Calisthenics is using your own body weight to exercise rather than an external weight. It is a form of resistance training. A calisthenic can be a warmup for another training exercise or a full workout on its own. Examples of calisthenics include push-ups, jumping jacks, and lunges.

You can reap several benefits from calisthenics. They include reduction in blood sugar level, reduction in body mass index (BMI), and improvement in psychological well-being.

This article will explain calisthenics, including typical exercises, benefits, and how to start.

BMI is a calculation of a person’s body fat based on their height and weight. However, studies show that it is a poor indicator of a person’s body fat percentage. It can be misleading because the measure does not account for overall body composition. Factors the BMI measurement overlooks include bone density, muscle mass, and other considerations.

For additional information, talk with your doctor about other body fat assessment methods.

Calisthenics is a form of physical training that leverages gravity and a person’s body weight. It can be a standalone workout or complement other training routines.

There are several types of calisthenic exercises, including:

Although training equipment is not a key part of these workouts, you may find some tools helpful in building strength faster. 

One of the main advantages of calisthenics is that it can be accessible for people of all fitness levels. Another key advantage is that you can perform the exercise at any time and place. 

Calisthenic exercises have varying movement styles and levels of intensity. You typically perform each exercise several times — repetitions or “reps” — in a row. A certain number of reps is a “set.” You might perform more than one set during a workout. With time, you will increase your mobility, coordination, and stamina.

You may gradually increase the intensity of your workout as you advance through the fitness levels. For example, you might increase the number of reps or sets you perform. If you use training equipment, such as bands, you might increase the resistance to increase the difficulty.

Below are sample exercises to try. For all exercises, perform the indicated number of reps or as many as you can do while maintaining proper form.

To perform a full push-up:

There are many push-up variations. For less intensity, keep your knees on the mat as you lower your upper body. For more variety and intensity, perform the push-up with one leg raised outward.

Do not perform dips if you have known shoulder instability or injury. Also, avoid bench dips because it puts the shoulders in an unstable position.

If chin-ups, dips, and pull-ups are difficult for you, an assist band may help. It is an elastic band that can support some of your weight as you perform the exercise. To use for a chin-up:

For assisted dips, place one or both knees in the band to support your weight.

Some gyms have exercise equipment with a built-in assist. Ask a fitness professional or trainer how to use it safely.

If you are a beginner, start with basic exercises, such as:

Once you have become adept at the basics, you can move on to dips, pull-ups, and chin-ups.

Remember to monitor your heart rate as you exercise. For moderate intensity, your target heart rate should be between 64–76% of your maximum heart rate, per the Centers for Disease Control and Prevention (CDC).

You can use a fitness wearable to track changes in your heart rate. Read about heart rate ranges.

If you have health concerns, get your doctor’s advice before starting the routine.

The table below shows how calisthenic exercises compare with weight training and other similar exercises.

Depending on your fitness goals, you can combine calisthenics with weight training and other forms of exercise. 

Learn more about exercise in these articles:

Micky Lal, MA, CSCS, reviewed the following questions.

Calisthenics is a good training exercise. A 2018 study comparing calisthenics with weight training showed no statistical difference in improving upper body muscle strength or thickness.

Yes. Research from 2018 and 2020 showed that resistance training, including calisthenic exercises, can help increase muscle strength and muscle mass. 

Yes. Calisthenics can be part of your daily workout routine. In fact, performing muscle-strengthening activity for at least 2 hours per week links with lower deaths due to any causes.

Calisthenics is a form of resistance training that leverages gravity and a person’s body weight. Examples of calisthenic exercises include squats, lunges, sit-ups, and planks.

Calisthenics is comparable with weight training at increasing muscle strength and mass. Calisthenics, and resistance training in general, may help reduce blood sugar levels, improve well-being, and reduce BMI.

If you have health concerns, get your doctor’s advice before starting your calisthenic routine.

Privacy Policy | Advertising Policy | Privacy Preferences Center | Do Not Sell My Personal Information

© Copyright 2022 Healthgrades Marketplace, LLC, a Red Ventures Company, Patent US Nos. 7,752,060 and 8,719,052. All Rights Reserved. Third Party materials included herein protected under copyright law.

Use of this website and any information contained herein is governed by the Healthgrades User Agreement. The content on Healthgrades does not provide medical advice. Always consult a medical provider for diagnosis and treatment.