Calisthenics is a word that tends to associate a particular image with it, and that image isn't always what most people think of as the most traditional strength training workout. However, bodyweight workouts are not only something people are returning to socially in the internet age, but also remain one of the best, if not the best, forms of free physical strength training you can do without equipment!
While most people still think that just going to the gym and lifting weights every day is the only way to improve fitness seriously, strength training that uses your body weight as resistance for full-body exercises offers a wide range of calisthenics benefits!
Builds Strength and Muscle Endurance
What is calisthenics good for? Well, one of the most obvious advantages of calisthenics is that you need exactly zero equipment to do a calisthenics workout. Many common calisthenics exercises, such as push-ups, pull-ups, squats, and lunges, build muscle strength and endurance by using your own body as resistance. In fact, several studies show that calisthenics effectively improve muscle strength.
The American College of Sports Medicine demonstrated that calisthenic exercises can elicit strength adaptations comparable to those of weight training.1
Calisthenics workouts are effective and relatively simple movements that can be performed anywhere, meaning not only do you save on a gym membership, but you also don't need to travel to the gym to get your workout in.
This method of training means you can efficiently work calisthenic workouts into your week, as you can fit a workout into any time slot in your day.
For this reason, this is great for busy working people, as bodyweight workouts inherently require much less time investment than a gym workout with equipment! Another great advantage of calisthenics is that, by definition, it trains every single muscle in your body. This is a great advantage because, in reality, while we all like the idea of having big biceps, true strength and fitness come from training every muscle equally.
The ancient Greeks used bodyweight exercises to build strength and agility, making them the cornerstone of their athletic training. Calisthenics played a role in the training of warriors and athletes, improving their combat skills and physical abilities. 2
Enhances Flexibility and Mobility
Of course, one common misconception about calisthenics workouts is that, without equipment or weights, you would have a limited range of exercises to choose from to increase the difficulty of your workout. However, even just with bodyweight exercises, you will still make the workout more challenging, often requiring a greater range of motion and active joint control, which naturally enhances flexibility and mobility!
For instance, you can do deep squats, lunges, push-ups, and hanging exercises to make your workout especially challenging.
More challenging movements, of course, take time to master. However, they help develop flexible, resilient joints and improve overall movement efficiency.
Several reports, such as one from Harvard Health Publishing, have shown that regular calisthenics practice leads to significant improvements in flexibility, strength, endurance, and coordination. 3
When practiced consistently and safely, calisthenics workouts make a great addition to your leg, push, and pull days, respectively!
Improves Cardiovascular Health
Although we all have an image of strength being directly proportional to the weights you can lift at the gym, there is more than just building muscle strength. Calisthenics can improve your overall fitness and heart health, as exercises like burpees, mountain climbers, jump squats, and push-ups elevate your heart rate. All these physical efforts improve heart efficiency, circulation, and overall aerobic capacity.
Thanks to this, calisthenics is particularly effective for calorie burning! A typical calisthenics session can burn approximately:
This naturally makes calisthenics a great workout option for improving cardiovascular health, from beginner to advanced, since even the most experienced fitness pros can benefit from adding calisthenics to their routines for an excellent balance!
Discover multiple calisthenics exercises you can choose from to start training.
Promotes Functional Fitness
One of the most obvious benefits of calisthenics exercises is that it naturally improves your functional fitness, enabling you to move efficiently and safely in everyday life.
Because we live in very sedentary societies, our muscles aren't used nearly as much as they need to be to stay healthy. For most people, their arms won't even get any proper exercise unless they go out of their way to train them! Looking after your body is the main reason for doing any fitness, and in the case of calisthenics, this is especially practical.
As you are using your bodyweight exclusively for the exercises, you will learn to better control your body, which is not only immensely personally rewarding and satisfying at the beginning but is extremely useful!
If you want to learn more about calisthenics and weight training, find out which activities are best for you.
Supports Mental Wellbeing
We all know that regular physical activity strengthens the body and mind. Exercise triggers the release of endorphins and serotonin, neurotransmitters associated with happiness, a better mood, and reduced stress. In fact, physically active people report lower levels of stress, depression, and fatigue. 4 And of course, we can include exercising through calisthenics here, especially when practiced consistently.
Reduces stress
Calisthenics helps reduce cortisol (the stress hormone) and promotes physical relaxation.
Improves mood
Exercise stimulates the release of endorphins and serotonin, which are associated with happiness and emotional balance.
Reduces anxiety
Regular calisthenics sessions can reduce nervous tension, anxiety, and depressive symptoms.
It's important to keep consistency and work on the technique so you can improve your calisthenics skills and abilities and get all the Calisthenics benefits of regular exercise.
Calisthenics vs. Traditional Weight Training
Calisthenics and traditional weight training are both effective training methods, but it is important to understand the differences between them. You will find all the differences below:
Calisthenics 🤸
- It is based on bodyweight movements such as push-ups, pull-ups, squats, and planks.
- Accessibility, low cost, improved mobility, and flexibility.
- Improves coordination, balance, and body control.
- One limitation of calisthenics is that it can be difficult to progress beyond a certain level of strength, especially in the lower body.
Traditional weight training 🏋
- Uses external loads, such as bars, dumbbells, and machines, to work specific muscle groups.
- Allows for precise progression of load to maximize muscle hypertrophy and strength.
- Weight training is well-suited for increasing endurance.
- Its limitations include the need for equipment or access to a gym. It can also take longer to master the proper technique.
In practice, the choice between calisthenics and weight training will depend on your goals. Calisthenics is often preferred by beginners focused on overall fitness. On the other hand, weight training may be more suitable for people who want to increase muscle mass. Also, combining both offers the most significant benefit: developing movement quality and body control, and progressing in strength and muscle development.
References
- Christopher J. Kotarsky, Bryan K. Christensen, Jason S. Miller, & Kyle J Hackney. (2018). Effect of progressive calisthenic Push-Up training on muscle strength and thickness. The Journal of Strength and Conditioning Research. https://www.researchgate.net/publication/321297726_Effect_of_Progressive_Calisthenic_Push-Up_Training_On_Muscle_Strength_and_Thickness
- Sam. (n.d.). The rise of calisthenics: All you need to know about bodyweight training. https://www.freeletics.com/en/blog/posts/calisthenics/#:~:text=The%20history,combat%20skills%20and%20physical%20abilities.
- Restivo, J. (2024, October 3). Calisthenics: An effective, low-frills way to stay fit. Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/calisthenics-an-effective-low-frills-way-to-stay-fit
- Gorav, Munam, Hira Fatima, & Syeda Fatima Imran. (2025). Effect of Physical Activity on Mood. Journal of Health, Wellness and Community Research. https://www.researchgate.net/publication/393352541_Effect_of_Physical_Activity_on_Mood
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