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Last Updated: May 03, 2023

Calisthenics: Everything You Need to Know as a Beginner!

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Dr. Sudhir Bhujbale.Ayurvedic Doctor • 24 Years Exp.MD - Ayurveda, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
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Calisthenics is, by and large, a kind of physical training that involves the use of your own body weight to improve strength and build muscles. This type of workout often involves activities that allow multiple large muscle groups to work together, like standing, grasping, and pushing. Apart from all of that, you don't need much equipment to do calisthenics, which makes it a great workout option for people who want to stay fit without going to the gym.

Calisthenics exercises can be done with different levels of intensity and rhythm. For example, some exercises might be done with light handheld tools such as wands, rings, et cetera. These exercises can be really beneficial for a person's overall health because they can help develop endurance, control, balance, flexibility, strength, and coordination.

Calisthenics is a type of physical training that was popularized in ancient Greece and then again in early nineteenth-century Greece. Today, people who are trying to stay in shape or who participate in strenuous sports use these exercises as a way to warm up, build up, or get their bodies in shape. In addition to its benefits for physical fitness, calisthenics is also now being studied for its potential to help treat various health conditions, from obesity to chronic obstructive pulmonary disease (or COPD).

There is a simple, beginner-friendly calisthenics workout plan that hits all the major muscle groups for a complete, full-body workout. So if you're a beginner, just aim to perform the following exercise circuit at least three times in a row, resting for 30 seconds between each exercise set and around one minute between each circuit repetition:


This can be a great way to start working out for beginners in calisthenics. Here's how you do them:

  • Start by standing straight with your face against an exercise bar
  • Grasp the top of the bar and remember to keep your arms slightly wider than the width of your shoulders
  • Always use your shoulder muscles to help pull yourself up and bring your head over the bar before going back
  • Do this exercise in sets as many times as you can


They are an excellent addition to your calisthenics routine, especially if you are a beginner. To do chin-ups, you must:

  • Start by standing in front of an exercise bar and grabbing it from underneath with a tight grip (your arms should be slightly closer than shoulder-width apart)
  • Use your biceps to pull yourself up, and as your head comes up over the bar, keep your eyes focused on a point in front of you
  • Perform this exercise multiple times (in sets) before moving on to another one


  • Before attempting a dip, it's important to get into the right position by standing inside a dip bar
  • Then, lift your body off the ground (into the air) by using your arms and shoulders
  • Use your tricep muscles to push your elbows back and move up and down
  • Do this as many times as you can in a row, and repeat after a pause

Note: If you are someone who doesn't have access to a dip bar, you can still perform dips by using an exercise ball or a bench. For this, you will have to bend your knees at a 90-degree angle and, at the same time, keep your feet on the ground.


  • Facing forward, position your feet parallel to each other and directly under your shoulders, with your toes pointing outward
  • Before beginning the squat, start with your feet a few inches apart, then lower your hips and bend your knees to enter the correct squat position
  • Keep your chest upright and face forward throughout the movement
  • For the perfect squat, start by lowering your body until you have your thighs parallel to the floor
  • Once you reach this point, use all the strength in your legs to jump upward

Note: To prevent injury while squatting, keep in mind that you should never extend your knees further than your toes. This may put unnecessary strain on the joints of your knees and lead to a knee injury or other serious issues.


  • For correctly executed crunches, begin by lying on your back with your spine flat on the ground
  • Your feet should also be kept flat on the ground before you go about placing your hands underneath your head
  • When performing this exercise, make sure to press your lower back firmly against the floor to ensure stabilization in this area, as it will help you avoid injury and get the most out of the exercise
  • Before slowly moving your chin towards your chest, make sure that you have your knees bent at a 90-degree angle
  • Crunch up slowly, and then return to the beginning position
  • Perform at least 10 to 15 repetitions (at a time) of this exercise


  • Bodyweight lunges are not only a great calisthenics exercise for toning your legs, but they also help improve your balance
  • You can choose to do them on the spot by simply stepping forward or backwards
  • If you look forward to challenging yourself a little more than that, you can try walking lunges
  • With walking lunges, another lunging step is taken forward instead of bringing the feet back together
  • You can even make this exercise way more challenging and intense by doing it as a jump lunge


The word calisthenics is derived from the ancient Greek words “kalos” and “sthenos,” which translate to beauty and strength, respectively. Originally used to describe the art of dancing and performing gymnastics, it has since been applied to other types of physical training routines, including bodyweight exercises. Nowadays, calisthenics is still practiced as a form of gymnastics and an exercise routine in many parts of the world.

There are many reasons why you may want to try out calisthenics. You may be looking for the easiest exercise regimes, you may have time constraints, or you may be looking for a way to get in shape that is more affordable than going to the gym. There are many benefits to training with calisthenics, and it’s an excellent form of exercise for many different types of people.

Furthermore, we hope you found this article helpful and informative! Keep checking back for more content like this in the future!

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