{"id":60738,"date":"2024-05-27T17:47:16","date_gmt":"2024-05-27T17:47:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60738"},"modified":"2024-12-27T20:32:47","modified_gmt":"2024-12-27T20:32:47","slug":"how-to-get-into-calisthenics","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/","title":{"rendered":"How To Get Into Calisthenics: The Beginner&#8217;s Guide to Bodyweight Training"},"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\/how-to-get-into-calisthenics\/#Is_Calisthenics_Easy_To_Get_Into\" >Is Calisthenics Easy To Get Into?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Can_You_Self_Learn_Calisthenics\" >Can You Self Learn Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Full_Range_of_Motion\" >Full 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\/how-to-get-into-calisthenics\/#Strict_Form\" >Strict Form<\/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\/how-to-get-into-calisthenics\/#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\/how-to-get-into-calisthenics\/#Listening_to_Your_Body\" >Listening to Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#How_Do_Beginners_Start_Calisthenics\" >How Do Beginners Start Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Basic_Movements_In_Calisthenics\" >Basic Movements In Calisthenics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Training_Frequency\" >Training Frequency<\/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\/how-to-get-into-calisthenics\/#Training_Split\" >Training Split<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Push_Ups_Muscles_chest_shoulders_triceps\" >Push Ups (Muscles: chest, shoulders, triceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Bodyweight_Squats_Muscles_quadriceps_hamstrings_glutes\" >Bodyweight Squats (Muscles: quadriceps, hamstrings, glutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Pull-Ups_Muscles_back_biceps_forearms\" >Pull-Ups (Muscles: back, biceps, forearms)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Planks_Muscles_core\" >Planks (Muscles: core)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#_Dips_Muscles_chest_triceps\" >\u00a0Dips (Muscles: chest, triceps)<\/a><\/li><\/ul><\/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\/how-to-get-into-calisthenics\/#Tracking_Progress\" >Tracking Progress<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#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-18\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Can_a_14_Year_Old_Start_Calisthenics\" >Can a 14 Year Old Start Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Is_It_OK_To_Do_Calisthenics_Everyday\" >Is It OK To Do Calisthenics Everyday?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Is_Calisthenics_Harder_Than_Lifting\" >Is Calisthenics Harder Than Lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#Is_20_Minutes_of_Calisthenics_Enough\" >Is 20 Minutes of Calisthenics Enough?<\/a><\/li><\/ul><\/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\/how-to-get-into-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">One of the main barriers to starting a fitness routine is not having access to a gym or a trainer. Many of us procrastinate on our fitness goals, thinking we need to join a gym or buy elaborate gear to get started. And when we do consider working out at home, we&#8217;re often overwhelmed by the array of exercises and routines available online.<\/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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics&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\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yet, calisthenics, aka bodyweight training, eliminates these barriers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple way to explain calisthenics is the exercise that uses your own body weight to build strength, flexibility, and physical endurance. And no, it&#8217;s not a new-school trend; this form of exercise traces back to ancient Greek times. It involves graceful movement and physical improvement through exercises like push-ups, pull-ups, and squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how can you immerse yourself in this effective and efficient way of exercising?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide is a first step into the world of calisthenics, designed to help beginners understand the foundations and gradually build their strength and confidence.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Easy_To_Get_Into\"><\/span><b>Is Calisthenics Easy To Get Into?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For beginners it&#8217;s often easier to get into calisthenics than other forms of exercise. This is because you don&#8217;t need any fancy equipment or a gym membership. You already have everything you need \u2013 your body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics certainly has obvious advantages, but it&#8217;s not always as easy as it sounds. The movements may require a high level of coordination and body control. Besides, many beginners struggle to find the right progressions for their fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, calisthenics is an inclusive form of exercise. Below are some reasons why it&#8217;s easy to get started with calisthenics:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It&#8217;s inexpensive: <\/b><span style=\"font-weight: 400;\">All you need is some floor space, your body weight, and, optionally, a pull-up bar. No additional investment required.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You can do it anywhere:<\/b><span style=\"font-weight: 400;\"> Since you don&#8217;t need any equipment, you can workout wherever you want \u2013 at home, in the park, or on vacation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression is easy: <\/b><span style=\"font-weight: 400;\">With calisthenics, you can easily modify and progress exercises to your fitness level. You can start with the basic versions of each movement and gradually work your way up to advanced variations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full-body workout:<\/b><span style=\"font-weight: 400;\"> Calisthenics often targets multiple muscle groups in one exercise, making it a highly efficient full-body workout (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise#:~:text=It%27s%20good%20for%20your%20health,level%2C%20and%20improve%20your%20sleep.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Less pressure on joints: <\/b><span style=\"font-weight: 400;\">Calisthenics typically puts less strain on your joints compared to traditional weightlifting, reducing the risk of injury (<\/span><a href=\"https:\/\/www.activesgcircle.gov.sg\/activehealth\/read\/physical\/developing-strength-through-bodyweight-training\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Functional strength: <\/b><span style=\"font-weight: 400;\">Calisthenics movements mimic real-life actions, improving your overall physical performance and making daily tasks easier (<\/span><a href=\"https:\/\/sochi.edu\/top-10-benefits-of-bodyweight-training\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It&#8217;s fun: <\/b><span style=\"font-weight: 400;\">With endless exercise variations and the freedom to workout anywhere, calisthenics can be a challenging yet enjoyable form of exercise.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Self_Learn_Calisthenics\"><\/span><b>Can You Self Learn Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can teach yourself calisthenics. Online tutorials, videos, and communities make it easier than ever to learn this form of exercise on your own. You&#8217;ve probably done a few <a href=\"https:\/\/betterme.world\/articles\/lower-body-calisthenics\/\">calisthenics exercises<\/a> without realizing it, like push-ups,<a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\"> jumping jacks<\/a>, or planks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, there are a few principles and techniques you should be aware of before diving into a calisthenics routine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Range_of_Motion\"><\/span><b>Full Range of Motion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A critical principle in calisthenics, and indeed all forms of physical training, is the concept of utilizing a full range of motion (ROM) in your exercises (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6977096\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This principle involves moving your body or a limb through its entire possible movement span during an exercise. For example, this means going from a fully straightened arm to a deeply bent elbow in a push-up, rather than performing half-reps where the motion is incomplete.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The significance of a full range of motion lies in its comprehensive engagement of muscles, leading to stronger, more evenly developed muscles, improved flexibility, and a reduced risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By working through a full ROM, you&#8217;re also enhancing your joint health and functionality, which can contribute to better overall athletic performance and ease in performing daily activities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6977096\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many beginners might not get it right at first, due to a lack of flexibility, strength, or understanding of the proper form. It&#8217;s common to instinctively shorten the movement to avoid discomfort or because the muscles aren&#8217;t yet strong enough to perform a full range.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This limited movement can become a habit if not corrected early on, leading to less effective workouts and potential plateaus in progress.<\/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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Experienced lifters transitioning from weight training to calisthenics might also struggle with this concept, as bad habits in the gym can transfer to bad habits with calisthenics. For instance, if someone habitually performs a bench press through a limited range of motion because they are more focused on weight than proper form and sequencing, that may translate to compensations during similar bodyweight movements, such as pushup variations. In addition, long-term compensatory movement patterns may lead to neuromuscular maladaptations where a correct movement pattern needs to be relearned, and can also lead to limitations in flexibility due to years of only training a muscle group through a certain fragment of its overall expected range.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, when transitioning to calisthenics movements like dips or push-ups where your bodyweight is the only resistance, it may become more evident if you&#8217;re not moving through a full range.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To practice utilizing a full range of motion:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Familiarize yourself with the proper form of each exercise, possibly with the aid of a knowledgeable trainer or instructional videos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize quality over quantity; it&#8217;s more beneficial to do fewer repetitions correctly than many with poor form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually increase your flexibility and strength in these movements through consistent practice and complementary exercises, such as stretches or mobility drills.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Over time, your ability to execute exercises with a full ROM will improve, making your calisthenics training more effective and rewarding.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-7.png\" alt=\"how to get into calisthenics\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strict_Form\"><\/span><b>Strict Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strict form is the principle of performing each exercise with precise technique and control, making sure that every movement is executed as perfectly as possible. This means maintaining proper body alignment, engaging the correct muscles, and moving through the exercise&#8217;s intended range of motion without using momentum to cheat the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The importance of strict form cannot be overstated. It significantly reduces the risk of injury by ensuring that movements are safe and joints are not placed under undue stress (<\/span><a href=\"https:\/\/www.osrpt.com\/2018\/05\/proper-workout-form-important\/#:~:text=Proper%20form%20when%20doing%20anything,a%20full%20range%20of%20motion.\"><span style=\"font-weight: 400;\">form<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adhering to strict form maximizes the efficiency of each exercise. In this way, the target muscles are effectively engaged and strengthened. This leads to more balanced muscle development and can help overcome plateaus in strength and muscle growth (<\/span><a href=\"https:\/\/www.osrpt.com\/2018\/05\/proper-workout-form-important\/#:~:text=Proper%20form%20when%20doing%20anything,a%20full%20range%20of%20motion.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals self-learning calisthenics might find maintaining strict form challenging due to the lack of feedback from a coach or trainer who can correct mistakes in real time. Without this guidance, it&#8217;s easy to unknowingly adopt poor habits which can hamper progress and increase the risk of injury (<\/span><a href=\"https:\/\/www.osrpt.com\/2018\/05\/proper-workout-form-important\/#:~:text=Proper%20form%20when%20doing%20anything,a%20full%20range%20of%20motion.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/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<p><span style=\"font-weight: 400;\">Novice practitioners might also struggle with the physical demands of maintaining strict form, such as the strength and flexibility required to perform exercises correctly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To achieve strict form in calisthenics:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by educating yourself on the fundamentals of each exercise. Online tutorials, books, and detailed guides can provide valuable insights into the correct techniques.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use video recordings of your workouts to self-assess your form and identify areas for improvement. Comparing your form with instructional videos can be particularly beneficial.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate exercises and drills that build the strength and flexibility necessary to maintain correct form. This might include mobility work, core strengthening exercises, and progression exercises that build up to more complex movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on mastering the basics before attempting more advanced variations. Building a solid foundation with good form is essential for progress and avoiding injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider periodic consultations with a personal trainer or attending workshops. Even if self-learning is your primary approach, professional advice can provide critical corrections and accelerate your learning curve.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By prioritizing strict form, individuals engaged in self-taught calisthenics can ensure their practice is safe, effective, and conducive to long-term progress. However, even those who train under a coach or in a group class can benefit from being mindful of strict form and constantly seeking to improve their technique.<\/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 a foundational concept in strength training and physical conditioning, involving the gradual increase of stress placed on the body during exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This principle is key to continually advancing in calisthenics, as it ensures consistent progress by systematically enhancing the resistance or difficulty of exercises as the body adapts. The intent behind progressive overload is to push the body beyond its current capabilities, thereby stimulating muscle growth, strength gains, and enhanced endurance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This principle matters because, without increasing the challenge to your muscles, the body has no reason to adapt and improve. It&#8217;s how individuals progress from being able to do only a few push-ups to performing advanced calisthenics movements like planches or one-arm pull-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, the struggle with progressive overload often lies in understanding how to safely and effectively increase the difficulty of exercises without access to additional weights or traditional gym equipment used in weightlifting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners may also find it challenging because recognizing when and how to appropriately adjust the intensity of workouts requires a certain level of <a href=\"https:\/\/betterme.world\/articles\/body-awareness\/\">body awareness<\/a> and knowledge about training principles. There&#8217;s also the risk of adding too much stress too quickly, leading to overtraining or injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To implement progressive overload in a calisthenics regimen, one could:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase reps or sets:<\/b><span style=\"font-weight: 400;\"> Gradually adding more repetitions or sets to an exercise routine is a straightforward method to increase workload (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elevate the difficulty:<\/b><span style=\"font-weight: 400;\"> Progressing to more challenging variations of an exercise (e.g., from knee push-ups to standard push-ups, then to decline push-ups) introduces a greater stimulus for muscle growth and strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce rest time:<\/b><span style=\"font-weight: 400;\"> Shortening the rest intervals between sets or exercises can enhance the intensity of the workout, challenging both muscular and cardiovascular systems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate tempo changes:<\/b><span style=\"font-weight: 400;\"> Slowing down the speed at which exercises are performed (especially during the eccentric phase) or adding pauses increases time under tension, a critical factor for muscle hypertrophy.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For beginners, it&#8217;s crucial to focus on incremental changes and listen to their bodies to avoid jumping ahead too quickly, which could hamper progress or lead to injuries. Keeping a workout journal to track progress and adjustments can be highly beneficial in managing the progressive overload principle effectively.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"how to get into calisthenics\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Listening_to_Your_Body\"><\/span><b>Listening to Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics is an intense physical activity, requiring strength, stamina, and mental focus. It&#8217;s essential to listen to your body before, during, and after each workout to be sure you&#8217;re not pushing yourself too hard or risking injury (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000859.htm#:~:text=Listen%20to%20Your%20Body&amp;text=The%20key%20is%20to%20push,feel%20pain%2C%20stop%20right%20away.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some key signs to watch out for include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Persistent pain: <\/b><span style=\"font-weight: 400;\">While some discomfort is expected during intense exercise, persistent pain that does not subside after resting or interferes with daily activities could be a sign of an underlying issue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extreme fatigue: <\/b><span style=\"font-weight: 400;\">Feeling overly tired and drained before, during, or after workouts can indicate that you&#8217;re overworking your body and not allowing enough time for recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of progress: <\/b><span style=\"font-weight: 400;\">If you&#8217;ve been training consistently, but your performance or muscle development has plateaued, it might be a sign that you need to adjust your routine or give yourself more rest time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poor form:<\/b><span style=\"font-weight: 400;\"> If you find yourself constantly struggling with maintaining proper form, it could be a sign of fatigue or exhaustion.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s also essential to listen to your body when it comes to rest and recovery. While consistency is key in calisthenics, overtraining can hinder progress and increase the risk of injury. Rest days are just as important as training days, and taking breaks when needed is crucial for long-term success in this physically demanding sport.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find a detailed and tailored workout for beginners in our <a href=\"https:\/\/betterme.world\/articles\/calisthenics-beginner-workout-plan\/\">calisthenics beginner workout plan<\/a> blog.<\/span><\/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;\">Beginners start calisthenics by mastering the principles, finding their way around the basic movements (e.g., push-ups, pull-ups, <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">bodyweight squats<\/a>), and gradually building a foundation of strength and stability. They should also have a clear understanding of their goals, whether it&#8217;s to improve overall fitness, build muscle mass, or achieve specific calisthenics skills.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our, intro to calisthenics blog has more information on this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The principles we&#8217;ve discussed in this guide &#8211; proper form, progressive overload, and listening to your body &#8211; are the building blocks for beginners starting calisthenics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, on to the practical steps:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Basic_Movements_In_Calisthenics\"><\/span><b>Basic Movements In Calisthenics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The foundation of calisthenics lies in mastering the basic movements, which form the basis for more complex and advanced exercises. Some essential basic movements include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups: A classic exercise that targets the chest, shoulders, triceps, and core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups: A challenging movement that targets the back, biceps, and forearms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats: A compound exercise that works multiple muscles in the lower body, including the quads, hamstrings, and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks: An isometric hold that targets the core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips: A demanding movement that targets the triceps, chest, and shoulders.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These basic movements can be modified to suit different fitness levels and abilities. Before anything else, beginners should focus on mastering proper form and gradually increasing the difficulty as their strength and skills improve.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Training_Frequency\"><\/span><b>Training Frequency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For beginners, it&#8217;s recommended to start with 2-3 training sessions per week, allowing for rest days in between.\u00a0 The idea is to give the body enough time to recover and adapt to the new demands placed on it. As you progress, you can gradually increase training frequency up to 4-5 sessions per week.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\">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=\"Training_Split\"><\/span><b>Training Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A common approach for beginners in calisthenics is a full-body training split, where all muscle groups are trained in each session. This method allows for balanced development and is suitable for those with limited time to train. Alternatively, a push-pull-legs split can also be effective, where different muscle groups are targeted on different days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample full body training split that you can use to get into calisthenics without equipment (exercise steps included):<\/span><\/p>\n<p><b>Note:<\/b><span style=\"font-weight: 400;\"> Perform each exercise for the prescribed number of reps or time, resting 30-60 seconds between sets. Complete all sets for a given exercise before moving on to the next one.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push_Ups_Muscles_chest_shoulders_triceps\"><\/span><b>Push Ups (Muscles: chest, shoulders, triceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands shoulder-width apart and your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body towards the ground by bending at the elbows until they reach a 90-degree angle or your chest lightly touches the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 3 sets of 10 reps (increase reps as you progress).<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Regressions (for beginners):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline push-ups (using a bench, stairs, or chair): <\/b><span style=\"font-weight: 400;\">Follow the same steps as above, but with your hands on a raised surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wall push-ups (using a wall):<\/b><span style=\"font-weight: 400;\"> Stand arm&#8217;s length away from a wall and place your hands shoulder-width apart against it. Lower your body towards the wall by bending at the elbows, then push back up to the starting position.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Progressions (to increase difficulty):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diamond push-ups: <\/b><span style=\"font-weight: 400;\">Bring your hands close together so that your index fingers and thumbs touch, forming a diamond shape. Follow the same steps as a regular push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decline push-ups (using an elevated surface): <\/b><span style=\"font-weight: 400;\">Place your feet on an elevated surface (e.g., bench or chair) and follow the same steps as a regular push-up.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Squats_Muscles_quadriceps_hamstrings_glutes\"><\/span><b>Bodyweight Squats (Muscles: quadriceps, hamstrings, glutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms in front of you for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back and bend at the knees to lower yourself into a squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your weight on your heels and your chest up as you reach a 90-degree angle with your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 3 sets of 10 reps (increase reps as you progress).<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Regressions (for beginners):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chair squats:<\/b><span style=\"font-weight: 400;\"> Sit on a chair and stand back up without using your hands for assistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Box squats:<\/b><span style=\"font-weight: 400;\"> Use a box or bench to lower yourself onto before returning to the starting position.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Progressions (to increase difficulty):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump squats:<\/b><span style=\"font-weight: 400;\"> Perform a regular squat, but instead of coming back up, jump explosively off the ground and land softly on your feet in a squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pistol squats:<\/b><span style=\"font-weight: 400;\"> Stand on one leg and perform a single-leg squat, keeping the non-working leg straight and extended in front of you.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-2.png\" alt=\"how to get into calisthenics\" \/>\u00a0<\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-Ups_Muscles_back_biceps_forearms\"><\/span><b>Pull-Ups (Muscles: back, biceps, forearms)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab an overhead bar with an overhand grip (palms facing away from you) and your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang with your arms straight and your feet off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up by bending at the elbows and bringing your chin towards the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down with control until your arms are straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 3 sets of 5 reps (increase reps as you progress).<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Regressions (for beginners):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assisted pull-ups:<\/b><span style=\"font-weight: 400;\"> Use a resistance band or have a partner assist you by holding onto your feet to lighten the load.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Negative pull-ups:<\/b><span style=\"font-weight: 400;\"> Jump up to the top of a pull-up position and slowly lower yourself down, focusing on controlling your descent.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Progressions (to increase difficulty):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wide grip pull-ups:<\/b><span style=\"font-weight: 400;\"> Increase the distance between your hands on the bar to target different back muscles.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planks_Muscles_core\"><\/span><b>Planks (Muscles: core)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands shoulder-width apart and your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles by squeezing them as if you were about to be punched in the stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds, then rest for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 3 sets.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Regressions (for beginners):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>On elbows:<\/b><span style=\"font-weight: 400;\"> Perform a plank on your forearms instead of your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>On knees:<\/b><span style=\"font-weight: 400;\"> Start in a <a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\">modified plank<\/a> position with your knees on the ground.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Progressions (to increase difficulty):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side planks:<\/b><span style=\"font-weight: 400;\"> Instead of facing down, turn to one side and balance on one forearm and the side of your feet. Hold for 30 seconds, then switch to the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank variations:<\/b><span style=\"font-weight: 400;\"> Increase the difficulty by adding movements such as shoulder taps or leg lifts while holding the plank position.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_Dips_Muscles_chest_triceps\"><\/span><b>\u00a0Dips (Muscles: chest, triceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands shoulder-width apart on parallel bars or any sturdy surface (e.g., chairs or benches).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift yourself up to keep your arms straight and your feet off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself by bending at the elbows until they reach a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 3 sets of 10 reps (increase reps as you progress).<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Regressions (for beginners):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assisted dips:<\/b><span style=\"font-weight: 400;\"> Use a resistance band or have a partner assist you by holding onto your feet to lighten the load.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chair dips:<\/b><span style=\"font-weight: 400;\"> Sit on the edge of a chair and place your hands behind you on the seat. Keep your feet on the ground with your legs straight out in front of you. Bend your knees if you need further regression. Lower yourself until your arms reach a 90-degree angle, then push back up.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Progressions (to increase difficulty):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weighted dips:<\/b><span style=\"font-weight: 400;\"> Hold a weight between your feet or wear a weight vest to add resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ring dips:<\/b><span style=\"font-weight: 400;\"> Use gymnastic rings instead of parallel bars for an additional challenge in stability and balance.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tracking_Progress\"><\/span><b>Tracking Progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tracking progress is crucial in any training regimen. It allows you to see how far you&#8217;ve come and identify areas that need improvement. Beginners can track progress by keeping a training journal, taking progress photos, or simply noting down any changes they&#8217;ve noticed in their strength and performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed more tips and guidance to help you take your first step in our, <a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-beginners-at-home\/\">calisthenics for beginners at home<\/a> blog.<\/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<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=\"Can_a_14_Year_Old_Start_Calisthenics\"><\/span><strong>Can a 14 Year Old Start Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 14-year-old can start calisthenics as long as they are physically able and have proper supervision. Being at a young age, it is even more important to focus on proper form and technique rather than pushing for high intensity or complex exercise variations. It&#8217;s also essential to listen to your body and not overexert yourself.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_OK_To_Do_Calisthenics_Everyday\"><\/span><strong>Is It OK To Do Calisthenics Everyday?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is not recommended to do calisthenics every day as it&#8217;s important to allow your muscles time to rest and recover. Overtraining can lead to injury and hinder progress. It&#8217;s best to have a balanced training schedule that includes both active and rest days for optimal results.\u00a0 However, light activities such as stretching or yoga can be done on rest days to aid in muscle recovery (<\/span><a href=\"https:\/\/myacare.com\/blog\/the-importance-of-rest-days-as-part-of-your-workout-program\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Harder_Than_Lifting\"><\/span><strong>Is Calisthenics Harder Than Lifting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics may be harder, easier, or comparable to lifting depending on the individual&#8217;s strength and fitness level and training program. Calisthenics relies heavily on bodyweight, whereas weightlifting involves using external weights to challenge muscles. Both can be challenging in their own ways, and it ultimately depends on the exercises being performed and the intensity at which they are done.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_Minutes_of_Calisthenics_Enough\"><\/span><strong>Is 20 Minutes of Calisthenics Enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is recommended to aim for at least 30 minutes of moderate intensity exercise per day for overall health and fitness. However, a 20-minute calisthenics session can be effective if done with high intensity and proper form. It&#8217;s important to focus on quality over quantity and listen to your body&#8217;s needs when it comes to workout duration.<\/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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics&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\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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 challenging yet rewarding form of exercise that requires dedication, discipline, and patience to master. By understanding the principles of full range of motion, strict form, and listening to your body, individuals can ensure their calisthenics training is effective, safe, and sustainable. Whether self-taught or under the guidance of a trainer, continuously striving for improvement and prioritizing proper form will lead to consistent progress and long-term success in this dynamic discipline.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the main barriers to starting a fitness routine is not having access to a gym or a trainer. Many of us procrastinate on our fitness goals, thinking we need to join a gym or buy elaborate gear to get started. And when we do consider working out at home, we&#8217;re often overwhelmed by [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":60740,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[122,221],"class_list":["post-60738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"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>How To Get Into Calisthenics: The Beginner&#039;s Guide to Bodyweight Training - BetterMe<\/title>\n<meta name=\"description\" content=\"Here&#039;s \u2605 HOW TO GET INTO CALISTHENICS \u27a4: understand the principles, learn beginner exercises and progressions, track your progress, and consistently strive for improvement. Find out more about this dynamic form of exercise in our comprehensive 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=\"How To Get Into Calisthenics: The Beginner&#039;s Guide to Bodyweight Training\" \/>\n<meta property=\"og:description\" content=\"Here&#039;s \u2605 HOW TO GET INTO CALISTHENICS \u27a4: understand the principles, learn beginner exercises and progressions, track your progress, and consistently strive for improvement. Find out more about this dynamic form of exercise in our comprehensive guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/\" \/>\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:modified_time\" content=\"2024-12-27T20:32:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/how-to-get-into-calisthenics-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Troy Hurst, PT, DPT\" \/>\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=\"Jeremy Mukhwana, Troy Hurst, PT, DPT\" \/>\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\/how-to-get-into-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a\"},\"headline\":\"How To Get Into Calisthenics: The Beginner&#8217;s Guide to Bodyweight Training\",\"dateModified\":\"2024-12-27T20:32:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/\"},\"wordCount\":3438,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/how-to-get-into-calisthenics.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">One of the main barriers to starting a fitness routine is not having access to a gym or a trainer. Many of us procrastinate on our fitness goals, thinking we need to join a gym or buy elaborate gear to get started. And when we do consider working out at home, we're often overwhelmed by the array of exercises and routines available online.<\/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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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;\\\">Yet, calisthenics, aka bodyweight training, eliminates these barriers.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A simple way to explain calisthenics is the exercise that uses your own body weight to build strength, flexibility, and physical endurance. And no, it's not a new-school trend; this form of exercise traces back to ancient Greek times. It involves graceful movement and physical improvement through exercises like push-ups, pull-ups, and squats.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, how can you immerse yourself in this effective and efficient way of exercising?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide is a first step into the world of calisthenics, designed to help beginners understand the foundations and gradually build their strength and confidence.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Calisthenics Easy To Get Into?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">For beginners it's often easier to get into calis ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/\",\"name\":\"How To Get Into Calisthenics: The Beginner's Guide to Bodyweight Training - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/how-to-get-into-calisthenics.png\",\"dateModified\":\"2024-12-27T20:32:47+00:00\",\"description\":\"Here's \u2605 HOW TO GET INTO CALISTHENICS \u27a4: understand the principles, learn beginner exercises and progressions, track your progress, and consistently strive for improvement. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Get Into Calisthenics: The Beginner's Guide to Bodyweight Training - BetterMe","description":"Here's \u2605 HOW TO GET INTO CALISTHENICS \u27a4: understand the principles, learn beginner exercises and progressions, track your progress, and consistently strive for improvement. Find out more about this dynamic form of exercise in our comprehensive guide.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Get Into Calisthenics: The Beginner's Guide to Bodyweight Training","og_description":"Here's \u2605 HOW TO GET INTO CALISTHENICS \u27a4: understand the principles, learn beginner exercises and progressions, track your progress, and consistently strive for improvement. Find out more about this dynamic form of exercise in our comprehensive guide.","og_url":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T20:32:47+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/how-to-get-into-calisthenics-1024x576.png","type":"image\/png"}],"author":"Jeremy Mukhwana, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Troy Hurst, PT, DPT","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a"},"headline":"How To Get Into Calisthenics: The Beginner&#8217;s Guide to Bodyweight Training","dateModified":"2024-12-27T20:32:47+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/"},"wordCount":3438,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/how-to-get-into-calisthenics.png","articleSection":["Calisthenics","Calisthenics for women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">One of the main barriers to starting a fitness routine is not having access to a gym or a trainer. Many of us procrastinate on our fitness goals, thinking we need to join a gym or buy elaborate gear to get started. And when we do consider working out at home, we're often overwhelmed by the array of exercises and routines available online.<\/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\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_into_calisthenics\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.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;\">Yet, calisthenics, aka bodyweight training, eliminates these barriers.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A simple way to explain calisthenics is the exercise that uses your own body weight to build strength, flexibility, and physical endurance. And no, it's not a new-school trend; this form of exercise traces back to ancient Greek times. It involves graceful movement and physical improvement through exercises like push-ups, pull-ups, and squats.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, how can you immerse yourself in this effective and efficient way of exercising?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide is a first step into the world of calisthenics, designed to help beginners understand the foundations and gradually build their strength and confidence.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Calisthenics Easy To Get Into?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">For beginners it's often easier to get into calis ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/","url":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/","name":"How To Get Into Calisthenics: The Beginner's Guide to Bodyweight Training - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-into-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/how-to-get-into-calisthenics.png","dateModified":"2024-12-27T20:32:47+00:00","description":"Here's \u2605 HOW TO GET INTO CALISTHENICS \u27a4: understand the principles, learn beginner exercises and progressions, track your progress, and consistently strive for improvement. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. 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