{"id":8751,"date":"2020-08-25T19:13:42","date_gmt":"2020-08-25T19:13:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8751"},"modified":"2025-07-13T22:00:16","modified_gmt":"2025-07-13T22:00:16","slug":"calisthenics-vs-weights","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/","title":{"rendered":"Calisthenics Vs Weights: Which Road Should You Go Down?"},"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\/calisthenics-vs-weights\/#Calisthenics_vs_Weight_Lifting_What_Is_The_Difference\" >Calisthenics vs Weight Lifting: What Is The Difference?<\/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\/calisthenics-vs-weights\/#Benefits_Of_Calisthenics_vs_Weight_Lifting\" >Benefits Of Calisthenics vs Weight Lifting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Pros_of_calisthenics\" >Pros of calisthenics<\/a><\/li><\/ul><\/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\/calisthenics-vs-weights\/#Pros_of_using_weights_or_weightlifting\" >Pros of using weights or weightlifting<\/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\/calisthenics-vs-weights\/#Is_Calisthenics_Or_Weights_Better_For_Beginners\" >Is Calisthenics Or Weights Better For Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Calisthenics_Vs_Weight_Lifting_Which_One_Works_Better\" >Calisthenics Vs Weight Lifting: Which One Works Better?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Building_huge_muscles\" >Building huge muscles\u00a0<\/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\/calisthenics-vs-weights\/#Functional_Fitness\" >Functional Fitness\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Which_One_Burns_More_Fat_Calisthenics_Vs_Weight_Lifting_For_Fat_Loss\" >Which One Burns More Fat? Calisthenics Vs Weight Lifting For Fat Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Weight_Lifting_vs_Calisthenics_Frequency_Can_You_Do_Them_Every_Day\" >Weight Lifting vs Calisthenics Frequency: Can You Do Them Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#How_To_Start_Calisthenics_At_Home\" >How To Start Calisthenics At Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Early_Morning_Calisthenics_To_Start_Your_Day_Right\" >Early Morning Calisthenics To Start Your Day Right<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Walking_lunges\" >Walking lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Sit-ups\" >Sit-ups<\/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\/calisthenics-vs-weights\/#Burpees\" >Burpees<\/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\/calisthenics-vs-weights\/#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-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Pistol_squats\" >Pistol squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Spiderman_walk\" >Spiderman walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Mountain_climbers\" >Mountain climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Windshield_wipers\" >Windshield wipers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#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-22\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Should_I_Do_Calisthenics_or_Weight_Lifting_First\" >Should I Do Calisthenics or Weight Lifting First?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Can_You_Build_Muscle_With_Only_Calisthenics\" >Can You Build Muscle With Only Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Can_You_Lose_Weight_With_Only_Calisthenics\" >Can You Lose Weight With Only Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Calisthenics_Vs_Weights_Vs_Machines_%E2%80%93_Which_One_Is_Best\" >Calisthenics Vs Weights Vs Machines &#8211; Which One Is Best?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Why_Calisthenics_Is_More_Beneficial_Than_Weights_Or_Weight_Machines\" >Why Calisthenics Is More Beneficial Than Weights Or Weight Machines<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#Why_Is_Calisthenics_Harder_Than_Gym\" >Why Is Calisthenics Harder Than Gym?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Calisthenics vs weight lifting: which of these two types of exercise can help you lose weight and build muscle, in the shortest amount of time? Recently, weight lifting and strength training have become increasingly popular. However, are weights really all they\u2019re cracked up to be? In the calisthenics vs weight lifting debate, which one comes out on top for you?<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Vs_Weights\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_vs_Weight_Lifting_What_Is_The_Difference\"><\/span><b>Calisthenics vs Weight Lifting: What Is The Difference?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weights or <a href=\"https:\/\/betterme.world\/articles\/calories-burned-weight-lifting\/\">weight lifting<\/a> is quite self-explanatory. It is a type of strength training that uses weights for resistance. Weight training is usually performed using free weights, such as barbells and dumbbells, or by using weight machines. These weights stress muscles, causing them to adapt and grow in strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics on the other hand, do not involve weights and use only bodyweight for resistance. This practice is also known as bodyweight training. Unlike weight lifting, which has gained popularity in recent years, calisthenics have been around since the late 19th century and early 20th century (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-calisthenics#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-3.png\" \/><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Vs_Weights\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Calisthenics_vs_Weight_Lifting\"><\/span><b>Benefits Of Calisthenics vs Weight Lifting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you decide whether to go hardcore with weightlifting or instead switch to calisthenics, it is best first to know the (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/543754-calisthenics-vs-weightlifting\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) pros and cons of each. This will help you make a more informed decision on what will work better for you and your goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_of_calisthenics\"><\/span><b>Pros of calisthenics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some reasons why you might want to consider doing more calisthenic exercises:<\/span><\/p>\n<ol>\n<li><b> They are relatively safe<\/b><span style=\"font-weight: 400;\"> &#8211; When it comes to calisthenics vs weights, use of bodyweight for exercise is considered to be a safe form of exercise for most ages and fitness levels.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Because you are only using your body and no other weight, as long as you have the correct form for each exercise, there is a low risk of injury.<\/span><\/p>\n<ol start=\"2\">\n<li><b> They are quite cheap <\/b><span style=\"font-weight: 400;\">&#8211; Gym equipment can be quite expensive. When working with weights, you have to buy equipment such as barbells, dumbbells, kettlebells and more. The cost may even be double or triple that of free weights if you choose to use machines instead.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Since calisthenics just requires your body weight and gravity you do not need to spend a dime on fancy equipment. Calisthenics can also be done anywhere so you end up saving money on a gym membership.<\/span><\/p>\n<ol start=\"3\">\n<li><b> Convenience<\/b><span style=\"font-weight: 400;\"> &#8211; unlike weighted workouts, bodyweight exercises can be done from basically anywhere. Be it at a park or at home, you can easily get in a quick workout session wherever you are.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">With 30 minutes to spare and some space around you, you can get a full-body workout and go about your day. You can even get in a quick session during vacation.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-2.png\" \/><\/p>\n<ol start=\"4\">\n<li><b> Balance and coordination <\/b><span style=\"font-weight: 400;\">&#8211; Calisthenics require you to be mindful of your body rather than some equipment you are holding. They also require more core activation and stabilization through various exercises, so you will end up building better balance and coordination.<\/span><\/li>\n<li><b> It is easy to find simple workouts<\/b><span style=\"font-weight: 400;\"> &#8211; When starting a workout regimen, it can be quite daunting to figure out which workouts to choose. The best thing about calisthenics is that it has multiple easy to follow compound exercises.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">With calisthenics, not only are you able to build a fun yet effective routine with a few moves, but these exercises work more than 1 muscle group which is perfect for full body workouts.<\/span><\/p>\n<ol start=\"6\">\n<li><b> They are time efficient <\/b><span style=\"font-weight: 400;\">&#8211; As stated above, bodyweight workouts can easily target multiple muscles in one exercise. This is beneficial for people who prefer doing full body workouts and are short on time due to work and other commitments.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When it comes to the cons of calisthenics, there seems to be only one. Since you just need body weight you can not get any\u00a0 resistance in your workout other than what your body provides you.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-9.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_of_using_weights_or_weightlifting\"><\/span><b>Pros of using weights or weightlifting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><b> Allow for gradual strength gains <\/b><span style=\"font-weight: 400;\">&#8211; In calisthenics, the lightest weight that can be used is your bodyweight. With weightlifting, the dumbbells can allow for slower increases in resistance for those that may not be ready for heavier resistance.\u00a0<\/span><\/li>\n<li><b> Access to a trainer<\/b><span style=\"font-weight: 400;\"> &#8211; The best thing about going to the gym is that you are surrounded by multiple trainers and coaches at any given time. You can approach them, and they can show you the best way to use these weights and get the most out of them.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Some cons of weights are as follows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Higher risk of injury<\/b><span style=\"font-weight: 400;\"> &#8211; Since you can utilize heavier resistance than your bodyweight, there is an increased risk of injury as the weights increase.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight machines workout one muscle group at a time<\/b><span style=\"font-weight: 400;\"> &#8211; Machines often have a fixed range of motion which means that when you are doing an exercise you can only engage one specific muscle group or movement pattern. For someone who wants to do a full body workout, they\u2019ll have to spend an eternity at the gym.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cost<\/b><span style=\"font-weight: 400;\"> &#8211; Gym memberships, free weight or machines, and trainers can be quite costly, and not everyone has the luxury to afford them. This could discourage many people including students and people with lower incomes from working out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not as convenient <\/b><span style=\"font-weight: 400;\">&#8211; To establish a good workout routine and muscle growth, you need to be able to work out easily and from anywhere. If you are used to using weights or going to the gym, circumstances where it is difficult to make it to the gym can seriously impact your progress.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men.png\" \/><\/p>\n<p><span style=\"font-weight: 400;\">For example, when you go on vacation, finding a gym for a week or two can be quite a hassle, and most people would rather not bother. The world also went through a pandemic that had all public areas, including gyms, closed which posed a problem for many gym goers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gyms are also public areas that are not very comfortable for people with social anxiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There could be time constraints i.e. commercial gyms tend to be bigger and stay open for longer making it easier for people to workout at any time of day or night. However, if you do not have a commercial gym near you, private ones don&#8217;t open as early or close as late as commercial options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Looking at these factors, weightlifting seems to fall short of calisthenics due to access, costs, convenience, and safety factors.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Or_Weights_Better_For_Beginners\"><\/span><b>Is Calisthenics Or Weights Better For Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As seen above, calisthenics pose a low risk of injury and thus may be better for beginners. Once you are more familiar with how your body moves while exercising, then you can slowly incorporate weights to your routine.<\/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_Vs_Weights\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Interface-Banner-CALISTHENICS-workouts-for-young-men-4.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Vs_Weight_Lifting_Which_One_Works_Better\"><\/span><b>Calisthenics Vs Weight Lifting: Which One Works Better?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first thing to realize in the debate about using weights vs calisthenics for muscle growth is that both bodyweight workouts and using free weights will help you build muscle. However, when choosing which workout to do, you first need to consider what your fitness goals are, as each exercise works differently for each group of people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example,\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Building_huge_muscles\"><\/span><b>Building huge muscles\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While both bodyweight exercises and lifting weights will help with building muscle strength and enhancing muscle endurance, the latter goes a step further.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding weights to your routine as opposed to just using your bodyweight helps create more resistance and adaptation for your muscles. This continuous breakdown and repair process leads to muscle growth, resulting in bigger and stronger muscles. This works even better if you are progressively overloading your routines which consistently challenges the muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thus, when it comes to calisthenics vs weight lifting, we can see that weights are better when used by anyone who wants serious muscle growth such as wrestlers, or competitive bodybuilders and weightlifters (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/543754-calisthenics-vs-weightlifting\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Functional_Fitness\"><\/span><b>Functional Fitness\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This refers to exercises that support daily life and activities. Because calisthenics exercises mimic movements that we do in daily life, they are better for someone whose main goal is the improvement of <a href=\"https:\/\/betterme.world\/articles\/functional-fitness\/\">functional fitness<\/a> (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/calisthenics\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching calisthenics like arm and wrist circles, wall angels, cat-cow pose, etc. are great examples of activities that improve functional fitness.<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_vs_weights\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_One_Burns_More_Fat_Calisthenics_Vs_Weight_Lifting_For_Fat_Loss\"><\/span><b>Which One Burns More Fat? Calisthenics Vs Weight Lifting For Fat Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you are lifting weights or just doing bodyweight workouts, both of these two options will help you burn fat during your exercises. The difference, however, comes in what happens to your body after the workout session is done.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise is known to boost your metabolic rate. People with slower metabolic rates are even advised to increase it throughout working out (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/guide\/how-to-boost-your-metabolism\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). A faster metabolic rate means that you burn more calories which can lead to fat loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we have seen above, working out can help with muscle growth and muscles tend to burn more calories than fat, even when we are not working out. The more muscles you have, the faster\/more active your basal metabolic rate &#8211; the rate at which you burn calories while at rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In light of this, weight lifting is better than calisthenics when trying to lose fat. This is because lifting weights will keep your metabolism high for a period of time, long after you are done with your exercises (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/metabolism-popular-myths-and-9-easy-ways-to-rev-it-up.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, all is not lost if you are a lover of calisthenic exercises. These exercises can still help you lose fat (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/calisthenics\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Not only do you burn fat during the exercise, but these workouts still build muscle &#8211; albeit at a slower rate than weight lifting. Your basal metabolic rate will be positively impacted from calisthenic workouts.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-7.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Lifting_vs_Calisthenics_Frequency_Can_You_Do_Them_Every_Day\"><\/span><b>Weight Lifting vs Calisthenics Frequency: Can You Do Them Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, you cannot.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calisthenics &#8211; Whether you are doing them to build muscle or simply to lose weight you still need to rest your muscles. You cannot do calisthenics 7 days a week, as this will lead to overtraining.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should always give your body 24 to 48 hours of rest each week to allow your muscles to rest and repair themselves (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/521155-how-often-should-you-do-a-calisthenics-workout\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight lifting &#8211; The same rules apply in this one. Everyone should take up to 48 hours each week to rest and repair their muscles (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/439446-should-i-lift-weights-every-day\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For both types of exercise it is advisable not to work out the same muscle groups two days in a row as this can lead to injury. If you do the upper body on Monday, switch to your lower body on Tuesday. Even with this, you will still need to have a rest day or two during the week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overtraining, through calisthenics, weight training, cardio, etc. has been shown to lead to negative effects such as increased depression, low motivation, anger, and eating disorders. You may also experience excess fatigue, muscle and joint soreness, increased risk of injury while working out, lowered immunity, and much more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8230380\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Vs_Weights\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-1-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_Calisthenics_At_Home\"><\/span><b>How To Start Calisthenics At Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;how to start calisthenics at home&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:4284,&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:2,&quot;15&quot;:&quot;Arial&quot;}\"><a href=\"https:\/\/betterme.world\/articles\/how-to-start-calisthenics-at-home\/\">How to start calisthenics at home<\/a>?\u00a0<\/span>If the above benefits of calisthenics vs weight lifting have convinced you to give bodyweight exercises a try, then there\u2019s no time like the present to get started. As long as you have the motivation, dedication, discipline, and some space to do your exercises, you are good to go.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Early_Morning_Calisthenics_To_Start_Your_Day_Right\"><\/span><b>Early Morning Calisthenics To Start Your Day Right<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/morning-calisthenics\/\"><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;morning calisthenics&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:831,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:13228792},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\">Morning calisthenics<\/span><\/a> helps boost your mood, wake you up, improve alertness and gives you energy to get the day going. Here are some great beginner calisthenics workouts to do at home, in the morning before heading off to work\/school. They require no equipment so you can hop out of bed, stretch, and get straight into it (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a756325\/10-best-bodyweight-exercises-for-men\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_lunges\"><\/span><b>Walking lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking lunges (and other <a href=\"https:\/\/betterme.world\/articles\/lunge-variations\/\">lunge variations<\/a>) strengthen the leg muscles as well as the core, hips, and glutes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet roughly hip-distance apart. Keep your torso upright and tall, core engaged, your shoulders back and chin lifted, and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a big step forward with your right foot and plant it roughly two feet ahead, allowing your left heel to lift naturally as you step forward. Place hands where comfortable, at your sides or on your hips. If you feel unstable, place a hand on a stationary object to help with balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged and upright, breathe in and bend both knees lowering your back knee toward the floor. Stop just before it touches down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breath out as you press firmly through your right heel and extend the right knee as you rise to stand and you lift your left foot from the ground, swinging it forward to plant it about two feet ahead of your right foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue stepping forward with each lunge, alternating sides as you do. Aim for 3 sets of 16-20 reps (8-10 reps per leg).<\/span><\/li>\n<\/ul>\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_Vs_Weights\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Interface-Banner-CALISTHENICS-workouts-for-young-men-6.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sit-ups\"><\/span><b>Sit-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sit-ups are great for engaging and strengthening your core muscles<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the floor or a bench. Bend your knees and hook your feet under the couch or under the handle of a heavy dumbbell. You could also ask someone to hold your feet for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your hands on the sides of your head, touching your ears or with arms crossed, each hand resting on the opposite shoulder. Avoid placing your hands behind the neck as there is an increased likelihood for injury due to tugging on the neck..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex your core and bend at the waist to raise your upper torso off the ground or bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 8-12 reps.<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_vs_weights\">\u00a0<\/a><\/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;\">Burpees are a full-body calisthenic exercise that targets muscles in your arms, chest, quads, glutes, hamstrings, and abs. Not only do they build muscle, but they are also a great cardio exercise for weight loss.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down with your back straight and put your hands on the floor between your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your weight on your hands, kick or step your feet back so you\u2019re on your hands and toes, and in a pushup\/plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do one push-up before jumping your feet back to their original position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet firmly into the ground as you jump up, reaching your hands straight over your head landing in a standing position.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Burpees are considered a pretty hard exercise even by gym veterans. If you are a beginner, here are some things you can do to make this exercise easier<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omit the push-up entirely or do it on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of jumping, just stand and stretch your hands in the air<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When kicking feet back, rather than jumping both feet back, step one foot and then the other back into the plank position.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1.png\" \/><\/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;\">You will be targeting your chest, deltoids, triceps, and core.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on the floor and position your hands slightly wider than your shoulder width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs back so that you are balanced on your hands and toes in a high plank position. Keep your body in a straight line from head to toe. Avoid sagging in the middle or arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core by contracting your abs and tightening your core by pulling your belly button toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you slowly bend your elbows and lower yourself 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 as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don&#8217;t lock out the elbows; keep them slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 6-12 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If this is too hard for you, do the push up on your knees instead of straightening your feet all the way. For the vertical version, you could also do an inclined push-up where instead of going to the floor, you can do the same movement by leaning on a couch or table with your hands in push up form, at a distance that is suitable for you.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pistol_squats\"><\/span><b>Pistol squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pistol squats target the muscles in your calves, hamstrings, quads, and glutes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by standing with your feet together &#8211; about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one foot off the ground, extending one leg in front of you, with your heel hovering off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core tight and spine straight, bend your standing leg to lower your body while continuing to extend your other leg in front of you. Keep the foot of your standing leg flat on the floor. Think of this like dropping into a single-leg squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue the bend through your standing knee as far down as you can while aiming to keep your extended leg parallel to the floor without touching the floor. Straighten your standing leg to return upright.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 4-8 reps per leg.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a beginner, do not try going all the way down to the floor. Try doing this in front of a chair or couch, lowering yourself all the way to a seated position and powering back up out of the chair.. Hold onto a stationary object for balance as needed.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-8-1.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spiderman_walk\"><\/span><b>Spiderman walk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is also known as the spider crawl and is an amazing workout that targets multiple muscles including those in the shoulders, chest, upper back, triceps, quadriceps, calves, glutes, hamstrings, adductors, and abductors.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get down on the floor in the start of a plank position with your hands on the floor shoulder-width apart, arms extended, shoulders positioned directly over your hands, and legs behind you, feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the toes of your left foot into the floor. Raise the right foot off the floor and externally rotate the leg. Contract your core and glute muscles, keep your back flat, and bring your right knee to the outside of the right elbow.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your left arm out in front of you, palm on the floor, while your right knee comes towards your right elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Staying low to the ground, alternate your bent knee and hand as you walk\/crawl forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this pattern, alternating right leg with left leg, until you \u201cwalk\u201d the desired distance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 30-40 seconds<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mountain_climbers\"><\/span><b>Mountain climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great calisthenic workout for your deltoids, triceps, chest, core, and quads.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a traditional plank position with your shoulders directly over your hands and wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure to keep your back flat and your butt down, maintaining a neutral spine &#8211; do not curve your back or sag your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and drive your right knee towards your chest, (or as far as you can). Return the right knee back to the starting position as you simultaneously drive your left knee up toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and continue switching legs as you pick up the pace. It should feel like you are <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">running in place<\/a> in a plank position.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Windshield_wipers\"><\/span><b>Windshield wipers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an incredibly powerful exercise for your core muscles.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the floor. Place legs in the air with hips flexed at 90 degrees, legs straight and feet pointed toward the ceiling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the floor, arms extended, arms spread straight out to your sides for support. Remember to brace your core and breath throughout this exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your legs together, rotate your legs to one side, stopping short of touching the floor. Rotate to the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 10-20 reps (5-10 per side)<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><i>Calisthenics Shoulder Exercises: Techniques and Workouts<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-GYM-workouts-for-young-men-4.png\" \/><\/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=\"Should_I_Do_Calisthenics_or_Weight_Lifting_First\"><\/span><strong>Should I Do Calisthenics or Weight Lifting First?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Blended calisthenics and weight lifting routines are quite popular for people looking to lose weight and build muscle. If you choose to blend your workout, start with low intensity calisthenics before moving on to weights.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_With_Only_Calisthenics\"><\/span><strong>Can You Build Muscle With Only Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All workouts, with weights or not, can build muscle. Using bodyweight as resistance is a great way to stimulate and fatigue your muscles leading to muscle growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_With_Only_Calisthenics\"><\/span><strong>Can You Lose Weight With Only Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight workouts will burn fat and help you build lean muscles. You can make bodyweight exercises harder by using higher impact progressions of exercises or incorporating them in a HIIT routine (high-intensity interval training) to help burn more calories during and after the workout.<\/span><\/p>\n<ul><li><h3><strong>Calisthenics Vs Weights Vs Machines - Which One Is Best?<\/strong><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This depends on your goals. If your end goal is to build strength, coordination, mobility, flexibility, and overall body control, then calisthenics are for you. There are even more advanced calisthenic techniques that you can learn along the way to help with this.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For better muscle growth and mass, weights could be the answer for you. Bodyweight exercises build strength and some lean muscle size while weights may help increase muscular size more so.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the case of weight machines, we can see that these are also good for muscle growth, but they go a step further as they help in muscle isolation. Isolation is good for targeting a specific area to increase strength and muscle mass.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Calisthenics_Is_More_Beneficial_Than_Weights_Or_Weight_Machines\"><\/span><strong>Why Calisthenics Is More Beneficial Than Weights Or Weight Machines<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics is better than weights or weight machines because of how &#8216;ready to do&#8217; they are. You do not need to spend money on equipment or a trainer to do a simple bodyweight routine. With a good internet connection, you can easily create a list of videos to stream for multiple calisthenics exercises to do in your living room.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Is_Calisthenics_Harder_Than_Gym\"><\/span><strong>Why Is Calisthenics Harder Than Gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics isn\u2019t necessarily harder than gym\/weight lifting. If you are trying some moves and they seem quite hard, chances are that your muscles\/joints aren\u2019t used to it yet &#8211; probably because you haven\u2019t used them before. Work on the moves, try easier variations and they will be easier to do.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Vs_Weights\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.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;\">In the calisthenics vs weights debate, calisthenics seem to have ample benefits and require less equipment and time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, we can make a case for saying that weights are still needed in a workout routine. They help burn calories faster and build more muscles than what would be achieved by just bodyweight workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With all this being said, please consider your age, health, and overall fitness before attempting the exercises listed above. If you are still confused about what option would work for you, make an appointment with an unbiased professional to explore your options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, be sure to speak to your doctor and get a check up especially if you have any underlying health problems.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calisthenics vs weight lifting: which of these two types of exercise can help you lose weight and build muscle, in the shortest amount of time? Recently, weight lifting and strength training have become increasingly popular. However, are weights really all they\u2019re cracked up to be? In the calisthenics vs weight lifting debate, which one comes [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77072,"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-8751","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 Vs Weights: Which Road Should You Go Down? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CALISTHENICS VS WEIGHTS \u27a4: which of these two options is better for your goals? Find out how they affect your body as well as the pros and cons of each one\" \/>\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 Vs Weights: Which Road Should You Go Down?\" \/>\n<meta property=\"og:description\" content=\"\u2605 CALISTHENICS VS WEIGHTS \u27a4: which of these two options is better for your goals? Find out how they affect your body as well as the pros and cons of each one\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/\" \/>\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=\"2025-07-13T22:00:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calisthenics-Vs-Weights_-Which-Road-Should-You-Go-Down_-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\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=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Calisthenics Vs Weights: Which Road Should You Go Down?\",\"dateModified\":\"2025-07-13T22:00:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/\"},\"wordCount\":3449,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calisthenics-Vs-Weights_-Which-Road-Should-You-Go-Down_-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Calisthenics vs weight lifting: which of these two types of exercise can help you lose weight and build muscle, in the shortest amount of time? Recently, weight lifting and strength training have become increasingly popular. However, are weights really all they\u2019re cracked up to be? In the calisthenics vs weight lifting debate, which one comes out on top for you?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Calisthenics vs Weight Lifting: What Is The Difference?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Weights or <a href=\\\"https:\/\/betterme.world\/articles\/calories-burned-weight-lifting\/\\\">weight lifting<\/a> is quite self-explanatory. It is a type of strength training that uses weights for resistance. Weight training is usually performed using free weights, such as barbells and dumbbells, or by using weight machines. These weights stress muscles, causing them to adapt and grow in strength (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5983157\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics on the other hand, do not involve weights and use only bodyweight for resistance. This practice is also known as bodyweight training. Unlike weight lifting, which has gained popularity in recent years, calisthenics have been around since the late 19th century and early 20th century (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-calisthenics#1\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-3.png\\\" \/>\\r\\n\\r\\n<strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Vs_Weights ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/\",\"name\":\"Calisthenics Vs Weights: Which Road Should You Go Down? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calisthenics-Vs-Weights_-Which-Road-Should-You-Go-Down_-1.png\",\"dateModified\":\"2025-07-13T22:00:16+00:00\",\"description\":\"\u2605 CALISTHENICS VS WEIGHTS \u27a4: which of these two options is better for your goals? 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Find out how they affect your body as well as the pros and cons of each one","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Calisthenics Vs Weights: Which Road Should You Go Down?","og_description":"\u2605 CALISTHENICS VS WEIGHTS \u27a4: which of these two options is better for your goals? Find out how they affect your body as well as the pros and cons of each one","og_url":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-07-13T22:00:16+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calisthenics-Vs-Weights_-Which-Road-Should-You-Go-Down_-1-1024x640.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":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Calisthenics Vs Weights: Which Road Should You Go Down?","dateModified":"2025-07-13T22:00:16+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/"},"wordCount":3449,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calisthenics-Vs-Weights_-Which-Road-Should-You-Go-Down_-1.png","articleSection":["Calisthenics","Calisthenics for men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Calisthenics vs weight lifting: which of these two types of exercise can help you lose weight and build muscle, in the shortest amount of time? Recently, weight lifting and strength training have become increasingly popular. However, are weights really all they\u2019re cracked up to be? In the calisthenics vs weight lifting debate, which one comes out on top for you?<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Calisthenics vs Weight Lifting: What Is The Difference?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Weights or <a href=\"https:\/\/betterme.world\/articles\/calories-burned-weight-lifting\/\">weight lifting<\/a> is quite self-explanatory. It is a type of strength training that uses weights for resistance. Weight training is usually performed using free weights, such as barbells and dumbbells, or by using weight machines. These weights stress muscles, causing them to adapt and grow in strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics on the other hand, do not involve weights and use only bodyweight for resistance. This practice is also known as bodyweight training. Unlike weight lifting, which has gained popularity in recent years, calisthenics have been around since the late 19th century and early 20th century (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-calisthenics#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-3.png\" \/>\r\n\r\n<strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Vs_Weights ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/","url":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/","name":"Calisthenics Vs Weights: Which Road Should You Go Down? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-vs-weights\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Calisthenics-Vs-Weights_-Which-Road-Should-You-Go-Down_-1.png","dateModified":"2025-07-13T22:00:16+00:00","description":"\u2605 CALISTHENICS VS WEIGHTS \u27a4: which of these two options is better for your goals? 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