{"id":59249,"date":"2024-02-28T14:21:41","date_gmt":"2024-02-28T14:21:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59249"},"modified":"2025-02-13T20:09:05","modified_gmt":"2025-02-13T20:09:05","slug":"calisthenic-for-strength","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/","title":{"rendered":"Calisthenics for Strength: Will It Make Me Stronger?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Is_calisthenics_good_for_strength\" >Is calisthenics good for strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Is_20_minutes_of_calisthenics_enough\" >Is 20 minutes of calisthenics enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#How_many_sets_of_calisthenics_for_strength\" >How many sets of calisthenics for strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Do_high-rep_calisthenics_build_strength\" >Do high-rep calisthenics build strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#What_is_the_best_exercise_for_calisthenics\" >What is the best exercise for calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Push-ups\" >Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Trunk_Twists\" >Trunk Twists\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Is_20_minutes_of_exercise_enough_to_build_muscle\" >Is 20 minutes of exercise enough to build muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#How_long_should_a_calisthenics_workout_be\" >How long should a calisthenics workout be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Will_20_minutes_of_exercise_make_a_difference\" >Will 20 minutes of exercise make a difference?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#Can_you_get_fit_with_a_20-minute_workout\" >Can you get fit with a 20-minute workout?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What if we told you that you can get stronger without hitting the gym and lifting heavy weights? An overall myth about serious \u201cgym training\u201d and \u201cunserious home training\u201d is still stuck in some people&#8217;s heads.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">For sure, if you\u2019re an avid gym goer who devours new exercises with more loads and challenges, it\u2019s amazing. But let\u2019s face it, not every person likes it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is a perfect alternative to gym workouts though &#8211; calisthenics. You train at home, increasing your strength and endurance, simply by engaging in these full-body workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re unfamiliar with the term, here\u2019s an easy explanation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics is one of the oldest forms of resistance training originated in Ancient Greece. The word calisthenics means \u201cbeautiful strength\u201d which indicates that this exercise is designed to make you stronger and well-shaped. Your body is the primary resistance in calisthenics, which makes it even more attainable and accessible to most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides defining your muscles, calisthenics is widely known for improving poor posture, flexibility, and \u201cshaky\u201d coordination. Being accessible to everyone, this type of activity gathers a large pool of newbies who want to improve their posture and flexibility, and of course, become more physically powerful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today you\u2019ll learn information about the effects of calisthenics on building strength, the number of sets and reps you should perform to improve muscular strength, and to finish you will get 7 <\/span><span style=\"font-weight: 400;\">best calisthenics practices to do at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics for strength: will it make me stronger?\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_calisthenics_good_for_strength\"><\/span><b>Is calisthenics good for strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In a nutshell, yes, it is a great option for those looking to build strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics is a top-notch way to build muscle and strength. By using your body weight as resistance, you challenge your muscles to grow and adapt to more difficult exercises which increase muscle mass and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a glimpse at the science that supports this:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One study of 28 men found that eight weeks of calisthenics improved posture and body mass index (BMI) and also impacted strength (<\/span><a href=\"https:\/\/content.iospress.com\/articles\/isokinetics-and-exercise-science\/ies170001\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). One group did calisthenics and the other followed their regular training routines. Researchers discovered that the group that did calisthenics increased the number of press-ups and pull-ups, despite not including these exercises in their calisthenics routine. The second group that engaged in their regular training routines did not improve on what they could do before the eight-week study began.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another big study in 2015 <\/span><span style=\"font-weight: 400;\">explored if calisthenics based training programs<\/span> <span style=\"font-weight: 400;\">in Physical Education classes in school children had any positive outcomes for the children. The research supports that bodyweight <a href=\"https:\/\/betterme.world\/articles\/lower-body-calisthenics\/\">calisthenics exercises<\/a> (such as squats, push-ups, and lunges) increased their strength, compared to recreational sports activities alone (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/285187970_Does_a_Calisthenics-Based_Exercise_Program_Applied_in_School_Improve_Morphofunctional_Parameters_in_Youth\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another study with push-ups points out that increasing repetitions can help build muscular endurance. By doing more push-ups you get your muscles to endure more push-ups before reaching fatigue. Yet, you need to vary and progress the exercise if you want to increase muscle strength as you progress (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Therefore, calisthenics can be beneficial for building strength. Repeating the movements will make you stronger. Even though you can\u2019t add more weight to your calisthenics exercises, you can progress them in other ways to continue building strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most potent way to gain strength and muscle through calisthenics is by adapting progressive overload principles, instead of simply adding more reps.\u00a0<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_calisthenics_enough\"><\/span><b>Is 20 minutes of calisthenics enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you will see significant improvements in your strength by performing two or three 20-30-minute sessions of strength training per week, according to the <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">Mayo Clinic<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics\u00a0 exercises engage multiple muscle groups. This makes it an excellent option for those who want to get physically stronger, more agile, and shed some calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re starting your calisthenics training, master these sessions twice or thrice a week. As you get the hang of proper form and technique, you may progress to more frequent sessions, such as 4-5 times a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to get the most out of calisthenics training, try a healthy<\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-diet\/\"><b> Calisthenics Diet <\/b><\/a>that <span style=\"font-weight: 400;\">will help you reach desirable results faster.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/4.png\" alt=\"calisthenics for strength\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_many_sets_of_calisthenics_for_strength\"><\/span><b>How many sets of calisthenics for strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics for beginners and advanced surely differ in the number of sets and repetitions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yet, there are essential guidelines for gaining strength through calisthenics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform 3-4 sets per one exercise focusing on the 6-12 repetitions. Still, it all depends on the exercise, as some may be more difficult than others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners ideally should start with 2-3 sets of 10-12 reps. Remember to listen to your body\u2019s feelings during each exercise. Nagging pain would be the main reason to stop an exercise and check with a doctor before proceeding with your program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, warming up and cooling down before and after the workout is vital to muscle recovery and decreased risk of injury.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_high-rep_calisthenics_build_strength\"><\/span><b>Do high-rep calisthenics build strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Adding repetitions to your exercises may be helpful for building strength. Progressive overload is exactly what you need at this point. Adding repetitions is one way to gradually increase the intensity of your workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are effective ways to progress in calisthenics:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change the angle of the exercise. <\/span><span style=\"font-weight: 400;\">For example, in a reverse lunge, you can increase the height of your platform creating a deficit lunge. When it comes to push-ups you may start with elevating your feet, which will recruit more muscles in your chest, arms, and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do tempo training. Move slowly through an exercise and focus on the eccentric and concentric phases. Allowing you to increase your time under tension.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change the base of your support. For instance, you can progress from a <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">bodyweight squat<\/a> to a pistol squat, and squatting one leg instead of performing a typical squat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add plyometrics. Utilizing high impact variations of exercise can increase the intensity of an exercise. Examples of this may be a jumping lunge, jumping squat, or push-up with a clap.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/starter-calisthenics\/\">Starter Calisthenics: Shape Yourself Up With Beginner Full-Body Training<\/a><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/plyometrics-vs-calisthenics.png\" alt=\"calisthenics for strength\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_best_exercise_for_calisthenics\"><\/span><b>What is the best exercise for calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We have collected 7 top-notch calisthenics for strength at-home exercises to empower you not only physically but mentally. If you have <\/span><b><a href=\"https:\/\/betterme.world\/articles\/calisthenics-equipment-for-home\/\">Calisthenics Equipment for Home<\/a>, <\/b><span style=\"font-weight: 400;\">you may use it for more advanced exercises. These activities do not require any equipment.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trunk Twists<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\"><span style=\"font-weight: 400;\">Jumping Jacks<\/span><\/a><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in the plank position by lying facing down with your forearms and toes on the floor. Keep your elbows directly under your shoulders and your forearms are facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your abdominal muscles and lift your hips off the ground keeping your torso straight. This is the neutral spine position. Keep your shoulders down and your heels over the balls of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 20 seconds. Release to floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Over time work up to 30, 45, or 60 seconds.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><b>Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one foot approximately 2-3 feet in front of you. Make sure your foot lands flat on the floor. Your rear heel should rise off of the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to 90 degrees as you lower yourself. Keep your trunk upright and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forcefully power up to standing and return to the original position.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet a tad wider than hip-width and toes facing slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit your hips back, bend at the knees while pressing your knees slightly open.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit into a squat position keeping your heels on the ground and back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop low enough that your thighs are at least parallel to the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into your heels and straighten your legs to return to a standing position.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\">experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-ups\"><\/span><b>Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on the floor on all fours, placing your hands slightly wider than your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t lock your elbows.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs back to balance on your hands and toes in a high plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core pulling your belly button toward your spine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly bend your elbows, lower yourself to the floor, until your elbows are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and push back up through your hands, returning to the starting position.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a standing position with your feet shoulder-width apart, arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down to place your hands on the floor in front of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your legs back into a high plank position creating a straight line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower toward the ground and bend your elbows bringing your body toward the floor into a push-up. Your body should be straight and your core tight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rise back to high plank.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to a squat position. Jump your legs forward. As you land, make sure your feet are flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump! Reach your arms up towards the ceiling. Land in the original standing position and then go back to Step 1 and restart the process.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Trunk_Twists\"><\/span><b>Trunk Twists\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms to your shoulder level, extended out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist from your core and pivot your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First, twist to the right side and then to the left side. Twist your arms in the same direction as your core.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><b>Jumping Jacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to perform:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in a straight position with your feet together, arms at sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly bend your knees, jump your feet out to your body\u2019s sides, swing your arms out to either side, and lift them above your head. Do all these things simultaneously.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land on the floor and return to your starting position with arms by your side and feet together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the entire process, performing between 20-40 seconds for about 3 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Throughout the entire movement, you should maintain your posture and avoid slouching.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong><em>Read more:\u00a0<\/em><\/strong><em><a href=\"https:\/\/betterme.world\/articles\/good-calisthenics-workout\/\">A Good Calisthenics Workout Has These 9 Exercises\u00a0<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/5.png\" alt=\"calisthenics for strength\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_exercise_enough_to_build_muscle\"><\/span><strong>Is 20 minutes of exercise enough to build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on your current fitness level. Surely, 20 minutes of strength training may be effective in building muscle for beginners. Perform these exercises at least twice a week. You won\u2019t notice significant results right away, but even a single strength training session is helpful in muscle growth.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_calisthenics_workout_be\"><\/span><strong>How long should a calisthenics workout be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Taking a warm-up and cool down into account, the calisthenics workout takes between 30 minutes to one hour. If you\u2019re beginning your calisthenics journey, focus on an amount of time that is manageable for you and work up to longer sessions.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_20_minutes_of_exercise_make_a_difference\"><\/span><strong>Will 20 minutes of exercise make a difference?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it will. People underestimate such short periods of exercise. But the truth is, 20 minutes is better than no movements at all. Engaging in a 20-minute calisthenics workout will make a difference. Following the proper technique will help you reap many benefits starting from improved posture to muscle growth.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_fit_with_a_20-minute_workout\"><\/span><strong>Can you get fit with a 20-minute workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">In 20 minutes you can begin burning calories and improving your strength.Remember this: your body needs to move to transform. But a single exercise session is not enough in itself. Other factors contribute to a healthier body: stabilized sleep time, better meals, and hydration. Focusing on more walking can also help improve your metabolism greatly.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics for strength: will it make me stronger?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hopefully, you got your answer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, calisthenics is an excellent bodyweight <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\">workout routine<\/a> designed for making you stronger and more flexible. Multiple studies prove its positive effects on muscle growth and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">20 minutes of calisthenics three times a week is a great place to start.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progressing calisthenics<\/span> <span style=\"font-weight: 400;\">for strength at home is possible by ramping up the number of reps, changing the angle of the exercise, changing the base of your support, utilizing high impact variations, and doing tempo training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You have also received the key 7 calisthenics beginner-friendly exercises you can do at home today. Start with a warm-up and end with a gentle cool-down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note, stop the exercise when facing any nagging or sharp pains in your body.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What if we told you that you can get stronger without hitting the gym and lifting heavy weights? An overall myth about serious \u201cgym training\u201d and \u201cunserious home training\u201d is still stuck in some people&#8217;s heads.\u00a0 For sure, if you\u2019re an avid gym goer who devours new exercises with more loads and challenges, it\u2019s amazing. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":59574,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267],"tags":[],"coauthors":[45],"class_list":["post-59249","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics for Strength: Will It Make Me Stronger? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CALISTHENICS FOR STRENGTH \u27a4: will it make me stronger? Learn the answer in the article along with exclusive 7 beginner versions of calisthenics exercises for your home workout routine.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics for Strength: Will It Make Me Stronger?\" \/>\n<meta property=\"og:description\" content=\"\u2605 CALISTHENICS FOR STRENGTH \u27a4: will it make me stronger? Learn the answer in the article along with exclusive 7 beginner versions of calisthenics exercises for your home workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T20:09:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Calisthenics for Strength: Will It Make Me Stronger?\",\"dateModified\":\"2025-02-13T20:09:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/\"},\"wordCount\":1916,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What if we told you that you can get stronger without hitting the gym and lifting heavy weights? An overall myth about serious \u201cgym training\u201d and \u201cunserious home training\u201d is still stuck in some people's heads.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For sure, if you\u2019re an avid gym goer who devours new exercises with more loads and challenges, it\u2019s amazing. But let\u2019s face it, not every person likes it.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There is a perfect alternative to gym workouts though - calisthenics. You train at home, increasing your strength and endurance, simply by engaging in these full-body workouts.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re unfamiliar with the term, here\u2019s an easy explanation.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics is one of the oldest forms of resistance training originated in Ancient Greece. The word calisthenics means \u201cbeautiful strength\u201d which indicates that this exercise is designed to make you stronger and well-shaped. Your body is the primary resistance in calisthenics, which makes it even more attainable and accessible to most people.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Besides defining your muscles, calisthenics is widely known for improving poor posture, flexibility, and \u201cshaky\u201d coordination. 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Learn the answer in the article along with exclusive 7 beginner versions of calisthenics exercises for your home workout routine.","og_url":"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-13T20:09:05+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Calisthenics for Strength: Will It Make Me Stronger?","dateModified":"2025-02-13T20:09:05+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/"},"wordCount":1916,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenic-for-strength\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1.png","articleSection":["Calisthenics","Calisthenics for men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">What if we told you that you can get stronger without hitting the gym and lifting heavy weights? An overall myth about serious \u201cgym training\u201d and \u201cunserious home training\u201d is still stuck in some people's heads.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_for_strength\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">For sure, if you\u2019re an avid gym goer who devours new exercises with more loads and challenges, it\u2019s amazing. But let\u2019s face it, not every person likes it.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There is a perfect alternative to gym workouts though - calisthenics. You train at home, increasing your strength and endurance, simply by engaging in these full-body workouts.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re unfamiliar with the term, here\u2019s an easy explanation.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics is one of the oldest forms of resistance training originated in Ancient Greece. The word calisthenics means \u201cbeautiful strength\u201d which indicates that this exercise is designed to make you stronger and well-shaped. Your body is the primary resistance in calisthenics, which makes it even more attainable and accessible to most people.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Besides defining your muscles, calisthenics is widely known for improving poor posture, flexibility, and \u201cshaky\u201d coordination. 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