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How calisthenics workout helps to build strength and muscle

Tanisha Sharma | Jul 3 2024
How calisthenics workout helps to build strength and muscle

Building Strength and Muscle with Calisthenics Workouts

Calisthenics has gathered much momentum recently because it is quickly done and requires little to no equipment at all, hence being the option for many who want to exercise at home or outdoors. It is inexpensive, with different exercises suiting both beginning and elite athletes.

It has also been highly fueled by the rise of social media, where influential persons and fitness freaks share their journeys in calisthenics, thereby inspiring others. Furthermore, the functional strength, flexibility, and general health promoted by calisthenics align significantly with modern trends in fitness, which have assumed more holistic dimensions.Calisthenics could be older than "The Bachelor" franchise, but as any social media account owner would know, it's having a moment right now. At the time of publication, calisthenics posts have racked up more than 25.9 billion views on TikTok. It's for a few reasons, per fitness experts.

What is Calisthenics?
Calisthenics are exercises that work on developing strength and muscles using your body weight. It combines various movements that work major muscle groups, usually with a minimum of apparatus required, thus allowing it to be reached by most people. These exercises include push-ups, pull-ups, squats, dips, leg raises, etc. The calisthenic exercises can be done anywhere and modified according to different fitness.

Advantages of Calisthenic workout 
There are several benefits associated with a calisthenic workout, so this type of activity is suitable for anyone looking to improve their fitness and health. Here are some of the critical advantages:


1. Increased Strength and Muscle Tone

  • Functional exercises include push-ups, pull-ups, and squats, which are multi-group exercises that yield a good workout in terms of functional strength, which is needed for various daily activities.

  • One will experience growth in muscles. Progressive overload by increasing repetitions, variations, and intensity leads to muscle hypertrophy, hence, better muscle tone and definition.

    2. Enhanced Flexibility and Mobility

    • Calisthenic movements generally encompass full ranges of motion, leading to increased flexibility at the joints and greater mobility overall.

    • Increased flexibility and mobility improve body mechanics and decrease the susceptibility to injury.


    3. Core stability and Balance

    • Planks, leg raises, and handstands engage the muscles around the core area to increase stability and balance.

    • Having core and other stabilizing musculature strong helps correct postural imbalances to broadly ensure good posture.


    4. Cardio Health

    • Since it is possible to perform calisthenics at high intensities, expedited increases in heart rate are realized, and thus, the Cardiovascular component inherent in conventional aerobic workouts.

    • Cardiovascular endurance increases through regular calisthenics training, thus enabling one to work out longer and harder.


    5. Weight Management

    • High-intensity calisthenics drills bring about high levels of calorie burns and thus greatly help reduce excess body weight and maintain weight.

    • Muscle mass is increased due to strength training, increasing resting metabolism to burn more calories.


    Different Calisthenics Workout You Can Try

    Calisthenics exercises can be categorized according to the muscle group they deal with and by difficulty. Here are some of the common ones:


    Basic Calisthenics

    1. Push-Ups: Target the chest, shoulders, and triceps. Variations include standard push-ups, wide-arm push-ups, and diamond push-ups.


    1. Pull-Ups: Works primarily the back and biceps. Variations include chin-ups, which one does with an underhand grip, and wide-grip pull-ups.


    1. Squats: The quadriceps and hamstrings of the lower body, together with the glutes. Some variations of a squat include bodyweight squats, jump squats, and pistol squats.


    1. Dips: Engage the chest, shoulders, and triceps. It can be performed on parallel bars or a sturdy surface.


    1. Leg Raises: This is an exercise targeting the abdominals. There are variations of leg raises that are performed by lying or hanging.


    Intermediate Calisthenics

    1. Handstand Push-Ups: Enhance your shoulder and triceps strength. This position requires fora most upper body strength and also good balance.


    1. Muscle-Ups: Done fluidly, one accomplishes both a pull-up and a dip that targets the upper body muscles.


    1. Pistol Squats: A one-legged squat that challenges balance and endurance on one leg.


    Advanced Calisthenics

    1. Planche: A move whereby someone holds themself parallel to the floor, requiring a great deal of strength in the upper body and core.


    1. Front Lever: A skill where an individual hangs from a bar and holds their body horizontally. It works the back, core, and shoulder muscles.


    1. Human Flag: The performer holds their body parallel to the ground while holding on to a vertical bar without any support from the legs; this is built on extraordinary strength—on the core and shoulders.


    Calisthenics is one of the versatile and effective ways to train to develop strength and muscle. It seldom offers added advantages over other forms of exercise, which are flexibility, core stability, and cardiovascular health. Conduct various calisthenic exercises within your workout sessions to bring out well-rounded, functional fitness. For any sportsman at any level, from beginning to advanced, there are many opportunities for progression and mastery in calisthenics.