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Can you carry your own body weight?

Yes, Calisthenics, as the word suggests means strength performed with beauty and perfection. Calisthenics is the gymnastic exercises which are performed to achieve bodily fitness with a great finesse.

It consists of exercises which employ motion such as bending, swinging, twisting, jumping, running, pushing, as well as push-ups, sit-ups, pull-ups, and chin-ups. They are generally called Bodyweight exercise. They are intended to increase your overall body strength, flexibility, resistance and improve your cardiovascular system.

No other equipment is used apart from one’s own body weight in calisthenics exercise form. It is the most important form of exercise as it builds stamina, strength and improves the balance, agility, and endurance. The best thing about this form is that you only need a floor and a wall for most of the exercise. Add in a pull-up bar and that is all you need. No other equipment is required. It is the most desired form for all those who don’t want to be ‘gym rats’.

Calisthenics is one of the oldest forms of exercise used by our ancestors to build strength all around. It is still one of the best methods to build rock solid, powerful muscles. Nowadays, it is associated with the rapidly growing and the most popular international sport- Street Workout. Street workouts are the bodyweight workout performed by athletes which include advanced calisthenics skills such as muscle ups, bar spins, both front and back levers, human hand flag, and handstand pushups. This kind of sport requires muscle tension, pure strength, energy, and coordination.  It does not only make you strong but will also help you gain more muscles mass and a better lean physique.

Apart from athletes, this form of exercise is also used by Sports Team and Military Units to increase group cohesion and discipline.

Calisthenics for Beginners

Following are the basic calisthenics exercises which can be performed if you are a newbie in fitness. These exercises will give you a strong base to get you move on to a specific training goal in future. It will strengthen your whole body and overall endurance.

  • Jumping jacks
  • Lunges
  • Squat jumps
  • Crunches
  • Push-ups
  • Pull-ups
  • Chin-ups
  • Planks
  • Dips


Calisthenics for Intermediates and Advanced

Once you have achieved a grip on beginners Calisthenics workout, you can increase the intensity of the exercise to build the strength and muscles. Following are the calisthenics exercise which can be performed by an experienced athlete as it will require more strength. It focuses on arms, legs as well as core body.

  • Tabata Burpees
  • Box Jump
  • Clapping push-ups, Diamond push-ups, and One-arm push-ups
  • Handstand push-ups
  • Planche push-ups
  • Muscle-ups
  • Wall sit
  • Pistol squats
  • Chest dips
  • Side Planks
  • Walking Lunges
  • Chest Dips
  • Human Flag


Calisthenics Vs Weightlifting

With the increase in popularity of Calisthenics, people are more curious to know for which is the better option to build a toned body and achieve the fitness goals. It is important to understand that both calisthenics and weight lifting have their own benefits and drawbacks. Both are the forms of strength training and useful for developing strong muscles, healthy bones, and better stamina.


The primary benefit of Calisthenics is that it can be performed anywhere in any open space. You don’t need to rely on gym and pieces of equipment for maintaining fitness and build endurance and resistance. Hence it is budget friendly too. The repetitive exercise performed in calisthenics uses your own resistance to build strength and moderate muscle mass. Increased muscle mass raises your metabolic rate which allows your body to torch the calories and lose weight.

But if you are looking to develop muscle mass quickly, calisthenics will not serve as the best option for you.


Weight lifting will help you grow your muscles rapidly. It will boost your metabolic rate which will help you burn those extra fats and get the lean physique.

But the only disadvantage is that it sets your boundaries. You need types of equipment such as dumbbells, machines to train and a spotter/trainer who can guide and spot you throughout the training. So it is heavy on pockets.

So, don’t underestimate the power of bodyweight training. Calisthenic training will transform your body into strong, fit and robust biological machine.

About The Author Team

We as a Sixpacks team are here to eliminate every FENCE- Mental, Physical, or Emotional- that holds you back from becoming your BEST SELF! We are your ROADMAP TO FITNESS.

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