Calisthenics vs Bodyweight Training: Is One Better for You?

If you’re wondering what the difference between calisthenics vs bodyweight training is, you’re in the right place.  In today’s fast-paced world, staying fit and healthy is a priority for many, but finding the time to hit the gym can be challenging.

As a personal trainer, I often encounter busy individuals who are looking for effective workout routines that can be done anytime, anywhere, without the need for specialized equipment.

This is where calisthenics and bodyweight training come into play. Both forms of exercise use your body weight as resistance, making them ideal for those who want to stay active on vacation or at home while managing a hectic schedule.

In this comparison, we’ll delve into the unique benefits of each approach, helping you decide which one best aligns with your fitness goals and lifestyle.

What is calisthenics?

Calisthenics is a form of exercise that focuses on using one’s body weight to build strength, flexibility, and endurance. Unlike traditional weightlifting, calisthenics requires little to no equipment.

Instead, it relies on movements like push-ups, pull-ups, and squats to engage various muscle groups. The beauty of calisthenics lies in its ability to improve overall body control, coordination, and muscle tone through skillful and dynamic movements.

Skill Training

One of the hallmarks of calisthenics is skill training. This aspect goes beyond mere strength building.  It emphasizes mastering specific skills that showcase both beauty and strength.

Movements like the planche, front lever, and human flag are not only impressive feats but also require significant practice and dedication to achieve.

Street Workout

Calisthenics has also given rise to the street workout culture. Street workouts are often performed in public parks or urban spaces, where athletes use bars, benches, and other structures to perform their routines.

This community-driven aspect makes calisthenics not just a workout but also a social activity, fostering a sense of camaraderie among participants.

Calisthenics vs bodyweight training

Are calisthenics and bodyweight training the same? The answer is both yes and no. They overlap significantly as both forms of exercise rely on using body weight for resistance.

However, while all calisthenics exercises can be classified as bodyweight exercises, not all bodyweight exercises fall under calisthenics.

Typically, calisthenics requires more skill and technique, often with a focus on achieving specific, advanced movements.

10 examples of bodyweight training

1. Calisthenics training

Calisthenics are bodyweight movements that focus on developing strength and flexibility through pushing, pulling, and lifting one’s own body weight. They include

2. Yoga

Yoga is a popular form of bodyweight training that focuses on strength, flexibility, and balance.

Poses and sequences in yoga require using the body’s weight to maintain proper alignment and engage various muscle groups.

3. Pilates

Pilates is another form of bodyweight training that emphasizes core strength and stability. It incorporates movements that target the abdominals, back, and hips to improve posture and balance.

4. Dance-based workouts

Dance-based workouts like Zumba, Hip Hop Abs, and Barre classes use bodyweight movements to improve cardiovascular fitness, coordination, and muscle endurance. They also offer a fun and energetic way to get in shape.

5. Step aerobic

Step aerobic classes incorporate bodyweight exercises with a raised platform or step. These workouts focus on improving cardiovascular endurance, coordination, and leg strength.

6. Martial Arts

Martial arts such as karate, taekwondo, and Muay Thai use the body’s weight to perform various strikes, kicks, and movements. They not only provide a full-body workout but also teach self-defense techniques.

7. Travel-friendly workouts

Bodyweight training is perfect for those who are constantly on the go. These workouts often require little to no equipment, making it easy to stay in shape while traveling or on vacation.

8. Gymnastics

Gymnastics is a form of bodyweight training that requires strength, flexibility, and control. It involves performing various skills on apparatus such as bars, beams, and rings.

9. Strength training

Bodyweight strength training exercises include dips, push-ups, pull-ups, rows (also common examples of calisthenic exercises), squats, lunges, and planks. These exercises target multiple muscle groups and can be modified to fit various fitness levels.

10. Aerobic exercise

In addition to bodyweight strength training, aerobic exercises such as running, cycling, and swimming use the body’s weight to improve cardiovascular fitness.

One of the best things about bodyweight training is that you can perform these exercises anywhere – whether at the park, on vacation, in your home or your backyard. They are convenient and require little to no equipment.

With bodyweight training, you can get a great workout using just your body weight and creativity. Whether you want to exercise for one hour or exercise for just 30 minutes, there are countless ways to include bodyweight training into your daily routine and reach your goals.

Plus, as you continue to progress and build strength, there are endless variations and modifications of exercises to keep challenging yourself.

14 examples of calisthenic exercises

1. Planche

The planche is an impressive calisthenic exercise that involves holding the body horizontally with only the hands touching the ground. It requires a significant amount of upper body and core strength, as well as balance and control.

2. Handstands

Handstands not only build shoulder and arm strength but also improve balance and coordination. They can be done against a wall for support or freestanding for an extra challenge.

3. Handstand push-ups

Handstand push-ups are another challenging exercise that targets the shoulders, triceps, and core. It involves pressing your body weight up from a handstand position.

4. L-sit

The L-sit is a core exercise that requires you to hold your body up with your hands while keeping your legs straight in front of you. It not only strengthens the core but also improves flexibility.

5. Pull-ups

Pull-ups are an excellent upper body exercise that targets the back, shoulders, and arms. They can be modified to suit different fitness levels, making them a versatile calisthenic exercise.

6. Pistol squats

Pistol squats are a single leg squat that not only works the legs but also improves balance and coordination. It can be performed using just body weight or with added resistance for an extra challenge.

7. Front level

The front lever is an impressive exercise that requires a lot of strength and control. It involves holding the body parallel to the ground while hanging from a bar.

8. Human flag

The human flag is a complex exercise that involves holding the body horizontally while gripping onto a vertical pole. It requires significant upper body and core strength, as well as balance and coordination.

9. Dragon flag

The dragon flag is a challenging core exercise that involves lying flat on your back and lifting the body up into a straight position, using only the arms for support. It not only targets the abs but also works the upper body muscles.

10. Muscle-up

The muscle-up is a combination of a pull-up and dip, where you pull yourself up over a bar and then push yourself up into a dip position. It requires both upper body and core strength, as well as technique and coordination.

11. Ring exercises

Ring exercises, such as ring dips and muscle-ups, are performed using gymnastic rings or a suspension trainer instead of a stationary bar. They require more stability and control, making them a challenging but effective upper body workout.

12. Dips

Dips are a great calisthenic exercise for targeting the chest, triceps, and shoulders. They can be performed on parallel bars or using two chairs or other stable objects at home.

13. Push-ups

Push-ups are a classic calisthenic exercise that targets the chest, arms, and core. They can be modified in various ways to increase or decrease difficulty, making them suitable for all fitness levels.

14. Rows

Rows are a back-strengthening exercise that can be performed using a bar, rings, or other equipment. They target the muscles in the upper and middle back, as well as the biceps.

Does calisthenics training only use bodyweight?

While calisthenics primarily involves bodyweight exercises, it doesn’t always exclude additional resistance. Weighted vests, chains, and other forms of resistance can be incorporated to increase the intensity of workouts and further challenge the muscles.

Why calisthenics may not be for you

Despite its many benefits, calisthenics may not be suitable for everyone. Here are a few reasons why it might not be the best fit for you:

• Specific Goals: If your goal isn’t to achieve a specific skill, calisthenics may not be for you.  Of course, bodyweight training is still effective, but it won’t align with your personal goals. For example, if your primary goal is to build large muscle mass, traditional weightlifting may be more effective.
• Patience: Calisthenics requires dedication and patience, as mastering the skills takes time. This requires patience as you’ll spend a lot of time working to achieve one specific exercise.
• Time Constraints: Some advanced calisthenics moves need considerable practice, which might not fit into a busy schedule.
• Preference: If you simply don’t enjoy calisthenics, it’s better to find a form of exercise you love.

Weight lifting vs bodyweight training

Weight Lifting and bodyweight training each have their advantages. Weightlifting is great for building muscle mass, increasing strength, and targeting specific muscle groups.

On the other hand, bodyweight training, including calisthenics, is excellent for improving overall body strength, flexibility, and endurance without needing extensive equipment.

Conclusion: calisthenics vs bodyweight training

So are calisthenics bodyweight exercises?  Yes and no.  Both calisthenics and bodyweight training offer unique benefits that can cater to different fitness goals and preferences. 

Whether you prefer the skill-centric approach of calisthenics or the flexibility of general bodyweight training, integrating these exercises into your daily routine can lead to substantial fitness improvements.

If you’re uncertain about which path to take, why not try both? See what resonates with you and aligns with your fitness objectives. Then enjoy!

FAQs

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