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!
-----------------------------
Calisthenics Training FAQ’s
----------------------------
1. Can I start calisthenics if I am overweight?
Yes. You don’t need to lose weight before starting. In fact, starting calisthenics helps you lose weight while building strength and progressing toward harder exercises.
2. How can beginners modify push-ups if they can’t do standard ones?
You can start with wall push-ups, elevated push-ups on a bench or chair, or negative repetitions from plank to floor and using your knees to push back up.
3. What are the best pull-up modifications for beginners or overweight individuals?
Use a pull-up bar you can reach with your feet on the floor, assist with your legs, perform jumping pull-ups, go slowly on the way down, or use a resistance band for support.
4. How can I do dips safely as a beginner?
Start with your feet on the floor for assistance, perform jump dips, go slow on the way down, or use bench dips until you build enough strength for full dips.
5. Are there modifications for squats for beginners who are overweight?
Yes. Box squats or chair-assisted squats allow you to perform the movement safely, using the box to help return to a standing position and controlling the descent.
6. How can beginners train abs if standard exercises are too difficult?
Start with a beginner hollow body: lie on the floor with bent knees at a 90-degree angle and hold. Progress to leg extensions gradually as you get stronger.
7. How do I know which exercises and repetitions to do as a beginner?
Create a detailed beginner workout that outlines which exercises to perform, the number of repetitions, and scheduled training and recovery days.
8. Can calisthenics help me achieve advanced moves like the muscle-up if I start overweight?
Yes. With consistent training and proper progressions, beginners—including those who are overweight—can build the strength and skill to achieve advanced movements like the muscle-up over time.
