{"id":84183,"date":"2026-01-05T19:51:02","date_gmt":"2026-01-05T19:51:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84183"},"modified":"2026-01-05T19:51:02","modified_gmt":"2026-01-05T19:51:02","slug":"calisthenics-workout-routine-2","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/","title":{"rendered":"Calisthenics Workout Routine: A Science-Backed Program"},"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-workout-routine-2\/#Can_You_Build_Muscle_with_Only_Calisthenics\" >Can You Build Muscle with Only Calisthenics?<\/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\/calisthenics-workout-routine-2\/#How_to_Split_a_Calisthenics_Workout_for_Better_Results\" >How to Split a Calisthenics Workout for Better Results<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#What_Is_the_Best_Workout_Routine_for_Calisthenics\" >What Is the Best Workout Routine 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-4\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#Full-Body_Calisthenics_Program\" >Full-Body Calisthenics Program<\/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-workout-routine-2\/#Exercise_Instructions\" >Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#What_Are_Some_Common_Mistakes_in_a_Calisthenics_Routine\" >What Are Some Common Mistakes in a Calisthenics Routine?<\/a><\/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\/calisthenics-workout-routine-2\/#How_Long_Do_Calisthenics_Results_Take\" >How Long Do Calisthenics Results Take?<\/a><\/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-workout-routine-2\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/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-workout-routine-2\/#Is_calisthenics_better_than_the_gym\" >Is calisthenics better than the gym?<\/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-workout-routine-2\/#Does_calisthenics_burn_fat\" >Does calisthenics burn fat?<\/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-workout-routine-2\/#What_happens_after_30_days_of_calisthenics\" >What happens after 30 days of calisthenics?<\/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-workout-routine-2\/#Can_you_get_ripped_from_just_calisthenics\" >Can you get ripped from just calisthenics?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Building a strong, functional physique doesn&#8217;t always require a gym membership or heavy weights. In fact, your own body weight provides more than enough resistance to stimulate significant muscle growth and strength gains.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Routine_Calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/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;\">This is the core principle of calisthenics, a training style that leverages bodyweight exercises to build an athletic, capable body. However, to get the most out of it, you need a structured, science-backed approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide will provide a detailed framework for creating an effective workout routine with calisthenics. We&#8217;ll explore how to build muscle, structure your training for optimal results, and follow a program designed for progress. You&#8217;ll also learn the common pitfalls to avoid and what to expect from your training journey.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_with_Only_Calisthenics\"><\/span><b>Can You Build Muscle with Only Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can absolutely build muscle with only calisthenics. The mechanism for muscle growth, which is known as hypertrophy, responds to mechanical tension, muscle damage, and metabolic stress (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Calisthenics can effectively provide all three stimuli.<\/span><\/p>\n<ul>\n<li><b>Progressive Overload With Calisthenics<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The key is progressive overload, which is the principle of continually increasing the demands placed on your musculoskeletal system (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). With weights, you add more plates to the bar. In calisthenics, you progress by manipulating leverage, increasing range of motion, training unilaterally (one limb at a time), or decreasing rest periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research supports the effectiveness of bodyweight training. A study published in <\/span><i><span style=\"font-weight: 400;\">The Journal of Strength &amp; Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\"> found that progressive calisthenic push-up training led to significant increases in both muscle strength and thickness in the chest and triceps (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2018\/03000\/effect_of_progressive_calisthenic_push_up_training.9.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study found that bodyweight exercises such as push-ups can induce similar muscle hypertrophy and strength gains as low-load bench pressing when performed to momentary muscular failure (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1728869X17301028?via%3Dihub\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80681\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/02.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Important Considerations With Calisthenics<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, there are limitations. For highly trained individuals, certain muscle groups &#8211; particularly large ones such as the glutes and spinal erectors &#8211; may eventually require external loads to continue growing (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27199764\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), as it becomes impractical to create sufficient tension with bodyweight exercises alone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most people, though, a well-structured workout routine with calisthenics provides a powerful stimulus for building a lean, muscular physique.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Routine_Calisthenics\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Split_a_Calisthenics_Workout_for_Better_Results\"><\/span><b>How to Split a Calisthenics Workout for Better Results<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How you structure your weekly training, or your &#8220;split&#8221;, determines how much volume and recovery each muscle group receives. A 2016 meta-analysis in <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> concluded that training a muscle group twice per week produces superior hypertrophic results compared to once per week (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This makes splits that allow for higher frequency particularly effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the most common and effective ways to split your <a href=\"https:\/\/betterme.world\/articles\/full-body-calisthenics-workout-no-equipment\/\">calisthenics workouts<\/a>.<\/span><\/p>\n<p><b>1. Full-Body Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the most recommended split for beginners and many intermediates. You train your entire body in each session, typically three times per week on non-consecutive days (e.g. Monday, Wednesday, Friday).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How it works:<\/b><span style=\"font-weight: 400;\"> Each workout includes a horizontal push, horizontal pull, vertical push, vertical pull, squat, and hinge movement. This is to hit the entire body in each session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pros:<\/b><span style=\"font-weight: 400;\"> High frequency (each muscle is trained 3x per week), which is excellent for skill acquisition, and time-efficient. A full-body workout calisthenics routine is perfect for laying a solid foundation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cons:<\/b><span style=\"font-weight: 400;\"> Sessions can become long and fatiguing as you become stronger and need more volume.<\/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=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80683\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/04.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>2. Upper\/Lower Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This split divides your training into upper-body days and lower-body days. A common schedule is four days per week, such as Monday (upper), Tuesday (lower), Thursday (upper), and Friday (lower).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How it works:<\/b><span style=\"font-weight: 400;\"> You perform all the upper-body exercises on one day and the lower-body and core exercises on another.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pros:<\/b><span style=\"font-weight: 400;\"> Allows for more volume per muscle group in each session while still maintaining a 2x per week frequency. This is a great progression from a full-body routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cons:<\/b><span style=\"font-weight: 400;\"> Requires more training days per week (four) to achieve the optimal frequency.<\/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=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80706\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3. Push\/Pull\/Legs (PPL) Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This advanced split organizes exercises by their movement pattern: pushing movements (push-ups, dips), pulling movements (pull-ups, rows), and leg movements (squats, lunges). It&#8217;s typically performed over three or six days.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How it works:<\/b><span style=\"font-weight: 400;\"> A 6-day PPL split may look like this: push, pull, legs, rest, push, pull, legs. This hits each muscle group twice a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pros:<\/b><span style=\"font-weight: 400;\"> Can be used for high volume and focus on specific muscle groups per session. Allows for shorter, more intense workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cons:<\/b><span style=\"font-weight: 400;\"> Requires a significant time commitment to hit every muscle twice a week(up to six days a week) and is best suited for advanced athletes who can recover from high training volumes.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For anyone who is new to calisthenics, the full-body split is the ideal place to start. For those who are looking for a sample workout plan to help start calisthenics, a structured routine can make all the difference.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/complete-calisthenics\/\">Complete Calisthenics: 8 Exercises for a Full-Body Workout<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Workout_Routine_for_Calisthenics\"><\/span><b>What Is the Best Workout Routine for Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best workout routine is one that is balanced, allows for progressive overload, and that you can perform consistently. The following full-body program is designed for beginners and intermediates. It hits all the major muscle groups three times a week and focuses on fundamental movement patterns. This is an excellent calisthenics workout routine for beginners.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Program Notes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Terms:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Progression:<\/b><span style=\"font-weight: 400;\"> A version of an exercise that is suited to your current strength level. You should choose a progression where you can complete 5-8 repetitions with good form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Reps:<\/b><span style=\"font-weight: 400;\"> Repetitions, or the number of times you perform an exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Sets:<\/b><span style=\"font-weight: 400;\"> A group of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> The time you take between sets.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment:<\/b><span style=\"font-weight: 400;\"> You&#8217;ll need a place to do pull-ups (bar, rings), a place for rows (sturdy table, low bar, rings), and parallel bars (or two sturdy chairs\/countertops for dips).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Split Structure:<\/b><span style=\"font-weight: 400;\"> Full-body, 3 times per week (e.g. Mon\/Wed\/Fri).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rep and Set Scheme:<\/b><span style=\"font-weight: 400;\"> Perform 3 sets of 5-8 reps for all strength exercises. For core exercises, perform 3 sets of 8-12 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest Scheme:<\/b><span style=\"font-weight: 400;\"> For paired exercises, rest 90 seconds between exercises. For the core triplet, rest 60 seconds between exercises.<\/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=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80685\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/06-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/06-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/06-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/06-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/06-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/06.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Calisthenics_Program\"><\/span><b>Full-Body Calisthenics Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To ensure you perform each movement safely and effectively, follow these step-by-step instructions.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Pull-up Progression<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bar with an overhand grip, your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start from a dead hang with your arms fully extended and your shoulders activated (pulled down and away from your ears).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Initiate the pull by retracting your shoulder blades, then drive your elbows down and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue pulling until your chin clears the bar, keeping your core tight to prevent swinging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself under control back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80062\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Squat Progression<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than shoulder-width apart, your toes pointed slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and your gaze forward as you initiate the movement by hinging at your hips and then bending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips down and back, as if sitting in a chair, until your thighs are at least parallel to the floor. Aim to go deeper if your mobility allows, maintaining a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your mid-foot to return to the starting position, extending your hips and knees fully.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Dip Progression<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the parallel bars with a neutral grip and support your body weight with locked elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up, lower your body by bending your elbows until your shoulders are slightly below your elbows (or as far as your mobility comfortably allows). Lean forward slightly to target the chest more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your palms to extend your elbows and return to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80067\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Hinge Progression<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg with a slight bend in the knee. This will be your standing leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips, extending your non-standing leg straight behind you for balance. Keep your back flat and your hips square to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue hinging forward until your torso is nearly parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and hamstrings on the standing leg to pull your torso back to the upright starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Row Progression<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp your rings or bar with an overhand or neutral grip, and position your body at an incline. The more horizontal your body is, the more difficult the exercise will be.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your arms fully extended, your body in a straight line from your head to your heels, and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Initiate the pull by retracting your shoulder blades, then drive your elbows back until your hands are alongside your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your back muscles at the top, then lower yourself under control to the starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Push-up Progression<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands slightly wider than shoulder-width apart on the floor. Position your feet together behind you, with your body forming 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;\">Engage your core and glutes to maintain this straight body line.<\/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 at an approximate 45-degree angle from your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue lowering until your chest is about an inch from the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your palms to push your body back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80699\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Anti-Extension Progression (Plank)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down and place your forearms on the floor, your elbows directly under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor, forming 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;\">Engage your core by bracing as if you&#8217;re about to be punched in the stomach. Also, engage your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the prescribed time, breathing steadily.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Anti-Rotation Progression (Pallof Press)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can use a resistance band anchored to a stable object. Stand sideways to the anchor point, holding the band with both hands at your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step away from the anchor to create tension. Brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your hands straight out in front of your chest, resisting the band&#8217;s pull to rotate your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a moment, then slowly bring your hands back to your chest.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Routine_Calisthenics\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Extension Progression (Reverse Hyperextension)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on a sturdy table or bench, with your hips at the edge and your legs hanging off.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold on to the table for support. Keep your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and lower back to lift your legs until they\u2019re in line with your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze at the top, then slowly lower your legs back to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Are you looking for a more personalized routine? A <\/span><a href=\"https:\/\/betterme.world\/articles\/daily-calisthenics-routine\/\"><b>daily calisthenics routine<\/b><\/a><span style=\"font-weight: 400;\"> can be adapted to suit your goals and schedule.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-gym-schedule\/\">Best Gym Schedule: A Science-Backed Guide for Peak Results<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Common_Mistakes_in_a_Calisthenics_Routine\"><\/span><b>What Are Some Common Mistakes in a Calisthenics Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Progress in calisthenics requires precision and patience. Many people make mistakes that slow their gains and increase their risk of injury.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ignoring Proper Form for More Reps:<\/b><span style=\"font-weight: 400;\"> Ego lifting isn&#8217;t exclusive to the gym. Sacrificing form to chase a higher number of reps is a fast track to injury and stalled progress (<\/span><a href=\"https:\/\/integrehab.com\/blog\/sports-injuries\/weightlifting-injury\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Always prioritize quality over quantity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skipping Progressions:<\/b><span style=\"font-weight: 400;\"> Jumping to an advanced exercise such as a muscle-up without mastering its prerequisites (pull-ups, dips) is ineffective. Each progression builds the specific strength and connective tissue resilience that are needed for the next level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neglecting Leg Day:<\/b><span style=\"font-weight: 400;\"> It&#8217;s easy to focus on impressive upper-body skills such as planches and handstands, but neglecting your lower body creates an unbalanced physique and limits your overall athletic potential (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11042894\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Incorporate squat and hinge progressions into every workout week. This is particularly important in any calisthenics workout routine that female athletes follow, as lower-body strength is essential for performance and injury prevention.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inconsistent Training:<\/b><span style=\"font-weight: 400;\"> A study from <\/span><i><span style=\"font-weight: 400;\">BMC Public Health<\/span><\/i><span style=\"font-weight: 400;\"> emphasized that consistency is a primary driver of results. Even with brief but frequent sessions, a habit-based approach is more effective than sporadic, intense workouts (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-023-01493-3\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Following a structured plan such as a 30-day calisthenics workout routine can help build consistency.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insufficient Rest and Recovery:<\/b><span style=\"font-weight: 400;\"> Muscle growth happens during rest, not during training. Overtraining by skipping rest days or getting poor sleep will sabotage your results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11057610\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). You should aim for at least one rest day between full-body sessions and prioritize 7-9 hours of quality sleep per night.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80709\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Do_Calisthenics_Results_Take\"><\/span><b>How Long Do Calisthenics Results Take?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The time it takes to see results will depend on your starting point, consistency, diet, and genetics. However, we can establish a general timeline that is based on scientific principles and anecdotal evidence.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>First 2-4 Weeks:<\/b><span style=\"font-weight: 400;\"> The initial gains you experience are primarily neurological. Your brain becomes more efficient at recruiting muscle fibers and coordinating movement patterns (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1598149\/full\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). You&#8217;ll feel stronger and more coordinated, even before significant muscle growth is visible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>1-3 Months:<\/b><span style=\"font-weight: 400;\"> This is when noticeable physical changes begin to become apparent. If your training and nutrition are on point, you&#8217;ll see improvements in muscle definition and size (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). A study on a 10-week calisthenics program for sedentary adults showed significant improvements in body fat percentage and resting metabolism (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/379754047_The_Effect_of_10-week_Whole-body_Calisthenics_Training_Program_on_the_Muscular_Endurance_of_Untrained_Collegiate_Students\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>3-6 Months:<\/b><span style=\"font-weight: 400;\"> With consistent effort, you&#8217;ll achieve significant strength gains. You&#8217;ll likely be moving up several progressions in your exercises. Body composition changes will be more pronounced, with increased muscle mass and lower body fat (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>6+ Months:<\/b><span style=\"font-weight: 400;\"> This is where you start mastering more advanced skills. Your strength, endurance, and body control will be at a high level (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1598149\/full\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Long-term consistency is what builds an impressive physique and unlocks elite-level calisthenics skills.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ultimately, your progress is a direct reflection of your effort. To see what you can achieve, explore real-world examples of <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-whole-body\/\"><b>calisthenics results<\/b><\/a><span style=\"font-weight: 400;\">.<\/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=Workout_Routine_Calisthenics\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80704\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_better_than_the_gym\"><\/span><strong>Is calisthenics better than the gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neither is definitively &#8220;better&#8221; &#8211; they are different tools for achieving similar goals. Calisthenics excels at building relative strength (strength in relation to your body weight) and functional movement skills and it can be done anywhere.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gym provides more straightforward progressive overload for absolute strength and is more efficient for isolating specific muscles. The best choice will depend on your personal goals and preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Better yet, incorporate both into your program if you\u2019re able to.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_calisthenics_burn_fat\"><\/span><strong>Does calisthenics burn fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, calisthenics is effective for fat loss. It builds muscle, and muscle tissue is metabolically active, which means that it burns calories, even when you\u2019re at rest (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 10-week study in the <\/span><i><span style=\"font-weight: 400;\">Indian Journal of Physiology and Allied Sciences<\/span><\/i><span style=\"font-weight: 400;\"> found that a calisthenics program significantly reduced body fat in sedentary adults (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). For fat loss, combine your workout routine with a calorie-controlled diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_after_30_days_of_calisthenics\"><\/span><strong>What happens after 30 days of calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">After a month of consistent training (e.g. a 30-day calisthenics workout routine), a beginner will notice significant improvements in strength, endurance, and muscle activation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll likely feel more energetic and may see minor changes in muscle definition, particularly if your nutrition supports it. The most important outcome is establishing a consistent training habit.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_ripped_from_just_calisthenics\"><\/span><strong>Can you get ripped from just calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it&#8217;s entirely possible to get &#8220;ripped&#8221; &#8211; achieving a low body fat percentage with visible muscle definition &#8211; using only calisthenics. Many elite calisthenics athletes showcase impressive physiques that were built entirely with bodyweight training. Achieving this look requires consistent and progressive training combined with a disciplined diet to reduce body fat.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Workout_Routine_Calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This guide has laid out the scientific principles and practical steps for building an effective calisthenics workout routine. By focusing on fundamental movement patterns, embracing progressive overload, and remaining consistent, you can use your own body weight to build a strong, capable, and aesthetic physique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The journey requires patience and discipline, but the reward is a level of functional strength and body control that is difficult to achieve using other means.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Building a strong, functional physique doesn&#8217;t always require a gym membership or heavy weights. In fact, your own body weight provides more than enough resistance to stimulate significant muscle growth and strength gains.\u00a0 This is the core principle of calisthenics, a training style that leverages bodyweight exercises to build an athletic, capable body. However, to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84185,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264,6],"tags":[],"coauthors":[45],"class_list":["post-84183","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women","category-workouts"],"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 Workout Routine: A Science-Backed Program - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WORKOUT ROUTINE CALISTHENICS \u27a4- a complete, science-backed guide to building muscle and strength with bodyweight exercises. Includes a full-body program and expert tips.\" \/>\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 Workout Routine: A Science-Backed Program\" \/>\n<meta property=\"og:description\" content=\"\u2605 WORKOUT ROUTINE CALISTHENICS \u27a4- a complete, science-backed guide to building muscle and strength with bodyweight exercises. Includes a full-body program and expert tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/\" \/>\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=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-845-workout-routine-calisthenics-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\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=\"13 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-workout-routine-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Calisthenics Workout Routine: A Science-Backed Program\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/\"},\"wordCount\":2434,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-845-workout-routine-calisthenics.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Building a strong, functional physique doesn't always require a gym membership or heavy weights. In fact, your own body weight provides more than enough resistance to stimulate significant muscle growth and strength gains.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is the core principle of calisthenics, a training style that leverages bodyweight exercises to build an athletic, capable body. However, to get the most out of it, you need a structured, science-backed approach.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide will provide a detailed framework for creating an effective workout routine with calisthenics. We'll explore how to build muscle, structure your training for optimal results, and follow a program designed for progress. You'll also learn the common pitfalls to avoid and what to expect from your training journey.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Build Muscle with Only Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you can absolutely build muscle with only calisthenics. The mechanism for muscle growth, which is known as hypertrophy, responds to mechanical tension, muscle damage, and metabolic stress (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Calisthenics can effectively provide all three stimuli.<\/span>\\r\\n<ul>\\r\\n \\t<li><b>Progressive Overload With Calisthenics<\/b><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">The key is progressive overload, which is the principle of continually increasing the demands placed on your musculoskeletal system (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). With weights, you add more plates to the bar. In calisthenics, you progress by manipulating leverage, increasing range of motion, training unilaterally (o ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/\",\"name\":\"Calisthenics Workout Routine: A Science-Backed Program - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-845-workout-routine-calisthenics.png\",\"description\":\"\u2605 WORKOUT ROUTINE CALISTHENICS \u27a4- a complete, science-backed guide to building muscle and strength with bodyweight exercises. 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In fact, your own body weight provides more than enough resistance to stimulate significant muscle growth and strength gains.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is the core principle of calisthenics, a training style that leverages bodyweight exercises to build an athletic, capable body. However, to get the most out of it, you need a structured, science-backed approach.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide will provide a detailed framework for creating an effective workout routine with calisthenics. We'll explore how to build muscle, structure your training for optimal results, and follow a program designed for progress. You'll also learn the common pitfalls to avoid and what to expect from your training journey.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Build Muscle with Only Calisthenics?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, you can absolutely build muscle with only calisthenics. The mechanism for muscle growth, which is known as hypertrophy, responds to mechanical tension, muscle damage, and metabolic stress (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Calisthenics can effectively provide all three stimuli.<\/span>\r\n<ul>\r\n \t<li><b>Progressive Overload With Calisthenics<\/b><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">The key is progressive overload, which is the principle of continually increasing the demands placed on your musculoskeletal system (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). With weights, you add more plates to the bar. In calisthenics, you progress by manipulating leverage, increasing range of motion, training unilaterally (o ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/","url":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/","name":"Calisthenics Workout Routine: A Science-Backed Program - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-workout-routine-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-845-workout-routine-calisthenics.png","description":"\u2605 WORKOUT ROUTINE CALISTHENICS \u27a4- a complete, science-backed guide to building muscle and strength with bodyweight exercises. 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