Calisthenics For Beginners | Best Workout Program & How to Start

Welcome to the world of calisthenics, a fitness journey where no fancy gym equipment is required. 

This form of exercise is not just about building strength; it’s about mastering control, improving flexibility, and boosting your overall health in a challenging and fun way.

Picture yourself executing flawless pull-ups, mastering handstands, or even moving into more advanced moves like the human flag.

And the best part? You can start right where you are, regardless of your fitness level.

Read on as we unveil the ultimate beginner-friendly calisthenics workout program. 

Discover how to start, progress, and, most importantly, stay motivated.

Your journey towards an exciting, powerful, and liberating form of fitness begins now.

Three Super Easy Calisthenics For Beginners Workout Programs 

 Beginner calisthenics workout 1: Total Body Strength

Warm-Up: Start with 5-10 minutes of light cardio, like jogging in place or jumping jacks, to increase your heart rate and warm up your muscles.

1. Bodyweight Squats: 3 sets of 10-15 reps.
2. Push-Ups (modified as needed): 3 sets of 8-12 reps.
3. Planks: 3 sets of 20-30 seconds.

Cool-Down: Stretch your major muscle groups, holding each stretch for 20-30 seconds.

Basic calisthenics workout 2: Core Focus

Warm-Up: 5-10 minutes of light cardio.

1. Planks: 3 sets of 20-30 seconds.
2. Leg Raises: 3 sets of 10-15 reps.
3. Bicycle Crunches: 3 sets of 10-15 reps per side.

Cool-Down: Stretch your core muscles and lower back, holding each stretch for 20-30 seconds.

Calisthenics workout for beginners 3: Upper Body Focus

Warm-Up: 5-10 minutes of light cardio.

1. Push-Ups: (modified as needed): 3 sets of 8-12 reps.
2. Chair Dips: 3 sets of 10-15 reps.
3. Burpees: 3 sets of 10 – 15 reps.

Cool-Down: Stretch your chest, shoulders, and triceps, holding each stretch for 20-30 seconds.

These programs offer variety and progression, making them ideal for beginners who want to build strength and improve overall fitness.

Remember to listen to your body and progress at your own pace.

Best Calisthenics Exercises for Beginners

When you’re new to calisthenics, it’s essential to begin with exercises that build a strong foundation and minimize the risk of injury.

Calisthenics offers a vast array of exercises to choose from.

Whether you’re targeting specific muscle groups or looking for a full-body workout, there’s a calisthenics exercise for you.

Some of the best exercises, like squats and lunges, target the lower body.

Exercises like pull-ups and push-ups target the upper body. 

Others target your core like planks.

Here are some of the best exercises for beginners:

Push-Ups

Benefits of Push-Ups:

1. Full-Body Workout: Push-ups engage not just the chest but also the triceps, shoulders, and core, offering a full upper-body workout.
2. Strengthens Core: Regularly performing push-ups helps strengthen the abdominal muscles and lower back.
3. No Equipment Needed: One of the most significant advantages of push-ups is that they require no equipment and can be done anywhere.

How to perform the push-ups:

1. Starting Position: Begin in a plank position. Place your hands on the ground, slightly wider than shoulder-width apart. Keep your toes planted on the floor. Your body should form a straight line from your head to your heels.
   
2. Engage Your Core: Tighten your abs and glutes. This is crucial for maintaining a straight body line.
   
3. Lower Your Body: Slowly bend your elbows to lower your body towards the floor.
   
4. Maintain Alignment: As you lower yourself, keep your head in a neutral position, aligning it with your spine. Your gaze should be slightly ahead of you on the floor.
   
5. The Push-Up: Go down until your chest almost touches the floor. Then, exhale and push your body back up to the starting position by extending your arms.
   
6. Repetition: Aim to perform a set of 8-12 push-ups for beginners. If this is too challenging, start with knee push-ups or incline push-ups against a wall or bench.
   

Pull-Ups

The Pull-Ups are fantastic because they target the upper back, biceps, rhomboids (between the shoulder blades), trapezius (upper back and neck), and forearm muscles.

How to perform the Pull-ups:

1. Grip the Bar: Begin by gripping the pull-up bar with your hands slightly wider than shoulder-width apart. Use an overhand grip (palms facing away from you).
   
2. Starting Position: Hang from the bar with your arms fully extended, feet off the ground, and legs slightly bent if necessary. Keep your body straight with your core engaged.
   
3. Pull Yourself Up: While keeping your core engaged, exhale as you pull your body up towards the bar. Focus on using your back and arm muscles to lift your chin above the bar level.
   
4. Elbow Position: Aim to drive your elbows down towards your hips as you pull up.
   
5. The Peak: Once your chin is over the bar, hold the position for a moment. Ensure that you’re not swinging or using momentum to get up.
   
6. Lower Down Slowly: Inhale as you lower yourself back to the starting position in a controlled manner. Your arms should be fully extended again, and your body should be straight.
   
7. Repetition: For beginners, aim to perform as many pull-ups as you can with good form. Even one or two is a great start. Over time, work on increasing the number of repetitions.
   

Chin-ups

Chin-ups target the biceps and the upper and lower back muscles.

How to perform the Chin-ups:

1. Grip the Bar: Start by gripping the chin-up bar with an underhand grip (palms facing towards you), hands placed about shoulder-width apart.
   
2. Starting Position: Hang from the bar with your arms fully extended, feet off the ground (you may need to bend your knees), and legs slightly bent if needed. Keep your body straight with your core engaged.
   
3. Pull Yourself Up: Exhale as you pull your body up towards the bar. Aim to lift your chin over the bar level, focusing on using your biceps and back muscles.
   
4. Elbow Position: As you pull up, aim to drive your elbows towards the front of your hips.
   
5. Peak Position: Hold the position briefly once your chin is above the bar. Ensure you’re not swinging or using momentum.
   
6. Controlled Descent: Inhale as you slowly lower yourself back to the starting position with your arms fully extended and your body straight.
   
7. Repetition: For beginners, try to do as many chin-ups as possible with proper form. Start with a few and gradually increase the number as you get stronger.
   

Chair Dips

The Chair dips target mainly the triceps, shoulders, and chest.

How to perform the chair dips:

1. Prepare Your Equipment: Select a sturdy chair or bench that won’t tip over. Place it on a non-slip surface for safety.
   
2. Starting Position: Sit on the edge of the chair and place your hands next to your hips. Your fingers should be over the edge, gripping the seat.
   
3. Position Your Body: Slide your buttocks off the chair with your feet extended forward. Your legs can be bent slightly to modify the exercise.
   
4. Lower Your Body: Slowly lower your body by bending your elbows to about a 90-degree angle. Keep your back close to the chair.
   
5. The Dip: Keep your shoulders down and away from your ears as you lower. Your elbows should point straight back, not outwards.
   
6. Lifting Up: Push through your palms to lift your body back up to the starting position. Your arms should be straight but not locked.
   
7. Repetition: Aim for 8-12 dips or as many as you can do with good form. You can increase or decrease the intensity by adjusting the position of your feet (closer for easier, further for harder).

Bodyweight Squats

The squats mainly target the quadriceps (front of the thighs), glutes (Buttocks),  core muscles, and calves.

How to perform it:

1. Starting Position: Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your arms at your sides, chest up, and gaze forward.
   
2. Initiate the Movement: Extend your arms out in front of you for balance. You can also keep them crossed over your chest or behind your head, whichever feels most comfortable.
   
3. Begin the Squat: Start by pushing your hips back and bending your knees. Imagine you’re sitting back into an invisible chair.
   
4. Depth of the Squat: Lower your body until your thighs are at least parallel to the floor. Ensure your knees do not go over your toes and your back remains straight.
   
5. Engage Your Core: Keep your core engaged throughout the exercise to maintain balance and protect your spine.
   
6. Rising Up: Press through your heels to return to the starting position. Make sure to fully extend your hips and knees at the top of the movement.
   
7. Repetition: Aim for 15-20 squats in a set or as many as you can while maintaining good form. As you get stronger, you can increase the number of repetitions.
   

Jump Squats

The jump squats mainly target the quadriceps (front of the thighs), glutes (Buttocks), core muscles, and calves.

How to perform it:

1. Starting Position: Stand with your feet shoulder-width apart. Your toes should be pointing slightly outward. Keep your arms at your sides or in front of you.
   
2. Initiate the Squat: Lower into a squat position by bending your knees and pushing your hips back as if sitting in an invisible chair. Your thighs should be parallel to the ground or as close as possible.
   
3. Prepare for the Jump: As you reach the lowest point of your squat, swing your arms back to gain momentum.
   
4. The Jump: Explosively jump upwards by pushing through your heels. Swing your arms forward for additional momentum. Aim to jump as high as you comfortably can.
   
5. Land Safely: Land softly back into the squat position. Absorb the impact by bending your knees and hips as you land.
   
6. Continuous Movement: Immediately after landing, lower your body back into the squat position for the next jump.
   
7. Repetition: Perform the jump squats continuously for 10-15 repetitions or as many as you can while maintaining good form.
   

Lunges

Lunges are even more challenging than squats and can also help you improve your balance when added to your workout.

The jump squats mainly target the quadriceps (front of the thighs), glutes (Buttocks), core muscles, and calves.

How to perform it:

1. Starting Position: Stand upright with your feet hip-width apart. Keep your hands on your hips, at your sides, or hold them together in front of your chest for balance.
   
2. Step Forward: Take a big step forward with one leg. Keep your spine straight and shoulders back.
   
3. Lower Your Body: Lower your body until the front thigh is parallel to the ground and the back knee is close to touching the floor. Ensure your front knee is directly above your ankle, not pushed out too far.
   
4. Maintain Posture: Keep your upper body straight and look forward. Avoid leaning too far forward or backward.
   
5. Push Back Up: Push through the heel of your front foot to return to the starting position.
   
6. Alternate Legs: Repeat the lunge with the opposite leg, stepping forward.
   
7. Repetition: Aim for 10-12 lunges on each leg per set. You can increase the number of repetitions as your strength and endurance improve.
   

Planks

The planks mainly target the core muscles and the following muscles for stability: shoulders, chest, back, glutes, and legs.

How to perform it:

1. Starting Position: Begin in a prone position on the floor. Place your forearms on the ground with your elbows aligned below your shoulders and arms parallel.
   
2. Forming the Plank: Rise onto your toes and elbows, lifting your body off the ground. Your body should form a straight line from your head to your heels.
   
3. Engage Your Core: Tighten your abdominal muscles as if you’re pulling your belly button towards your spine. This engagement is crucial for maintaining proper form.
   
4. Keep Your Back Straight: Avoid letting your hips sag or pike up. Your body should remain in a straight line. Adjust your glutes and leg muscles as needed to maintain this alignment.
   
5. Head and Neck Alignment: Keep your neck in a neutral position, aligning it with the rest of your spine. Your gaze should be directed down at the floor.
   
6. Breathing: Breathe normally while holding the plank position. Try not to hold your breath.
   
7. Hold the Position: For beginners, aim to hold the plank for 20-30 seconds. As you build strength, you can gradually increase the duration.
   
8. Rest: Lower your knees to the floor to rest before repeating the exercise.
   

Rope Jumping

Rope jumping is a highly effective cardiovascular exercise that improves heart health, stamina, coordination, and agility.

It’s also a great calorie burner and can be incorporated into high-intensity interval training (HIIT) workouts.

For beginners, it’s important to start with a comfortable pace and gradually increase intensity to avoid injury. Remember, the key is consistency and gradual progression.

How to perform it:

1. Select the Right Rope: Choose a jump rope that fits your height. Stand on the middle of the rope and pull the handles up; they should reach just under your armpits.
   
2. Starting Position: Hold the rope handles near your hips with your elbows close to your body. Stand upright with your feet together.
   
3. Turn the Rope: Use your wrists to swing the rope over your head and create a steady rhythm. Avoid using your arms to turn the rope.
   
4. Jumping Technique: Jump slightly off the ground, just enough to let the rope pass under your feet. Keep your knees slightly bent to absorb the impact.
   
5. Maintain Posture: Keep your back straight, head up, and gaze forward. Your jumps should be small, quick, and controlled.
   
6. Breathe Steadily: Maintain a consistent breathing pattern. Inhale and exhale rhythmically to match your jumping pace.
   
7. Duration and Intensity: Start with short intervals of 30 seconds to 1 minute of jumping, with rest periods in between. Gradually increase the duration as your stamina improves.
   
8. Cool Down: After finishing your session, take some time to cool down with gentle stretching, especially for the calves and thighs.
   

What Do I Need to Know About Calisthenics?

I found calisthenics fascinating when I discovered it. 

Experienced calisthenics athletes were showing the famous flags, the very impressive hand-stands, and L-sits.

I said to myself I would never be able to do those and almost lost my interest in Calisthenics.

But in my research, I found that in Calisthenics, we don’t jump straight ahead and do the Flag or the Hand-stands.

We start easy.

This caught my interest.

I found that calisthenics for beginners can be as easy as I wanted but also as challenging as I wanted. Determination would be your biggest asset. 

So, I decided to research everything about it and put everything I wish somebody told me about calisthenics for beginners on this blog post. 

What is Calisthenics?

Let’s start at the beginning. Calisthenics is a form of exercise that relies primarily on your body weight for resistance.

Unlike traditional gym workouts that involve weights and machines, calisthenics focuses on mastering a variety of bodyweight movements and exercises. 

Calisthenics enthusiasts perform exercises like push-ups, pull-ups, dips, squats, and planks to build strength, endurance, and flexibility as part of their bodyweight workout.

These exercises are often combined to create challenging routines that work for various muscle groups.

What is the Most Common Calisthenics Equipment Used?

One of the beauties of calisthenics is its simplicity – you don’t need fancy equipment or an expensive gym membership to get started.

In fact, many calisthenics workouts can be done with little to no equipment.

Some common pieces of equipment that can enhance your calisthenics journey include pull-up bars, dip bars, and resistance bands.

We’ll delve deeper into these later in the article.

What is the Difference Between Calisthenics vs. Weight Training?

Understanding the distinction between calisthenics and weight training is essential, especially for beginners.

While both can lead to impressive physical transformations, they differ in their approach and benefits.

Weight training involves lifting external weights, such as dumbbells and barbells, to create resistance.

In contrast, calisthenics relies solely on body weight as resistance.

Just like normal weight lifting training, in calisthenics, you’ll also need a workout program. A complete beginner workout plan will develop core strength, lower and upper body strength, and build full-body strength in general.

What Are The Benefits of Calisthenics?

Harvard Health Publishing released a great article detailing the “advantages of body-weight exercise”, stating: 1) It’s effective, 2) It’s good for your health, 3) It can be adjusted to your fitness level, among other benefits. 

It’s not just about getting fit; it’s about transforming your body, mind, and lifestyle.

Some of the key advantages include:

– It is a full body workout: Calisthenics targets various muscle groups, ensuring a comprehensive and balanced workout.

– Improved Functional Strength: It will help build your strength and endurance, which translates to everyday activities.

– Enhanced Flexibility: Calisthenics exercises improve your range of motion and flexibility.

– Convenience: No need for a gym or fancy equipment; calisthenics may be done virtually anywhere.

– Fun and Challenging: The variety of exercises and progressions (more difficult exercises) make calisthenics an enjoyable fitness journey.

You can engage in calisthenics workouts virtually anywhere at home, in a park, or traveling.

All you need is your body and a little bit of space.

This flexibility means you’re not tied to a gym or specific equipment, making it perfect for beginners and those with busy lifestyles.

Is Calisthenics Great for Beginners?

Absolutely!

Calisthenics is an excellent choice for beginners, and here’s why:

– Low Entry Barrier: Unlike some fitness programs that require complex equipment or advanced techniques, a calisthenics program for beginners starts with basic movements that anyone can learn.

– Gradual Progression: Calisthenics allows you to start at your own level and progressively challenge yourself as you improve. It’s the perfect way to ease into a fitness routine.

– Comprehensive Training: Calisthenics works your entire body, helping beginners develop a strong foundation of strength and flexibility.

Does Calisthenics Work My Whole Body?

Yes, indeed!

Calisthenics is a full-body workout.

It engages various muscle groups simultaneously, helping you develop balanced strength and coordination.

Calisthenics covers everything from your upper body with push-ups and pull-ups to your lower body with squats and lunges.

This holistic approach to fitness ensures you won’t neglect any muscle group.

Does Calisthenics Help Me Move Better in Everyday Life?

Absolutely.

One of the primary goals of calisthenics is to enhance functional strength.

Functional strength refers to the ability to perform everyday tasks with ease and efficiency.

Whether lifting groceries, playing with your kids, or tackling household chores, calisthenics can significantly improve your physical capabilities for daily life.

Will Calisthenics Make Me Stronger?

Without a doubt!

Calisthenics is a proven method for building strength and muscle. 

As you progress in your calisthenics journey, you’ll notice significant gains in your muscular strength.

Exercises like push-ups, pull-ups, and bodyweight squats challenge your muscles, promoting growth and development.

Whether you aim to tone up or build substantial muscle, calisthenics exercises can help you achieve your goals.

How Long Should A Beginner Do Calisthenics?

When it comes to starting a calisthenics routine as a beginner, it’s important to keep in mind that progress takes time.

There’s no set duration for how long a beginner should do calisthenics, as it depends on various factors such as fitness level, goals, and dedication.

Start by incorporating calisthenics into your workout schedule a few times a week and gradually increase the frequency as your body becomes more accustomed to the movements.

Be patient with yourself and listen to your body.

Celebrate every improvement along the way and embrace the journey towards a stronger and healthier version of yourself.

You got this! 

Is Calisthenics Fun?

Absolutely!

Unlike monotonous gym workouts, a good calisthenics workout plan can offer a wide variety of exercises and progressions to keep things exciting. 

It’s like a playground where you can constantly challenge yourself with new movements and routines.

Plus, the sense of achievement as you master a new skill is incredibly rewarding and motivating.

As per this article, “This statistic shows the number of participants in calisthenics in the United States from 2006 to 2017. In 2017, the number of participants (aged six years and above) in calisthenics amounted to approximately 24.45 million.” This increase in popularity gives us an indication that calisthenics is fun and effective.

Will Calisthenics Help Me Improve My Body Composition?

Calisthenics is a form of fitness that can help you achieve remarkable changes in your strength and body composition when paired with a proper nutrition plan. 

As you progress, you’ll notice increased muscle definition, reduced body fat, and improved overall fitness.

It’s a holistic approach to achieving a lean, toned physique.

What is the best way to start calisthenics?

Before you start, it’s essential to know where you stand. Understand your current strength, flexibility, and mobility. This assessment will help you set realistic goals.

2. Educate Yourself

Learn about the basic principles and calisthenics fundamentals. Understand the different exercises, techniques, and progressions involved. 

There are plenty of online resources, tutorials, and books available.

3. Proper Technique

This follows the previous item, focus on perfecting your technique before increasing intensity or moving into more advanced calisthenics exercises.

Correct form is crucial for preventing injuries and maximizing results.

Start with basic movements and gradually add difficulty.

4. Set Clear Goals

 Determine what you want to achieve with calisthenics. Having clear goals will motivate you to build strength, gain muscle, improve flexibility, or achieve specific skills like pull-ups or handstands.

5. Create a Workout Plan

Design a structured workout plan with an exercise routine that aligns with your goals. A balanced calisthenics routine typically includes exercises for the upper body, lower body, core, and flexibility. Start with simple exercises and gradually progress to more challenging ones.

6. Warm-Up and Cool Down

Always begin your workout with a proper warm-up to prepare your muscles and joints for exercise. After your workout, perform a cool-down to reduce muscle soreness and enhance flexibility.

7. Consistency

Consistency is key to success in calisthenics. Stick to your workout routine and try to exercise regularly. It’s better to have a consistent routine rather than sporadic intense workouts.

8. Progressive Overload

As you become comfortable with specific exercises, increase the difficulty gradually into more advanced exercises. This could mean increasing the number of repetitions, changing the exercise variation, or adding additional sets.

9. Rest and Recovery

Give your muscles time to recover. Rest days are essential to prevent overtraining and allow your body to heal and grow stronger. Listen to your body, and don’t push too hard too quickly.

10. Nutrition and Hydration

A balanced diet and proper hydration are vital for overall health and fitness. Ensure you’re getting enough nutrients to support your workouts and recovery.

11. Track Your Progress

Keep a workout journal to track your exercises, repetitions, and progress. This will help you stay motivated and see how far you’ve come.

12. Stay Patient and Persistent

Progress in calisthenics takes time. Don’t get discouraged if you don’t see immediate results. Stay patient, stay persistent, and enjoy the journey.

13. Seek Guidance

If you’re new to calisthenics, consider seeking guidance from a certified personal trainer or coach. They can help you create a personalized plan and ensure you’re using proper form.

Remember that calisthenics is a versatile and enjoyable way to improve your fitness. Be open to learning, stay consistent, and have fun with your workouts. Over time, you’ll build strength, flexibility, and confidence in your abilities.

14. Join the Calisthenics Community

Fitness is more enjoyable when you’re not doing it alone.

Consider joining a calisthenics community. There are tons on Facebook.

Sharing experiences, tips, and challenges with like-minded individuals can be incredibly inspiring and supportive.

Calisthenics Equipment: What You Need to Know

While calisthenics primarily relies on bodyweight exercises, there is equipment that can be incorporated into your regular workouts, and these include:

1. Pull-up bar
   
2. Gymnastic rings
   
3. Resistance bands
   
4. Parallettes
   
5. Suspension trainer
   
6. Weight vest – I found this is the best way to add some form of resistance to your workout!
   
7. Dip bars
   
8. Sliders
   
9. Yoga blocks
   

Common Misconceptions About Calisthenics For Beginners

Before we continue our journey into the world of calisthenics, let’s address some common misconceptions:

Myth 1: You Can’t Build Muscle

Contrary to this myth, calisthenics is a highly effective way to build muscle.

You can achieve significant muscle growth by progressively increasing the intensity of your exercises and incorporating advanced movements.

Myth 2: It’s Not for Women

Calisthenics is for everyone, regardless of gender.

Women can benefit just as much as men from calisthenics training.

It promotes strength, flexibility, and overall fitness, making it an excellent choice for women looking to achieve their fitness goals.

Myth 3: You Can’t Increase Resistance

To increase resistance in calisthenics, you can:

1. Increase the number of repetitions, sets, and reduce the rest time between sets
   
2. Add weighted vest
   
3. Use elastic bands
   

Conclusion

Calisthenics practice is an excellent choice for beginners and for those looking to embark on a fitness journey, regardless of your age or previous exercise experience.

By incorporating these exercises and workout programs into your routine, you’ll be well on your way to a healthier, fitter you.

Stay motivated, stay consistent, and enjoy the incredible benefits of calisthenics on your path to fitness success!