Calisthenics is actually great for beginners. You don’t have to be advanced in fitness to start today. The exercises are usually designed so that you can adapt them to your own fitness level or how you are feeling on the day. Since you use your own body weight as resistance, you can control the intensity according to your current level of performance.
For example, start with easier versions of the exercises and then gradually increase the difficulty as you get stronger. Each exercise can be adapted. For example, you can put your knees on the floor during push-ups to make the exercise easier, or use a resistance band for support during pull-ups. Calisthenics includes fundamental movements such as pushing, pulling and bending, which are important for developing basic strength and flexibility. These are easy to learn and provide a solid foundation for any muscle training.
Listen to your body during training
In the long term, you will develop a better feeling for your own body and certain movement sequences, which not only teaches strength, but also stability and coordination. As a beginner, you will quickly notice progress. The exercises are very effective for building strength and endurance, so you can tackle more intense variations of the exercises relatively quickly. Many exercises require little or no equipment. This makes it easier to integrate regular training into your individual daily routine.
For beginners, it is recommended to start with a full workout 2 – 3 times a week. This allows you to get used to the new movements and ensures the necessary regeneration. Advanced athletes can of course increase to 4 – 5 times a week, targeting different muscle groups on different days (“split training”). Please do not forget to plan rest days.
How to learn calisthenics effectively
Online tutorials that show how to perform the exercises correctly are a valuable resource. In addition, it can be beneficial to find a community. Exchanging ideas with like-minded people can be enormously motivating and offer new perspectives. It is important to train progressively. Technique is always the focus to avoid injuries. Take the time to master all movements properly before increasing the intensity.
In addition to strength training, strengthening your own mobility should also be integrated into your training plan in order to stay fit and flexible. Regular reflection on your progress helps you to adjust your goals and set new challenges. A balanced diet provides the body with the necessary nutrients, while sufficient sleep and recovery phases are important to support regeneration.
Reduce the risk of injury to a minimum
A proper warm-up before training optimally prepares the muscles for the upcoming strain. It is important to gradually increase the complexity of the exercises to avoid overloading. In addition, the signals from your own body should be taken seriously. Pain and discomfort must not be ignored under any circumstances!
A varied training that integrates strength, flexibility and mobility is not only effective, but also minimizes imbalances in the body. With the right preparation, consideration of individual fitness and correct execution of calisthenics exercises, the risk of injury can be kept relatively low. A trainer or fitness expert can provide additional support to further optimize technique and address individual needs.
Calisthenics: What characterizes the fitness trend | Integrate it into everyday life as a beginner – all articles at a glance.
