Calisthenics training

Definition – What is Calisthenics?

Calisthenics is a term that comes from Greek and is made up of the words “kalos” (beautiful) and “sthenos” (strength). This form of training includes exercises that are performed using only your own body weight, such as pull-ups, push-ups and squats.

Goal of calisthenics and that Training with your own body weight is to improve physical fitness naturally and perform a wide range of movements, some of which can look acrobatic and spectacular.

This training method requires no special equipment or equipment and therefore can be done almost anywhere, making it a great way to stay in shape anytime, anywhere.

Why should you start calisthenics – what will it do for me?

Calisthenics is a powerful training method that uses your own body weight and does not require any special equipment. Therefore it is a very cost-effective and flexible way of training.

The goal of calisthenics is not only a muscular and strong body, but also a combination of mobility, endurance and coordination. With this full-body workout you can improve your body awareness, make remarkable progress in a very short time and challenge your limits.

It can be practiced both outdoors and indoors, making it a very versatile training method. Calisthenics training can also be carried out anytime and anywhere.

How often should you train calisthenics?

However, there is no universal one Calisthenics training plan, which is suitable for everyone because every body reacts differently. However, in general, experts recommend that beginners should perform calisthenics two to three times a week to give the body enough time to recover and regenerate.

Advanced users, on the other hand, can train four to six times a week to take their fitness to the next level. It's important to listen to your body and not overuse yourself to avoid injury.

Who is calisthenics suitable for?

Calisthenics is a form of training that is suitable for almost everyone. Unlike weight-based training that requires lifting heavy weights, calisthenics relies on body weight as resistance. This means the exercises can be customized to suit individual fitness levels.

Calisthenics is therefore suitable for both beginners and advanced users. It's also a great option for people looking for an affordable way to stay fit since it doesn't require any special equipment.

Calisthenics workout
Top 3 exercises 12 experts

Possible calisthenics exercises

There are a few Calisthenics exercises the one for one Calisthenics workout come into question. Below we have listed 6 different exercises:

  1. Pull-ups (Pull-ups & Chin-ups): This exercise strengthens the muscles of the upper body, especially the latissimus dorsi (latissimus dorsi) and the arm muscles.
  1. Push-ups: You train the chest, shoulder and triceps muscles. Different variations can help put more strain on different muscle groups.
  1. Dips: Dips train your chest, shoulders and triceps. They can be performed on poles or on two parallel surfaces.
  1. Squats: Squats are a fantastic exercise for the entire lower body, especially the thighs and glutes.
  1. Deadlifts/Deadlifts: Although traditional deadlifts are performed with dumbbells, there are variations that use only body weight and can be used in calisthenics training.
  1. Exercises on gymnastic rings: Exercises like ring pull ups or exercises that combine pushing and pulling movements can be challenging, but they provide an effective full-body workout.

Do you need equipment to do calisthenics successfully?

No, you don't need any extra calisthenics equipment - although aids such as chin-up bars or gymnastics mats make training even more effective and add variety to the exercises. Although equipment is not absolutely necessary, it can still play a supporting role and improve training success.

Ultimately, it depends on your individual goals and preferences whether you want to use equipment or prefer to train exclusively with your own body weight.

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Calisthenics cross training

Benefits of Calisthenics

Calisthenics offers a variety of physical fitness and health benefits. Here are some of the key benefits.

  1. No equipment required: One of the biggest advantages of calisthenics is that you don't need any special equipment or a gym to perform them.
  1. Possible anywhere: You can do calisthenics exercises almost anywhere, whether at home, in the park or while traveling.
  1. Time efficient: Calisthenics exercises can be completed in a relatively short period of time, making them a practical option for people with busy schedules.
  1. Multifunctional and functional: The exercises are extremely functional and work multiple muscle groups at the same time, improving overall body strength and coordination.
  1. Body stabilization: The entire body is stabilized through the targeted building of muscles.
  1. Shaping and defining the body: Calisthenics helps sculpt and define the entire body.
  1. Improved body awareness: With calisthenics you learn to perceive your entire body, which leads to improved body control.
  1. Improved fitness and strength: Calisthenics helps stabilize the musculoskeletal system, stretch the fascia, create a tighter body and improve general fitness.
  1. Suitable for all levels: Calisthenics exercises can be adjusted in difficulty, making them suitable for both beginners and advanced exercisers.

Disadvantages of Calisthenics

Calisthenics offers a variety of benefits, but there are also some disadvantages that should be taken into account:

  1. High demands on body control and coordination: Calisthenics requires a high level of body control and coordination skills, which can be difficult to achieve, especially for beginners.
  1. Difficulty in progression: In order to ensure a progressive additional load, with calisthenics you have to make the training more difficult by changing the lever arm or move on to more difficult exercises, which is not always easy.
  1. Targeted muscle training is difficult: In contrast to strength training with weights, in which individual muscle groups can be trained in isolation, specifically training a specific muscle in calisthenics is often difficult.
  1. Weather dependence: When you exercise outside, you are exposed to the weather. Training in rain and cold temperatures can be very uncomfortable.
  1. risk of injury: If the exercise is carried out incorrectly, injuries can occur. Therefore, it is important to learn and follow the correct technique.
  1. Availability restrictions: Although calisthenics can theoretically be done anywhere, there are special ones Calisthenics facilities not available in all cities.

The history of calisthenics

The history of calisthenics dates back to ancient Greece, where athletes demonstrated their strength and endurance at the Olympic Games. Later, calisthenics was also used as a training session in various armies. Today, calisthenics is practiced by people all over the world as it is an effective way to train the body without equipment.

However, calisthenics was forgotten for a long time. It was only rediscovered in the USA in the last years of the 20th century and has enjoyed increasing popularity ever since. The Calisthenics training, also known as Body Weight Exercises, has now integrated many elements from various sports such as breakdancing, parkour and gymnastics. The result is a new, modern workout that is moving people away from gyms and towards sports and Calisthenics Park lures.

Calisthenics is an effective workout that improves strength, coordination and flexibility - everything you need to stay fit.

The importance of calisthenics in Germany

Calisthenics is becoming increasingly popular in Germany, with a growing number of training parks and communities across the country. There are currently more than 1000 calisthenics parks in Germany that are available for outdoor exercises.

There are also various calisthenics groups in Germany with a total of over 1200 members. The Calisthenics Germany community now has more than 500 followers on Instagram and there is also an official German professional association for calisthenics, the German Calisthenics and Streetlifting Association eV.

Calisthenics events are also common in Germany. In 2021, for example, the first Calisthenics Freestyle event took place in Bremen.

Despite the increasing popularity, the term “calisthenics” is not very widespread in Germany, and the exercises are often referred to as “bodyweight exercises” or “tension exercises”.

Can you lose weight with calisthenics exercises?

Yes, you can lose weight through calisthenics exercises. Calisthenics is an effective fat burning method because it is resistance training with complex exercises that can increase both strength and muscle mass and reduce fat.

Calisthenics burns a lot of calories, which can help you lose weight and body fat. It provides a full-body workout that burns calories and reduces fat. Some of the most effective calisthenics exercises for burning fat are push-ups, which can burn more calories during and after your workout.

The Calisthenics World Championships

The Calisthenics World Championship, also known as the Street Workout World Cup, is an international competition organized by the World Street Workout and Calisthenics Federation (WSWCF) is organized. The competition aims to bring together the best calisthenics athletes from around the world and evaluate their skills in various disciplines.

The competitions are typically divided into two main categories: “Freestyle” and “Strength and Endurance.” In the freestyle portion, athletes are judged on their creativity, technique and execution of tricks. The strength and endurance portion focuses on athletes' ability to perform a specific number of exercises such as push-ups, pull-ups, and dips in a specific amount of time.

There are also national and regional competitions designed to qualify athletes for the World Cup. These competitions provide a platform for athletes to showcase their skills and compete with other calisthenics enthusiasts from around the world.

Conclusion on the trend sport Calisthenics

Calisthenics offers many health and fitness benefits. It can increase overall body strength, improve heart health, promote flexibility and agility, and contribute to weight loss. In addition, it can help improve posture and reduce the risk of injury.

In conclusion, calisthenics is a versatile and accessible form of exercise that encourages people of all ages and fitness levels to stay active and improve their physical and mental health. With calisthenics you can complete an effective full-body workout wherever and whenever you want. It requires little or no equipment and can be done anywhere

By the way, this sport is also sometimes colloquially referred to as Kalistenix labeled and written. 😉

Your own calisthenics station for your backyard

Neverest Max

All TOLYMP stations are made entirely of V2A stainless steel. For calisthenics, street and fitness workouts and as a trim device or climbing tower for the whole family. Expandable with sling trainer, rings, bands, etc.

  • Certified according to TÜV standard DIN EN 16630:2015-06
  • Individually adaptable thanks to the clever modular system 
  • Stable construction, made entirely of V2A stainless steel