out this blog to change your life.

9 thoughts on “How To Start Calisthenics”

  1. It’s really awsm . This help a lott a people to do the workout at their home because in this era buddy have sacricty of time Nd this helps a lott . Thankx a lott sthx world ❣️

  2. Pingback: 3 Best Ways to Achieve More in Less Time. -

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