Calisthenics When Overweight?
Calisthenics when overweight?
I have sometimes heard: “I think I need to lose weight before I can start calisthenics”.
This is because people think they need to be able to do pull ups and hard push ups right away.
And this isn’t the case at all!
In fact, it’s the opposite!
Starting and doing calisthenics will make you lose weight.
You will also then become stronger and able to achieve the harder moves that you once thought was impossible!
If you are a beginner and/or need to lose weight here are some useful substitutions for the movements you can’t do yet:
Push ups:
- Start in a plank, do the negative repetition all the way to do get your chest to the floor, then use your knees to come back up.
- If you can’t do that yet, start with standing push ups against a wall or elevated push ups with hands on a bench or chairs.
Pull ups:
- Grab a pull up bar you can reach with your feet on the floor.
- Use your legs for assistance and jump as you do your pull ups, then go as slow as possible on the way down.
- Use a resistance band and decrease the size of the band as you get stronger, until you don’t need it at all.
Dips:
- Like for the pull ups, start with your feet on the floor.
- Use your legs to jump as you do you dips.
- Go slow on the way down.
- Use bench dips if you can’t support your self on the dips bar yet. Progress to the jump dips once you are stronger.
Squats:
- Use box squats.
- Do a squat and use the box or chair to come back up.
- Go slow on the way down.
Abs:
- Beginner hollow body: lay on the floor and bring your bent knees up to form a 90 degree angle. Hold that position for as long as you can.
- Add leg extension repetitions you feel stronger (from having your leg in a 90 degree hold with feet pointing in front of you, to full leg extensions and feet pointing to sky).
Here is how to make your own detailed beginner workout.
You will know which calisthenics exercises to do, how many repetitions to do and what days to train and recover!
Train with me 1-1 and get my full calisthenics course here!
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Calisthenics Training FAQ’s
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What is Calisthenics Training?
Calisthenics, rooted in the ancient Greek ideals of "Kalos" (beauty) and "Sthenos" (strength), emphasizes both physical and mental fitness. The modern practice integrates elements of classic calisthenics, acrobatics, gymnastics, yoga, and disciplines like breakdancing and parkour. This versatile, bodyweight training method allows you to train anywhere, anytime, without expensive equipment.
What makes Calisthenics different from traditional fitness?
Traditional gym routines can feel repetitive and lack motivation, often requiring costly memberships with inconsistent results. Calisthenics offers a refreshing alternative. By combining aerobic and anaerobic exercises, you'll burn fat, build lean muscle, and witness impressive strength and skill gains, all while enjoying the freedom of training outdoors or indoors. Plus, calisthenics fosters a supportive community, fueling your long-term commitment to fitness.
I am a beginner, do I need to get in shape before I sign up?
You can start no matter what your current level is! Our Online Calisthenics course is designed for every fitness level. Whether you're just starting out or looking to refine your skills, our program guides you in achieving your goals, from gaining strength and mobility to building lean muscle and losing fat.
Can I build muscle with Calisthenics?
Calisthenics is a progressive, functional training discipline that utilizes your own bodyweight for resistance. This evolutive system delivers impressive results, enabling you to shed fat, build strength, and increase mobility and endurance, all while sculpting lean muscle.
