Skip to content

Get 10% on Your First Order claim now

  1. DMoose
  2.  ⋅ 
  3. Training

Calisthenics for Beginners: What It Is and How to Start

Just starting with calisthenics? Let us be your guide! From defining the basics to helping you get started, we'll help open up a whole new world of physical fitness.

Luna Morin
Calisthenics for Beginners: What It Is and How to Start
Table Of Contents

Are you ready to take your fitness journey up a notch? Then calisthenics might be the perfect workout for you! From seasoned pros looking for challenges to beginners just starting on their path - everyone can benefit from giving this dynamic exercise style a go.

Strength training has been a tried-and-true staple of fitness lovers for centuries, so it should come as no surprise that its benefits are undeniable! Some form of strength work probably already fits into your routine-are you ready to put in the extra effort and unlock those limitless gains?

If you're starting your fitness journey, look no further than calisthenics - it's the perfect way to get fit and build strength with minimal equipment needed. But don't be deluded into thinking this is only for beginners; there are plenty of advanced exercises to give experienced gym-goers a serious challenge!

Keep reading if you want all the essential facts about why everyone should consider adding these workouts to their routine.

What Are Calisthenics?

You can unleash your inner athlete with calisthenics. Calisthenics is an ultra-versatile bodyweight strength training program that uses your body's power and resistance of gravity to build muscles and boost coordination, endurance development, and mobility gain.

Whether you're looking for simple squats or muscle-ups (a pull-up with severe flair), calisthenics can help strengthen any workout routine! The best part? You don't need extra gear - grab yourself anytime, anywhere. With calisthenics, the only limits are those imposed by time and yourself.

Since movement doesn't have to mean complicated equipment, this style makes it a perfect calisthenic for beginners at home. So, it's time to give your workout a boost! This dynamic training style allows you to challenge yourself and strengthen like never before.

With no equipment needed, it's great for beginners taking their first steps on the strength-building journey or even seasoned pros looking for an at-home option - plus, remember vacations too!

However, if you want an extra challenge, consider adding parallel bars, resistance bands, and a pull-up bar to help take your calisthenic workouts up several notches! Get ready to master those muscle-ups in no time!

Benefits of Calisthenics

Are you looking to fit in without spending too much on expensive gym equipment or a costly membership? Calisthenics is an excellent way to improve your strength and physique. You can have tremendous results with minimal effort - making it highly appealing to people of all genders, ages, and fitness levels.

Calisthenics also offers less-obvious benefits, such as improved posture and balance. Whether you're just starting your fitness journey or an experienced athlete looking for something new, this exercise can bring plenty of benefits.

So keep reading if you're interested in learning about the potentials of calisthenics for beginners with no equipment - let's get started!

Fantastic for Newcomers

New to fitness? Don't worry - calisthenics is the perfect starting point! With its low-impact, easy exercises like bodyweight squats and pushups, you'll master form quickly without risk of injury. Confidently build your strength before taking on more complex moves or adding weights: let's get practical here - success starts today!

Utilizes Your Whole Body

Calisthenics isn't just a few jumping jacks and pushups - it's an all-over body workout! With every movement involving your core, you can engage nearly every muscle in your body as you do pull-ups, squats, and more. Get ready to rock that toned physique with this robust training program!

Aids in Improving Daily Activities

Who needs a gym membership? Scientists have discovered that bodyweight calisthenics can be as effective in building strength and improving posture. One 2017 study found incorporating exercises like squats, pushups, and lunges into physical education classes helped school children improve their athletic performance.

So skip the strains of pricey equipment at the local fitness center - why not try something fun with simple body weight movements instead to boost your health and well-being?

Makes You More Robust

Want to get fit and strong? Calisthenics exercises are your answer! Not only can they help you build full-body strength, but as you progress over time, there are plenty of ways to up the ante with more challenging variations.

On a squat or single-leg squat for extra intensity, plus slow down (or even hold) those reps if building muscle is what you're after. Or supercharge their power by speeding them up when looking for explosive athleticism instead. Bring it on!

It's Fun

Let's get your body moving in all the ways! Spice up classic strength-building exercises, like squats and pull-ups, by adding fun variations to challenge yourself. Try single leg or arm movements for an extra balance boost - you'll be amazed at how strong, flexible, and just plain badass you can feel with every workout!

Best Calisthenic Exercises for Beginners

New to fitness? Start your journey on the right foot by mastering the basics. Already a pro? Take it up a notch with more advanced calisthenics workouts tailored perfectly for you!

If you are a beginner, start small with these simple yet effective calisthenics exercises: squats, lunges, pushups, planks - all the classics! If you're ambitious, try bent, or straight leg raises. Go forth and conquer those goals!

Let's delve deeper into the best calisthenic exercises for beginners.



Doing squats as calisthenics for beginners can be a great way to build strength, increase flexibility, and improve balance. Squats are a compound exercise that can target multiple muscle groups at once.

The main benefits of squats are that they increase your leg, endurance, and core strength. Further, they can improve your posture since they strengthen your core so you can prevent the risk of other injuries.

How to Do It:

  • Stand with your feet wider than shoulder-width apart while your toes point slightly outwards.
  • Take a deep breath and, as you exhale, lower your body as if sitting in a chair. Squat down until your thighs parallel the ground, and your knees form a 90-degree angle. Ensure that your back is straight and your chest is lifted.
  • Maintain this position for a few seconds, then, as you inhale, return to the starting position. Ensure your back is straight, your head is up, and your chest is lifted. Keep your knees in alignment with your toes, and do not let them cave inwards.



In addition to being a tremendous calisthenic exercise, lunges are versatile. You can perform lunges as a bodyweight exercise with weights or resistance bands. Overall, lunges are an excellent way for beginners to start with calisthenics.

They are easy to do, can be modified for any fitness level, and offer many benefits, from improving balance to developing strength, coordination, stability, and conditioning. They are versatile, so you can continue challenging yourself as your fitness level increases.

How to Do It:

  • Stand on a yoga mat with your feet shoulder-width apart. Step ahead with one foot, lower your body until your front thigh is parallel to the floor and your back knee is an inch or two above the ground.
  • Push back up to the initial position and repeat with the other leg.
  • Remember to keep your core engaged and your chest up throughout the movement.



Planks are a tremendous calisthenic exercise for beginners because they can be done almost anywhere and requires no equipment. Do planks work your entire body, particularly on the chest, abdomen, and lower back muscles? Planks can improve your flexibility. By stretching your muscles and joints, you can improve your range of motion and reduce your risk of injury.

It is essential if you are planning to move on to more advanced calisthenic exercises. Planks are a great place to start for beginners. With their low impact and potential for progression, planks can be an effective way to get into a calisthenic routine.

How to Do It:

  • Start in a pushup position; lower your body, so your forearms rest on the core slider.
  • Make sure to keep your back and body straight from head to toe.
  • Maintain this position for 30-60 seconds. To make the exercise more accessible, you can drop your knees to the ground and hold the position from there.



Push-ups are an excellent calisthenic exercise for beginners to get started. They are easy to do and require no equipment since they can be easily modified for any fitness level.

The benefits of pushups include improved muscular endurance, increased strength in the chest, shoulders, and triceps, improved posture, and increased flexibility in the chest and shoulders. Besides, pushups can also help you improve your coordination and balance.

How to Do It:

  • Lie on your stomach on the ground and extend your legs, place your hands slightly wider than shoulder-width apart and your toes curled.
  • Engage your core and press your hands into the ground while straightening your arms and pushing your body off the ground. When your arms are straight, your body must be straight from your head to your toes
  • Lower your body back to the ground, keeping your core engaged and your back straight. It completes one pushup. To increase the difficulty of a pushup, you can start in a modified pushup position, with your knees on the ground and your hands still slightly wider than shoulder-width apart. Push up from this position and lower your body back to the ground.

Advanced Calisthenic Exercises

However, if you are a pro, take your workout to the next level with advanced calisthenics exercises like burpees, pull-ups, chin-ups, handstands, and L-Sits! If you're feeling brave and want a real challenge that will leave you sore in all the right places - these moves are just what you need.

Let's explore the best advanced calisthenic exercises.


Pull ups

Pull-ups are a great way to add an advanced calisthenic to your workout routine. Pull-ups target the major muscles in your back, shoulders, arms, and core. Pull-ups can also help improve your posture, strengthening your back muscles.

You can also improve your grip strength, essential for many sports and activities. Since pull-ups are compound exercises, meaning they involve multiple joints and muscles working together. For more advanced calisthenics, you can do weighted pull-ups using dip-belts or one-arm pull-ups.

How to Do It:

  • Start by hanging from a bar with an overhand grip, keeping your hands slightly wider than shoulder-width apart.
  • From here, pull your body up until your chin is above the bar.
  • Now, slowly lower your body back down to the starting position.



Burpees are an advanced calisthenics exercise that can increase strength, endurance, and cardiovascular health. Burpees are a great full-body exercise that can be used to develop strength and endurance. They also help to increase cardiovascular health and burn fat.

Burpees can also help you improve your balance and coordination, requiring you to move your entire body simultaneously. To do burpees as an advanced calisthenics exercise, aim to perform the exercise with quick, explosive movements.

How to Do It:

  • Stand with your feet shoulder-width apart.
  • Squat down and plant your hands on the floor.
  • Kick your feet back into the plank position.
  • Jump back up to the squat position.



Chin-ups are an advanced calisthenics exercise for building upper body strength and endurance. Chin-ups work the muscles in your arms, shoulders, and back, engaging your core and leg muscles. Chin-ups also help you improve your posture and balance and build overall strength.

Chin-ups are a great addition if you want to take your calisthenics routine to the next level. Make sure to start slowly and increase the number of reps and sets over time to maximize the benefits of this exercise. Remember to use chalk to avoid slip.

How to Do It

  • To do a proper chin-up, grip the bar with an underhand grip, ensuring your palms face you.
  • Keep your arms slightly bent and your shoulders down and back.
  • Pull your body up till your chin reaches the bar, then slowly lower yourself. Do this for several repetitions.



Handstands are advanced calisthenic exercises that require strength and balance. Handstands are great for building upper body strength, improving your posture, increasing your overall fitness level, improving your balance and coordination, strengthening your core muscles, and improving your posture.

So, handstands are an advanced calisthenic exercise that can help you to improve your overall fitness level and build strength and balance. Although they can be challenging to master, you can eventually become an expert with practice.

How to Do It:

  • Start by standing tall with your feet together and your arms extended above your head.
  • It is important to remember to keep your core engaged and your spine straight while in the handstand position. You also want to relax your arms and shoulders so you don't strain them while on the handstand.



L-sits are an advanced form of calisthenics that improves core strength, balance, and coordination. They are tricky exercises, but once mastered, they can deliver a challenging workout that can be done anywhere.

Improved core strength is achieved by engaging the abdominal muscles while holding the body in the air. Balance and coordination are improved by using multiple muscles to stabilize the body in the air. Further, body control is improved as the muscles learn to work together for a better, more efficient movement.

So, L-sits are a great way to add variety to an exercise routine.

How to Do It:

  • Start by sitting on the ground, extending your legs in front of you, and keeping your arms behind you with your palms flat on the floor.
  • Now lift your legs off the ground and keep your body up with your arms. Make sure to keep your legs as straight as possible and your back as straight as possible.
  • Maintain this position for as long as possible, and lower your legs.


So there you have it - calisthenics exercise explained! As we've seen, it's a great exercise that requires zero equipment yet still provides excellent results. Whether trying to tone your body or want an intense workout throughout the week, calisthenics is a great way to watch the pounds melt away.

Finding inspiration for these exercises can be difficult, so consider this list: squats, lunges, pushups, planks, pull-ups, chin-ups, handstands, and burpees. L-Sits are also beneficial if you're looking for something extra challenging.

Success comes with dedication and hard work - keep going even if progress starts slow! Taking part in calisthenics exercises is one way to lead a healthier lifestyle; why not try it?

Article Sources

  • Thomas, E., et al. "The Effects of a Calisthenics Training Intervention on Posture, Strength and Body Composition."-Isokinetics and Exercise Science, vol. 25, no. 3, Jan. 2017, pp. 215-22.,

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Luna Morin

Luna is a freelance writer, passionate about bringing a positive change in people’s lives by producing well-researched content related to health and fitness. She makes sure that her content is relatable to her audience by exploring the latest trends in fitness.

Start your fitness journey today!

Take an extra 10% off your order.

reach out

Toll Free: (833) 366-6733

5700 Crooks Road, Troy, Michigan 48098

*By submitting this form you are signing up to receive our emails and can unsubscribe at any time.