Calisthenics Workout Plan: How to Build Strength Without Weights
Having a good calisthenics workout plan could be your key to maximizing muscle growth. In fact, a solid calisthenics routine can make building strength more accessible and easier than weightlifting alone. Calisthenics can be done nearly anywhere, and the only equipment you need to start is your own body. If this sounds good to you, check out our guide to the basics of calisthenics and how to use it to make the most of your routine. Remember to always consult with your physician before starting a new exercise program.
What Are Calisthenics?
Calisthenics is the method of building muscle by using your body weight as the point of resistance. Most people are familiar with some common calisthenics exercises: planks, push-ups, and lunges are just a few popular options. You may ask “What are calisthenics?” only to find that you’ve been doing them for a while already.
It’s also one of the oldest known forms of fitness. Calisthenics history dates back thousands of years, all the way to Ancient Greece. The word “calisthenics” itself comes from two Greek terms: “kallos” (meaning “beauty”) and “sthenos” (meaning “strength”). Calisthenics has been a trusted strength-building strategy ever since. Spartan warriors, Shaolin monks, and European gymnasts have all used forms of calisthenics (or its principles) in their training.
Benefits of Calisthenics for Athletes
Plenty of fitness enthusiasts hit the gym with goals of strength, flexibility, endurance, and physical health. It can be hard to find that just-right combo of exercises that can meet all those needs. This is probably why calisthenics is a popular choice—it can potentially get you many of those benefits with an incredibly low cost of entry.
Here are some of those benefits:
No Equipment Needed: Because calisthenics relies on your body weight alone to train and build muscle, you can start without any extra tools like free weights, machines, or benches. You can add in equipment like resistance bands, pull-up bars, or weights if you want, but it’s not a requirement.
Benefits Your Cardiovascular Health: While calisthenics won’t always get your blood pumping quite as hard as a good run or a bike ride, studies have shown it can contribute to overall cardiovascular fitness and long-term health.
High Versatility: Can’t lift while you’re on vacation? Did you get home too late to make it to the gym? No problem. You can still build muscle, improve your coordination, and get more flexible all on your own—thanks to calisthenics.
Calisthenics vs. Weightlifting: How Calisthenics Compares to Other Training Methods
Calisthenics and traditional weightlifting are both likely to successfully build muscle when done properly. Resistance to any kind of weight (whether it’s a dumbbell or your body) creates progressive overload and promotes muscle growth. This means that biologically, the exercises build muscle through roughly the same process. But this doesn’t mean their benefits are identical.
Lifting weights and using equipment like cables and dumbbells can make targeting specific muscle groups and creating progressive overload easier. This is because you can control the amount of weight you’re lifting and adding with much more precision.
Because calisthenics relies on your body weight (which varies from person to person) for resistance, you might lose that precise control and be more likely to plateau with how difficult your workouts are. Ratcheting up your bodyweight exercises to continue muscle growth may eventually require solutions like more intense exercises, more reps, more sets, or adding in external weights and equipment.
This doesn’t mean calisthenics is inferior. In fact, calisthenics has a leg up on weightlifting in building functional strength. Calisthenics movements are often more natural than typical weightlifting workouts, which makes the strength they build more useful in everyday life. Like compound movements done with weights, calisthenics exercises can also target multiple muscle groups at once, which could optimize your training.
Don’t feel like you have to give up one method to train with the other. In fact, some people have found that they get their best results from combining both calisthenics and weightlifting to get the benefits of both while also creating a well-rounded routine. If you’re hitting a plateau or want to vary your exercises, combining may be a smart move.
Calisthenics Workout Plan for Athletes
While calisthenics workouts often hit multiple muscle groups simultaneously, you can still target legs, upper body, and other groups as you would with weights. For this calisthenics workout plan, you’ll get a five-day routine that will range from full-body training to specific targeting.
Remember to stretch and properly warm up before each set of exercises.
Day 1: Upper Body
Arm circles (3 sets, 12 repetitions)
Supermans (3 sets, 8–10 repetitions)
Push-ups (3–5 sets, 10 repetitions)
Tricep dips (3–5 sets, 10 repetitions)
Pull-ups (3 sets, 10 repetitions)
Russian twists (3 sets, 8–12 repetitions)
Repeat the routine twice to start and add a third repetition once you feel comfortable.
Day 2: Legs
Hip rotations (3 sets, 10 repetitions per side)
Squats (3 sets, 10–12 repetitions)
Lunges (3 sets, 8–10 repetitions for each side)
Glute bridges (3 sets, 8–10 repetitions, hold for a few seconds with each rep)
Calf raises (3 sets, 10–12 repetitions)
Jump squats (3 sets, 10–12 repetitions)
Repeat the routine twice to start and add a third repetition once you feel comfortable.
Day 3: Rest
Rest days are critical for any strength training routine, because it gives your muscles time to heal properly. Skipping rest days can make it harder for you to reach your training goals by wearing your body down.
Day 4: Full-body
Jumping jacks (3 sets, 15 repetitions)
Wall sits (3 sets, 10–12 repetitions)
Burpees (2 sets, 8–10 repetitions)
Jump squats (2 sets, 8–10 repetitions)
Push-ups (3 sets, 10 repetitions)
Planks (3 sets, 30–50 seconds each)
Repeat the routine twice to start and add a third repetition once you feel comfortable.
Day 5: Active recovery
Devote this day to gentle exercises that keep you active without overexerting your muscles. This includes options like yoga, swimming, walking, and foam rolling.
Recommended Gear
The most important piece of equipment in calisthenics is your body, so you’ll want to focus on having the right apparel.
Supportive Shoes: Many calisthenics exercises put significant amounts of weight on the hips, knees, and feet, especially when targeting legs. This means that a pair of gym shoes with support and grip can make a difference in how effective your workout is and how comfortable you feel doing it.
Moisture-Wicking Clothes: Your routine can benefit from light apparel for sweat control that helps you maintain proper form while also keeping you cool. Heavier, thicker clothes can add to the amount of weight that you’re resisting. A simple moisture-wicking tee or a pair of fast-drying shorts can make a big difference.
Sturdy Water Bottles: As with any workout, it’s usually a good idea to always have a water bottle on hand to make sure that you’re hydrated and performing your best. A water bottle built for on-the-go drinking can be a great fit.
FAQ
Can calisthenics build muscle?
If done properly, yes. Calisthenics can create progressive overload just like free weights or machines can.
How many times a week should athletes do calisthenics?
It all depends on your preferences and what works for your routine. Some people prefer to exclusively use calisthenics for fitness, while some prefer to combine it with weight training, cardio, and other types of workouts. To build muscle with calisthenics, you should do it at least 2 times per week if combining it with other exercises, and at least 3 times per week if doing it alone. Regardless of what routine you choose, the most important thing is to always give your muscles appropriate rest so they can repair.
Do I need any equipment to do calisthenics?
Not necessarily. Because calisthenics relies on your body weight, you can avoid equipment to a certain point. Once you build a certain amount of muscle mass, your body likely won’t provide enough resistance to continue building more. Adding in weights, resistance bands, or even a pull-up bar can make the exercises more challenging and avoid plateaus.
Is calisthenics good for athletes in-season?
Yes. Calisthenics is a simple and effective way to maintain fitness in-season without overtraining. Because calisthenics builds functional strength, it can be useful across a variety of different sports.
Can I combine calisthenics with other training methods?
Yes. In fact, many athletes see the most benefits when they combine calisthenics with other workout types like weightlifting and cardio. Because calisthenics and weightlifting have different benefits, putting them together can create a more well-rounded routine that builds muscle more efficiently and creates a dynamic fitness plan.
Calisthenics can be the perfect addition to your fitness routine, whether you’re using it as your main muscle-building strategy or combining it with weightlifting. Armed with the right knowledge, a solid plan, and the proper form, you can potentially achieve some of your strength goals without ever setting foot in a gym.