CALISTHENICS

Calisthenics, also known as bodyweight training, is a form of exercise that uses the body's own weight for resistance, without the need for additional equipment or weights.

Calisthenics exercises typically involve using multiple muscle groups and can be performed virtually anywhere, making it a convenient and accessible form of fitness.

Calisthenics exercises can include a wide variety of movements such as push-ups, pull-ups, dips, squats, lunges, planks, and other bodyweight exercises that challenge strength, flexibility, balance, and coordination.

These exercises can be modified to suit different fitness levels, from beginners to advanced practitioners. Calisthenics workouts can be tailored to target specific muscle groups or to provide a full-body workout.

The benefits of calisthenics depend on your fitness level. For beginners who are only able to do 10-12 repetitions at a time, the workout helps build muscle strength. Once we're able to do more reps, calisthenics helps to increase muscle endurance.

The main benefits of calisthenics are:

Improved Strength: Calisthenics exercises, such as push-ups, pull-ups, dips, and squats, help develop strength in multiple muscle groups simultaneously. By using your own bodyweight as resistance, you can build functional strength that translates to real-life activities.

Increased Flexibility: Many calisthenics exercises require a good range of motion, which can help improve flexibility over time. Movements like lunges, leg swings, and handstands can help enhance flexibility in different muscle groups, leading to improved mobility and reduced risk of injuries.

Better Body Composition: Calisthenics can help you build lean muscle mass and burn fat, leading to improved body composition. Regular calisthenics workouts can increase muscle tone, boost metabolism, and promote fat loss, resulting in a more toned and defined physique.

Convenience and Accessibility: Calisthenics can be done virtually anywhere, without the need for expensive equipment or gym memberships. You can perform calisthenics exercises in your own home, at a park, or even while traveling, making it a highly convenient and accessible form of exercise.

Core Strength and Stability: Many calisthenics exercises engage the core muscles, including the abs, obliques, and lower back, which helps improve core strength and stability. A strong core is essential for maintaining proper posture, balance, and stability in various activities.

Mental Benefits: Like any form of exercise, calisthenics can have positive effects on mental well-being. Regular physical activity has been shown to reduce stress, improve mood, increase self-esteem, and boost cognitive function, leading to improved overall mental health.

It is hard to isolate some muscles: When we train normally for strength or endurance, isolating muscle groups might not be an interest of us. However, if we want to target only a specific weak muscle or to rehab from an injury, one of the best options is to practice with isolation exercises. Isolating muscle groups or weak spots is very hard to do with bodyweight exercises. In this respect, weight lifting is superior to calisthenics as it allows you to isolate areas that require your attention quite easily.

It has limitations to train legs:- As we progress with more advanced movements we are going to target mostly qualities like flexibility, mobility, strength in extreme ranges of motion, balance, etc. However, you can’t provide the glutes and quads with the same resistance you can do with weight lifting (e.g. with heavy squats). I can’t tell you that weight lifting is superior to calisthenics in regards to leg training, since calisthenics has clearly many advantages in the area that weight lifting doesn’t. But, if your goal is to develop hugely muscular and strong legs (like a football player) weight lifting is a better option for you.

It can difficult to measure:- Most of the people who give up on calisthenics training is because they can’t figure out how to progress towards harder moves. Unlike weight lifting in which you just put more weight on the bar, in bodyweight training you will have to move gradually towards more advanced progressions. Sometimes, figuring out these progressions by yourself can be very hard in addition, these progressions can be measured only in terms of difficulty and not in terms of actual strength gained

A lot difficult to put a lot of muscle mass:- While bodyweight exercises are super effective for building a very muscular body, it’s very difficult, or impossible to get the body of a competitive body builder (think Arnold, Ronnie Coleman, etc.). With weight lifting you can keep packing on more and more weight and force your body to get bigger and bigger. Really, there is no limit to the amount of weight you can put on the bar (except for what the human body can structurally take).

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