{"id":59439,"date":"2024-03-08T07:52:12","date_gmt":"2024-03-08T07:52:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59439"},"modified":"2025-02-13T20:06:21","modified_gmt":"2025-02-13T20:06:21","slug":"calisthenics-basics","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/","title":{"rendered":"Calisthenics Basics: How Can You Make The Most Of It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#What_Are_The_Basic_Principles_of_Calisthenics\" >What Are The Basic Principles of Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Strict_Form_and_Technique\" >Strict Form and Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Range_of_Motion\" >Range of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Time_Under_Tension\" >Time Under Tension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Compound_Exercises\" >Compound Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Consistency\" >Consistency<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#What_Are_The_Basic_Exercises_for_Calisthenics\" >What Are The Basic Exercises for Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Pull-Ups\" >Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Dips\" >Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Chin-Ups\" >Chin-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Wide-Grip_Pull-Ups\" >Wide-Grip Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Tuck_Planche\" >Tuck Planche<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Assisted_Handstands\" >Assisted Handstands<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Low_Rep_Muscle-Ups\" >Low Rep Muscle-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Is_Calisthenics_Only_Bodyweight\" >Is Calisthenics Only Bodyweight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#How_Do_Beginners_Start_Calisthenics\" >How Do Beginners Start Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#Is_Calisthenics_Hard_for_Beginners\" >Is Calisthenics Hard for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#How_Do_I_Teach_Myself_Calisthenics\" >How Do I Teach Myself Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#How_Do_I_Start_Calisthenics_from_Zero\" >How Do I Start Calisthenics from Zero?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#What_Calisthenics_Skill_Should_I_Learn_First\" >What Calisthenics Skill Should I Learn First?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Looking at Greek statues gives one a hint at the kind of physique the ancients valued: strong, functional, and aesthetically pleasing. The name Calisthenics is made up of two Greek words. The first word, &#8216;kalos,&#8217; means &#8216;beautiful,&#8217; and the second, &#8216;sthenos,&#8217; means &#8216;strength.&#8217;<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drawing from this etymology, we gather that Calisthenics is fundamentally about achieving physical grace and power through movement. The goal should be to build a body that&#8217;s not only capable and resilient but also beautifully proportioned.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s worth noting that in ancient Greek society, men, women, and children were encouraged to practice these exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter your current fitness level or what level of strength you aspire to, you&#8217;ll want to use this guide to navigate the basics of Calisthenics and learn how to incorporate this time-honored practice into your routine for comprehensive physical development.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Basic_Principles_of_Calisthenics\"><\/span><b>What Are The Basic Principles of Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Six widely accepted principles form the foundation of Calisthenics; strict form and technique, range of motion, time under tension, progressive overload, compound exercises, isometrics, and consistency.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strict_Form_and_Technique\"><\/span><b>Strict Form and Technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Maintaining strict form and technique is pivotal in Calisthenics for a couple of reasons. It ensures that the correct muscle groups are activated, which can prevent injuries and enables more efficient movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, proper form ensures that each exercise is as effective as possible, leading to better strength gains and muscle development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that when we talk about form, we&#8217;re referring to the alignment of different body parts during an exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, when performing a push-up, your body should form a straight line from your shoulders to your ankles, engaging your core and glutes to prevent your hips from sagging or forming a pike position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, your elbows should form a 45-degree angle to your body, rather than flaring outwards, to protect your shoulders from strain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Technique goes hand-in-hand with form and includes the specific details of executing a movement. Taking the push-up example further, an effective technique involves lowering your whole body as a single unit to just above the floor before pushing back up, ensuring that the chest, rather than the stomach, comes closest to the floor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In Calisthenics, it&#8217;s not just about the number of repetitions you can do, but how well you can perform them. Sacrificing form and technique for the sake of performing more reps can lead to muscle compensation, imbalances and injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learning and adhering to the proper form and technique from the beginning builds a foundation that allows for more advanced movements in the future.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more detailed information, take a look at our previous post &#8211; <a href=\"https:\/\/betterme.world\/articles\/does-calisthenics-build-muscle\/\">Does Calisthenics Build Muscle? A Dive Into Scientific Evidence<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/5.png\" alt=\"calisthenics basics\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Range_of_Motion\"><\/span><b>Range of Motion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The range of motion (ROM) refers to the distance a joint can move from full extension to full flexion (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Range_of_Motion\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In Calisthenics, achieving a full ROM is essential for maximizing strength and muscle gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only does a full ROM activate more muscle fibers, but it also ensures that all muscles involved in an exercise reach their full movement capability.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, in a pull-up, a full ROM involves starting from a fully extended arm position and pulling up until your chin is above the bar. This engages not only the biceps but also the back muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, working on increasing your range of motion can improve flexibility and mobility, making it easier to perform complex movements and prevent injuries (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Range_of_Motion\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time_Under_Tension\"><\/span><b>Time Under Tension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Time under tension (TUT) is the amount of time a muscle is placed under stress during an exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3861774\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In Calisthenics this can be achieved by increasing reps, incorporating pauses or slowing down the tempo of an exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increasing TUT challenges the muscles and forces them to adapt, leading to strength gains and muscular endurance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3861774\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, it allows for a deeper mind-muscle connection, where you can focus on engaging and activating specific muscles throughout an exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isometric exercises, where there is no movement but a constant tension on the muscle, are also a crucial aspect of Calisthenics and contribute to TUT.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><b>Progressive Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive overload is an essential principle in any strength training program. It involves gradually increasing the difficulty of an exercise as your body adapts and becomes stronger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In Calisthenics, this can be achieved by adding reps or trying more challenging variations of an exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, once you can comfortably perform 10 push-ups with proper form and a full ROM, you can progress to incline push-ups or diamond push-ups to continue challenging your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistently increasing progressive overload is what leads to significant strength gains and muscle development over time.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Compound_Exercises\"><\/span><b>Compound Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics is primarily made up of compound exercises, where multiple muscle groups are activated simultaneously. This not only makes for more efficient workouts but also leads to functional strength and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises mimic everyday movements, making them practical for real-life activities (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Compound_Exercises\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, they involve the core muscles for stability and support, leading to a strong and stable core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of compound exercises in Calisthenics include pull-ups, push-ups, and squats.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consistency\"><\/span><b>Consistency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lastly, consistency is a must when it comes to seeing progress in Calisthenics. As with any physical endeavor, regular practice leads to improvement over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency also helps build discipline and a routine, making it easier to stick with your Calisthenics journey and achieve your goals. It\u2019s really important to stay dedicated and motivated, even on days when you may not feel like working out.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Basic_Exercises_for_Calisthenics\"><\/span><b>What Are The Basic Exercises for Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The basic <a href=\"https:\/\/betterme.world\/articles\/foundational-exercises\/\">calisthenics exercises<\/a> list is quite brief; push-ups, pull-ups, squats, lunges, dips, and planks. However, there are countless variations of each exercise that can be incorporated to target different muscle groups or increase difficulty.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a breakdown of the basic exercises and their primary muscle groups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-Ups: chest (pectorals), shoulders (deltoids), triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-Ups: back (latissimus dorsi, rhomboids), biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats: quadriceps, hamstrings, glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges: quadriceps, hamstrings, glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips: chest (pectorals), shoulders (deltoids), triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks: core muscles (rectus abdominis, obliques, transverse abdominis)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although the exercises listed above are called &#8220;basic&#8221; many beginners may find them challenging at first. Here&#8217;s how to perform the basic exercises, with a few notes about regressions for beginners and progressions for advanced levels:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are a quintessential exercise in calisthenics for building upper body strength, targeting the chest, shoulders, and triceps. The core and lower back are also engaged when performed correctly, promoting functional fitness that translates into everyday activities.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a high plank position with your hands planted firmly on the ground, slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from your head to your heels, engaging your core and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body down until your chest nearly touches the floor, keeping your elbows at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your hands, extending your elbows to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> Incline Push-Ups can be done by placing your hands on an elevated surface, such as a bench or step, which reduces the amount of body weight you have to lift against gravity.<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> Weighted Push-Ups involve adding extra weight via a weighted vest or placing a plate on your back to increase the resistance, thereby challenging your muscles further.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-to-build-muscle.png\" alt=\"calisthenics basics\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-Ups\"><\/span><b>Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pull-ups are effective for developing back and biceps strength, enhancing one&#8217;s ability to lift their own body weight, which is vital for functional fitness. They also engage the core and improve grip strength and shoulder stability.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the pull-up bar with your palms facing away from you, hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms fully extended and your legs straight or slightly bent to avoid touching the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up by drawing your elbows down to the floor until your chin passes the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down with controlled movement to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> Straight Arm Plank Hold can be used to cultivate strength and stability in the shoulders and core before attempting pull-ups.<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> Muscle-Ups combine a pull-up with a dip to transition from hanging below the bar to supporting yourself above it, requiring significant strength and coordination.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats develop lower body strength, particularly in the quadriceps, hamstrings, and glutes. They are also beneficial for core stability and encourage mobility and balance, which are key components of functional fitness.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, toes slightly pointed outwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms straight out in front of you for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and core braced, bend at your knees and hips to lower your body down as if you were sitting back into a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go down until your thighs are at least parallel to the ground, making sure that your knees do not cave inwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to return to the starting position, fully extending your hips and knees.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\"> Bodyweight Squats<\/a> or Chair Squats can be performed where the range of motion is limited, and support is provided by sitting down on a chair or bench and standing back up.<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> Pistol Squats are a one-legged squat variation that greatly challenges balance, coordination, and unilateral (single-leg) strength.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dips\"><\/span><b>Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dips are an effective calisthenics exercise that targets the upper body, specifically the triceps, chest, and the front of the shoulders, known as the anterior deltoids. They are crucial for developing pushing strength and enhancing the stability of the shoulder girdle for functional movements like lifting objects overhead or pushing on doors.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself between dip bars or parallel surfaces you can grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bars and hoist yourself up to an initial position with your arms fully extended and shoulders directly above your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows, keeping them pointed backward and close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descend until your elbows are bent at a 90-degree angle and your shoulders are slightly below your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your palms to extend your arms and lift your body back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> As a beginner-friendly alternative, Modified Tricep Dips can be performed. These utilize a bench or chair, where one places hands on the edge of the bench with feet extended out in front of them touching the floor. Dip down until your buttocks come close to the floor and then press back up. Adjust feet position to increase or decrease intensity. <\/span><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> For advanced practitioners, developing the strength and balance to perform handstands provides a significant challenge, transitioning the focus to the shoulders and core and preparing for the rigors of Handstand Push-Ups.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Plank exercise is a core-stabilization movement that targets the entire abdominal region, including the rectus abdominis, obliques, and transverse abdominis. It is essential for building endurance in the core muscles, which are pivotal for maintaining proper posture and reducing lower back pain in daily life.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a prone position on the floor with your forearms flat and elbows aligned below the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up off the floor, raising your body to form a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tightly engaged, and make sure your body remains flat, like a plank. Avoid lifting your hips too high or letting them sag.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the desired amount of time, maintaining steady breathing.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> To build up to a full plank, you can focus on an Elevated Plank with hands or forearms on an elevated surface such as a bench or step.<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> Progressing to Plank Hip Dips will increase the demand on the core while also adding rotation.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chin-Ups\"><\/span><b>Chin-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chin-Ups focus on strengthening the upper body, particularly the biceps, forearms, and back muscles. They enhance grip strength and are essential for any movement that involves pulling something towards the body or pulling the body up, like climbing.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the chin-up bar with palms facing you at about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by hanging with your arms extended, shoulders down and back, and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body up towards the bar by engaging your lats and bending at the elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to lift yourself until your chin is over the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down with control to the full hang position.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> Beginners can start with Inverted Rows with an underhand grip, which helps build strength in a bodyweight pulling motion, without having to lift one\u2019s entire bodyweight.<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> Graduating to performing Back Levers can dramatically increase the complexity, introducing a horizontal pull that engages the back differently and incorporates core stability. This advanced gymnastic movement involves hanging from a bar and rotating the body into a fully extended, face-down position and then back again.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-bicep-workout.png\" alt=\"calisthenics basics\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wide-Grip_Pull-Ups\"><\/span><b>Wide-Grip Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wide-Grip Pull-Ups are a fundamental calisthenics exercise that magnifies the emphasis on the lats, broadening the upper back and boosting functional pull strength. The position of the arms also encourages a greater activation of the shoulder muscles, contributing to a well-rounded upper body physique.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands wider than shoulder-width on the pull-up bar, palms facing away from you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and pull your body up by driving your elbows towards the ground, keeping your body straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to raise your body until your chest reaches the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back to the initial position in a controlled manner.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> For beginners, similar to Chin-ups regression, you will focus on Inverted Rows with a wide overhand grip.\u00a0<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> For those seeking a greater challenge, Front Levers will not only test your back&#8217;s pulling strength but also demand rigorous core engagement and exceptional body control.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tuck_Planche\"><\/span><b>Tuck Planche<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Tuck Planche builds remarkable core strength and shoulder stability by holding the body in a suspended and tucked position above the ground. It is beneficial for enhancing balance and coordination, vital aspects of functional fitness in calisthenics.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a deep squat position with your hands placed on the floor in front of you, shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward, transferring your weight onto your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight, engage your core, and lift your legs off the ground, tucking your knees into your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your body parallel to the ground in this tucked position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain the position for as long as possible with proper form.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> For newcomers, mastering the push-up and plank will be vital in building the shoulder and core strength before attempting a Tuck Planche..<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> The advanced Hefesto exercise requires not just considerable upper body strength but also an advanced degree of bicep and back engagement, representing a significant leap in calisthenics prowess.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Assisted_Handstands\"><\/span><b>Assisted Handstands<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Handstands are a dynamic calisthenics maneuver that improves upper body strength, particularly in the shoulders and arms, while also challenging balance and proprioceptive skills.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face a wall and place your hands a few inches away from it, about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick up one leg at a time to bring your feet onto the wall for balance, entering an inverted position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight, core tight and look at a spot on the ground to maintain balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the handstand with the assistance of the wall, keeping your body straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, gently lower one leg at a time back to the ground.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> Push-ups and Tricep Dips are <a href=\"https:\/\/betterme.world\/articles\/foundational-exercises\/\">foundational exercises<\/a> that build upper body strength and stability, essential for the successful execution and control of a handstand.<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> Once proficient in handstands, transitioning to One Arm Push-Ups provides a formidable challenge, involving extraordinary balance and unilateral arm strength.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><i>Calisthenics Shoulder Exercises: Techniques and Workouts<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low_Rep_Muscle-Ups\"><\/span><b>Low Rep Muscle-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low Rep Muscle-Ups are a compound exercise that combines a high pull-up transition into a dip, targeting the entire upper body and requiring significant strength and coordination.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by hanging from a pull-up bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Execute a pull-up with enough power to transition your torso above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the peak of the pull-up, quickly rotate your wrists over the bar and straighten your arms to enter the dip phase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push down on the bar to extend your arms fully, lifting your body above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down in a controlled manner and repeat for a low number of reps focusing on form.<\/span><\/li>\n<\/ol>\n<p><b>Beginner Regression:<\/b><span style=\"font-weight: 400;\"> Kipping Pull-ups can assist beginners in building the form and upper body strength required for the explosive power of low rep Muscle-Ups.<\/span><\/p>\n<p><b>Advanced Progression:<\/b><span style=\"font-weight: 400;\"> The Planche is an advanced gymnastics skill that calls for incredible core strength and total body control, making it an elite progression from Muscle-Ups.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Only_Bodyweight\"><\/span><b>Is Calisthenics Only Bodyweight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics exercises primarily use bodyweight for resistance, however, weights can be incorporated to add difficulty and increase muscle development. This is particularly common in an advanced calisthenics workout plan, where individuals use weighted vests or belts to perform exercises such as pull-ups and dips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The principle of progressive overload can be applied by incorporating additional weights over time to continue challenging the body and promoting muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nevertheless, calisthenics remains a predominantly bodyweight-based form of exercise, rooted in functional strength and controlling one&#8217;s own body through various movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Curious about Calisthenics for fat loss, take a look at our blog &#8211; <a href=\"https:\/\/betterme.world\/articles\/does-calisthenics-burn-fat\/\">Does Calisthenics Burn Fat?<\/a><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/calisthenics-beginner-workout-plan.png\" alt=\"calisthenics basics\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_Beginners_Start_Calisthenics\"><\/span><b>How Do Beginners Start Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics can be intimidating for beginners, but it&#8217;s essential to start with the basics and progress gradually. Here are some steps that newcomers should follow:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Build a foundation of strength:<\/b><span style=\"font-weight: 400;\"> Begin by performing simple bodyweight exercises such as squats, push-ups, and lunges to build a base level of strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on form over quantity<\/b><span style=\"font-weight: 400;\">: Quality is more important than quantity in calisthenics. Make sure proper form is maintained throughout each exercise to prevent injury and maximize muscle recruitment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with regressions:<\/b><span style=\"font-weight: 400;\"> If a specific exercise is too challenging, start with a regression that builds the necessary strength and technique before progressing to the full movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate rest days:<\/b><span style=\"font-weight: 400;\"> Rest and recovery are crucial for progress in any form of fitness, including calisthenics. Allow for adequate rest between workouts to prevent burnout and injury (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/april-2021\/7826\/recovery-strategies-the-secret-to-maximizing-workouts\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seek guidance:<\/b><span style=\"font-weight: 400;\"> Consider working with a coach or joining a calisthenics community to receive guidance on proper form, progressions, and programming that aligns with your goals.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may find more information to tailor your routine in our: <a href=\"https:\/\/betterme.world\/articles\/calisthenics-body-type\/\">Calisthenics Body Type guide<\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Hard_for_Beginners\"><\/span><b>Is Calisthenics Hard for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics can be challenging for beginners, especially if they are new to strength training and bodyweight exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many of the foundational movements in calisthenics, such as push-ups and squats, may seem simple but require a significant amount of strength and control to execute correctly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners may struggle with proper form and completing multiple reps, but incorporating regressions can help build strength and technique over time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/4.png\" alt=\"calisthenics basics\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_Do_I_Teach_Myself_Calisthenics\"><\/span><strong>How Do I Teach Myself Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Explore Calisthenics basics for Beginners guide to learn the fundamental movements and progressions. Consider working with a coach or joining a calisthenics community for guidance on proper form and programming.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Calisthenics_from_Zero\"><\/span><strong>How Do I Start Calisthenics from Zero?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Start by building a foundation of strength through basic bodyweight exercises and focusing on proper form. Incorporate regressions for more challenging exercises and seek guidance from a coach or community for tailored programming.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to incorporate rest days and listen to your body to avoid burnout or injury. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Calisthenics_Skill_Should_I_Learn_First\"><\/span><strong>What Calisthenics Skill Should I Learn First?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Start with the foundational movements, such as push-ups, squats, and lunges, before progressing to more advanced skills like handstands or muscle-ups. It is important to build a strong foundation of strength and technique before attempting more challenging movements.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics is a versatile and effective form of exercise that can be tailored to all fitness levels. Beginners should start with the basics and focus on proper form before progressing to more advanced skills. Incorporating weights helps increase difficulty and promote muscle growth, but bodyweight exercises remain at the core of calisthenics training.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking at Greek statues gives one a hint at the kind of physique the ancients valued: strong, functional, and aesthetically pleasing. The name Calisthenics is made up of two Greek words. The first word, &#8216;kalos,&#8217; means &#8216;beautiful,&#8217; and the second, &#8216;sthenos,&#8217; means &#8216;strength.&#8217; Drawing from this etymology, we gather that Calisthenics is fundamentally about achieving [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":59839,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267],"tags":[],"coauthors":[45],"class_list":["post-59439","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Basics: How Can You Make The Most Of It? - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn \u2605 CALISTHENICS BASICS \u27a4 for beginners and advanced progression techniques, such as low rep muscle-ups. Discover the answers to frequently asked questions about starting calisthenics in this guide.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Basics: How Can You Make The Most Of It?\" \/>\n<meta property=\"og:description\" content=\"Learn \u2605 CALISTHENICS BASICS \u27a4 for beginners and advanced progression techniques, such as low rep muscle-ups. Discover the answers to frequently asked questions about starting calisthenics in this guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T20:06:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Calisthenics Basics: How Can You Make The Most Of It?\",\"dateModified\":\"2025-02-13T20:06:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/\"},\"wordCount\":3311,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Looking at Greek statues gives one a hint at the kind of physique the ancients valued: strong, functional, and aesthetically pleasing. The name Calisthenics is made up of two Greek words. The first word, 'kalos,' means 'beautiful,' and the second, 'sthenos,' means 'strength.'<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Drawing from this etymology, we gather that Calisthenics is fundamentally about achieving physical grace and power through movement. The goal should be to build a body that's not only capable and resilient but also beautifully proportioned.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s worth noting that in ancient Greek society, men, women, and children were encouraged to practice these exercises.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">No matter your current fitness level or what level of strength you aspire to, you'll want to use this guide to navigate the basics of Calisthenics and learn how to incorporate this time-honored practice into your routine for comprehensive physical development.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Basic Principles of Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Six widely accepted principles form the foundation of Calisthenics; strict form and technique, range of motion, time under tension, progressive overload, compound exercises, isometrics, and consistency.<\/span>\\r\\n<h3 style=\\\"text-align: ce ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/\",\"name\":\"Calisthenics Basics: How Can You Make The Most Of It? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4.png\",\"dateModified\":\"2025-02-13T20:06:21+00:00\",\"description\":\"Learn \u2605 CALISTHENICS BASICS \u27a4 for beginners and advanced progression techniques, such as low rep muscle-ups. 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Discover the answers to frequently asked questions about starting calisthenics in this guide.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Calisthenics Basics: How Can You Make The Most Of It?","og_description":"Learn \u2605 CALISTHENICS BASICS \u27a4 for beginners and advanced progression techniques, such as low rep muscle-ups. Discover the answers to frequently asked questions about starting calisthenics in this guide.","og_url":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-13T20:06:21+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"Calisthenics Basics: How Can You Make The Most Of It?","dateModified":"2025-02-13T20:06:21+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/"},"wordCount":3311,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4.png","articleSection":["Calisthenics","Calisthenics for men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Looking at Greek statues gives one a hint at the kind of physique the ancients valued: strong, functional, and aesthetically pleasing. The name Calisthenics is made up of two Greek words. The first word, 'kalos,' means 'beautiful,' and the second, 'sthenos,' means 'strength.'<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_basics\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Drawing from this etymology, we gather that Calisthenics is fundamentally about achieving physical grace and power through movement. The goal should be to build a body that's not only capable and resilient but also beautifully proportioned.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It\u2019s worth noting that in ancient Greek society, men, women, and children were encouraged to practice these exercises.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">No matter your current fitness level or what level of strength you aspire to, you'll want to use this guide to navigate the basics of Calisthenics and learn how to incorporate this time-honored practice into your routine for comprehensive physical development.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are The Basic Principles of Calisthenics?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Six widely accepted principles form the foundation of Calisthenics; strict form and technique, range of motion, time under tension, progressive overload, compound exercises, isometrics, and consistency.<\/span>\r\n<h3 style=\"text-align: ce ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/","url":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/","name":"Calisthenics Basics: How Can You Make The Most Of It? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-basics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4.png","dateModified":"2025-02-13T20:06:21+00:00","description":"Learn \u2605 CALISTHENICS BASICS \u27a4 for beginners and advanced progression techniques, such as low rep muscle-ups. 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