Callisthenics isn't just about hovering your body and feet in the air.
But let's admit it: don't callisthenics athletes look super cool when their moves seem to defy gravity?!
Being able to hold yourself in various positions while not running out of breath is definitely impressive to the onlooker, but did you know that you too can build up to this level of strength with just your own body weight?
What is callisthenics? Does it count as a sport? Is it better than weight training?
Get your questions answered in this guide to callisthenics for beginners.
What is callisthenics?
What do planks, leg raises, push-ups and jump squats have in common?
They are all callisthenic moves!
Callisthenics can be broadly defined as free-body exercises that are designed for movement without equipment. A callisthenics exercise usually involves compound movements, which are movements where the individual is working more than one muscle group at a time. A push-up, for instance, targets not only the biceps but also the triceps, pectoralis major and core muscles.
This doesn't mean that every callisthenics workout has to omit the use of gym equipment. That's why there are callisthenics bars!
Callisthenics has also been considered a form of resistance training. However, instead of using weights to build strength and endurance like in typical resistance training, the individual employs their own body weight. Therefore, others may also tell you that callisthenics is a type of bodyweight training!
Here are some example exercises to illustrate callisthenics for beginners:
- Pushing exercises: parallel dips, assisted dips, handstand push-ups
- Pulling exercises: chin-ups, rows, Australian pull-ups
- Plyometric exercises: jump lunges, clap push-ups, box jumps
You may find that certain callisthenic moves are similar to yoga. Here's a breakdown of yoga versus callisthenics for fitness.
Who invented the callisthenics exercise?
When you think of a callisthenics workout, you may be imagining an athlete performing insane bodyweight moves on callisthenics bars.
However, callisthenic exercises have been around way before these bars were invented!
Did you know Shaolin monks used to train in callisthenics to strengthen their bodies for protection against danger?
Although the term "callisthenics" was only introduced around the mid-to-late 1800s, these exercises have actually been around for centuries. Here's what we know about the history of callisthenics so far:
- The earliest records of callisthenics date back to Ancient Greece and China. Spartan warriors employed callisthenics as a core part of their military training, while Shaolin monks used similar exercises to become fast and strong, helping to build a worthy defence for their temples.
- In the early 1800s, callisthenics was popularised for physical education purposes by German gymnasts Friedrich Ludwig Jahn and Adolf Spiess. Swedish educator Per Henrik Ling and American educator Catharine Beecher advocated for callisthenics in the education of women.
- Callisthenics remained popular up until the late 1800s as it became a component of military training in the British and U.S. Army, and the exercises were also adopted by Western schools and families.
- Although callisthenics started to decline in popularity after World War I, it was later recognised as an accessible fitness activity and continued to be part of the sports curriculum in schools.
Later, when news and television programmes introduced callisthenics to other parts of the world, it became a sport that people would attend events and activities for. In 2011, the World Street Workout and Callisthenics Federation (WSFCF) was founded to coordinate and support callisthenics for beginners and professional athletes.
Find out more through these popular resources for callisthenics.
Is callisthenics getting popular?
Now, the next time someone asks you: "What is callisthenics?"...
... you have your answer!
Let's dive a little deeper into what is callisthenics and what it looks like in the 21st century. A particular period of revival for the callisthenics workout was when the sport became popular on YouTube around the 2010s. At this time, youngsters were keen on trying out impossible handstands and holds that they witnessed their idols perform with ease.
These days, it is still this nature of being able to move the body with seemingly zero limitations which makes callisthenics a highly attractive sport. Nonetheless, you don't have to be in tip-top condition to try out a callisthenics exercise and that is why it is present in many physical education lessons and coaching sessions throughout the world, including those in Malaysia.
Callisthenics benefits gymnasts, yogis and even track-and-field athletes who are looking to build coordination and flexibility.
Across the globe, various organisations are helping to bring callisthenics to the forefront of fitness and sports. Some honourable mentions include:
- WSWCF, has established its academy for international callisthenics trainer certification as well as certifications for callisthenics gyms and parks.
- The World Callisthenics Organisation (WCO) is known for its Battle of the Bars which oversees athletes going head to head in freestyle body weight competitions.
- The Callisthenics Club (TCC) runs exciting callisthenic projects such as the European Callisthenics Event (EUCE) and the NextGen Games.
The callisthenics benefit of meeting other fitness enthusiasts during sports gatherings and events is another reason why this sport continues to remain popular regardless of age, gender and ethnicity. If you are ever looking for a fun way to make friends, this could be the activity for you!
Can you build muscle with only callisthenics?
Being able to participate in international-level competitions is just one callisthenics benefit. The real question is, can you enhance your fitness levels effectively by just relying on your body weight?
There is a popular debate regarding the effectiveness of callisthenics versus weight training, the latter working the different parts of your body by using external weights and increasing the load as you progress in muscular strength. One argument is that since a callisthenics exercise uses body weight, it won't be as effective as weight training to build strength and endurance.
If we are talking about enhancing neuromuscular efficiency and strengthening the musculoskeletal system (aka your muscles, tendons and bones), then weight training does a fantastic job by offering room for the individual to progress beyond just the ability to support their own body weight. With weight training, this person can adjust their desired weight load and even build up to carrying 100 kg or more.
However, callisthenics offers a unique way to train your body's strength and endurance because you can work several muscle groups at once while still applying varying degrees of intensity and motion to your movement. A simple push-up, for example, can be elevated into a one-handed push-up or a handstand push-up. Give it a try yourself to see how challenging it can be to train strength, balance and coordination all at once!
Perhaps one of the biggest advantages of callisthenics is that you don't need to spend additional costs on purchasing weights or any other fancy gym equipment. Accessibility is an integral element in measuring the effectiveness of any exercise, and this is what callisthenics does extremely well. Indeed, a callisthenics workout will appeal to those who don't have the leisure of going to the gym but still want to stay fit!
The table below summarises what is callisthenics and weight training that you should consider when building your fitness routine:
| Weight Training | Callisthenics |
|---|---|
| Uses additional weights to perform exercises. | Uses only body weight to perform exercises. |
| Weights are progressively increased to build muscular strength. | Varying degrees of motion and intensity help to build muscular strength. |
| Involves equipment such as kettlebells, dumbbells and medicine balls. | Equipment such as callisthenics bars are optional. |
| Effectively targets each muscle group and enhances neuromuscular efficiency. | Works several muscle groups at the same time while also benefitting one's coordination, balance and flexibility. |
There are many other reasons you should learn callisthenics no matter your level of fitness.
How do I start callisthenics?
We're excited that you've taken an interest in callisthenics!
As with many types of exercises, start by researching the necessary equipment you may need to begin your callisthenics exercise routine. It's very possible that you have everything you need at home though, since many of the exercises for beginners don't involve callisthenics bars or other additional equipment.
Begin here if you're ready to start your callisthenics workout for beginners.
We highly recommend seeking professional guidance to begin your callisthenics training, especially if you want to get serious about this exercise. Working with someone who is experienced, such as a personal trainer on Superprof, could go a long way in helping you master basic moves that require coordination, balance and skill.
By looking up personal training on Superprof, you can immediately find experienced personal trainers trained in the foundational elements of callisthenics and helped those passionate about callisthenics benefit from the exercises. Learning callisthenics with a Superprof personal trainer can be especially helpful if you are:
- Looking to build strength and improve fitness within a fixed time period
- Struggling to maintain a proper callisthenics exercise routine
- Interested in following a structured callisthenics workout programme as opposed to experimenting with different callisthenic moves every day
Find out more about personal training on Superprof by visiting our tutors' page to gain access to our extensive catalogue of over 7,000 personal trainers. With Superprof, you are guaranteed to find the right personal trainer who can guide you through everything callisthenics from the beginner level onwards.
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