Benefits Of Calisthenics And The Best Exercises To Start

Calisthenics, a term often associated with strength, flexibility, and bodily grace, is much more than just a form of exercise; it's a testament to the amazing capabilities of the human body.

The word itself originates from the Greek words 'kalos', meaning beauty, and 'sthenos', meaning strength, perfectly encapsulating the essence of this physical discipline.

Bet you didn’t know that, huh?

Plus, doing handstand pushups and muscle ups at the gym ALWAYS gets the attention of most of the girls in there, which is a nice added benefit.

At its core, calisthenics revolves around using one's body weight for resistance in various exercises.

Unlike traditional weightlifting, which often focuses on isolating specific muscle groups, calisthenics involves pretty much only compound movements that engage multiple muscle groups simultaneously.

This form of exercise encompasses a range of movements from simple exercises like push-ups and sit-ups to more complex maneuvers like human flags.

But what exactly does calisthenics involve, what are the primary effects it has on your body, and what are the best calisthenics exercises to do?

Key Calisthenics Principles

Calisthenics involves movements and exercises that only use your body weight.

It emphasizes functional fitness, meaning exercises are designed to build strength and mobility that can be applied to everyday activities.

The philosophy of calisthenics goes beyond physical prowess; it encourages discipline, patience, and a deep connection between mind and body.

Practitioners often describe it as a journey of self-improvement, where the ultimate goal is not just physical transformation, but also mental resilience and a sense of accomplishment.

Especially because many of the movements require an insane amount of balance, dexterity, and even special techniques to perform complex movements such as the muscle up correctly.

But the real beauty of calisthenics lies in its simplicity and adaptability.

Exercises can be modified to increase or decrease difficulty, making them accessible to beginners and challenging for advanced athletes.

This adaptability allows practitioners to continuously challenge themselves, avoiding plateaus and maintaining consistent progress.

Effects Of Calisthenics On The Body

Becoming proficient in calisthenics will have an incredibly holistic effect on your body.

These natural, low weight movements reduce your chance of injury and also improve other factors like flexibility and coordination.

Here are some of the best effects calisthenics will have on your body:

1. Muscle and Strength Building Using Body Weight: Calisthenics exercises leverage body weight as resistance, offering a natural and effective way to build muscle and strength. Scientific studies have shown that bodyweight training can significantly improve muscle strength and size, similar to traditional weight lifting, especially when exercises are performed to near failure and with progressive overload.

2. Functional Exercise Mimicking Real-World Movements: Calisthenics involves functional exercises that emulate real-life movement patterns such as pushing, pulling, squatting, and lunging. This kind of training enhances functional strength, which is crucial for daily activities.

3. High Volume Training with Lower Joint Stress: Bodyweight exercises allow for high-volume training with relatively lower stress on joints compared to external weights. Studies have shown that high-repetition, low-load exercises can increase muscle endurance and also cardiovascular fitness without hurting your joints.

4. Improvement in Core Strength and Stability: Almost all calisthenic exercises require a crazy amount of core engagement, which strengthens the abdominal and back muscles, vital for posture and spinal stability. A strong core will also help you reduce lower back pain, which you’re probably experiencing if you sit at a desk most of the day.

5. Enhanced Flexibility and Mobility: Many calisthenic exercises require full ranges of motion, thereby improving joint mobility and muscle flexibility. Improved flexibility and mobility are associated with decreased risk of injuries and enhanced muscle coordination.

6. Neuromuscular Coordination and Control: Calisthenics requires a high level of body awareness and coordination. Each movement involves multiple muscle groups working in harmony, enhancing neuromuscular control. This kind of training can significantly improve motor skills, balance, and coordination.

7. Improved Body Composition without Bulking: Calisthenics will get you ripped. These exercises are designed to develop a more lean, toned muscle appearance as opposed to the bulkier muscles often associated with heavy weightlifting. This is particularly beneficial for individuals looking to gain strength without significantly increasing muscle bulk.

8. Enhanced Proprioception and Spatial Awareness: Regular engagement in calisthenics can improve proprioception, which is the body's ability to perceive its position and movement in space. Not only does this help you prevent injury, but also pretty much makes everything you do a little easier.

Leaders In Calisthenics To Check Out

1. Hannibal for King: An icon in the street workout community, Hannibal for King is renowned for his remarkable strength and body control, inspiring a generation of calisthenics enthusiasts with his innovative routines and raw street workouts.

2. Brandon Carter: Known for his impressive physique and massive social media following, Brandon has popularized calisthenics through his viral videos showcasing advanced movements and strength exercises.

3. Chris Heria: Founder of the THENX fitness program, Heria is a celebrated figure in the calisthenics world, known for his approachable training style and focus on both strength and aesthetics.

How to Get Started with Calisthenics

All you really need (if anything) to get started with calisthenics is a good pull up bar that fits in your door frame.

The rest of the movements and exercises can be performed pretty much anywhere and with almost any amount of space.

Basic Exercises for Beginners

1. Push-Ups: The cornerstone of upper body calisthenics, push-ups build strength in the chest, shoulders, and triceps.

2. Pull-Ups and Chin-Ups: Essential for developing back and bicep strength, these exercises also enhance grip strength and overall upper body muscular endurance.

3. Bulgarian Split Squats: Ideal for enhancing lower body strength and stability, this exercise focuses on one leg at a time. Beginners can start with a lower elevation before progressing to more challenging variations.

4. Pike Push-ups: A crucial exercise for developing shoulder and triceps strength, paving the way for advanced movements like handstands. Proper technique is key for effective results. Start with simpler versions and gradually increase difficulty as strength improves.

5. Planks: A core-stabilizing exercise, planks engage multiple muscle groups and are crucial for overall body strength and balance.

6. Dips: A great exercise for triceps and chest. Beginners can start with bench dips, using a sturdy chair or a low table, before progressing to parallel bars.

7. Leg Raises: To strengthen the core, particularly the lower abdominals. Start with lying leg raises, then progress to hanging leg raises as your strength improves.

8. Body Rows: An excellent exercise for developing back strength, especially for those who find pull-ups challenging at first. This can be done using a low bar or even a sturdy table.

The BMM Takeaway

If you’re looking to increase functional strength and get super strong without getting super bulky, calisthenics is definitely for you.

It’s also great for anyone with low back pain or joint pain because of the low weight reps and flexible movements that are required.

Some guys will even train calisthenics and also lift heavy 2 or 3 times a week as a sort of hybrid approach, providing a bit more muscle mass but still benefiting from the holistic benefits of calisthenics.

Try some of the recommended exercises during your next workout.