Start Calisthenics Today: Your Complete Beginner's Plan

Start Calisthenics Today: Your Complete Beginner's Plan

Embarking on a fitness journey can be confusing, especially if you're starting from scratch.

But don’t worry! Calisthenics, the art of using your own bodyweight for resistance, is a great starting point for anyone looking to improve their strength, flexibility, and overall fitness.

You can start right here, right now!

If you don’t have any equipment at all, start with push ups, squats or core training. Continue reading for more details on the workouts!

Now let's dive into calisthenics and discover how you can transform your body and life.

Why Calisthenics?

Calisthenics is more than just a workout; it's a lifestyle.

Here's why it's perfect for beginners:

• Accessibility: No gym membership or fancy equipment needed. You can train anywhere, anytime.
• Full-Body Fitness: Calisthenics targets multiple muscle groups simultaneously, leading to balanced development.
• Injury Prevention: Focusing on proper form and progression helps build a strong foundation, reducing the risk of injuries.
• Confidence Booster: As you progress, you'll experience increased strength and confidence in your abilities.

Getting Started: Your First Steps

• Find Your Starting Point: Before diving into intense workouts, assess your current fitness level. Are you completely new to exercise? Or do you have some experience but want to switch things up? Honesty with yourself is key to creating a successful plan.
• Set Realistic Goals: Don't expect overnight miracles. Start with small, achievable goals like being able to do a certain number of push-ups and pull ups or hold a plank for a specific duration. Celebrate your progress, no matter how small it may seem.
• Choose the Right Workout Space: Find a comfortable and safe area where you can move freely. This could be your living room, a park, or your own backyard.
• Invest in the Right Gear: While calisthenics requires minimal equipment, consider investing in a a few resistance bands and a pull up bar (lots of options on online including Amazon).

Building a Strong Foundation: Your First Month

The first 3 months are all about building a solid base for your calisthenics journey. Focus on mastering fundamental movements and gradually increasing your strength and endurance.

Here are some key exercises to include in your beginner routine:

• Pull ups and rows: Strengthen back, shoulders, arms and core. Start with assisted pull ups and rows if needed.
• Push ups and knee push ups: Targets chest, shoulders, and triceps. Start with knee push-ups if needed.
• Squats: Strengthens legs and core.
• Hip hinges/ Leg raises: Strengthens core muscles.
• Hollow body pose: Strengthens core muscles.

Sets and repetitions:

• Option 1: Do 5-10 repetitions x 3-5 sets for each exercise.
• Option 2: Use descending ladder patterns.
  • Pick the maximum amount of repetitions you can do for any exercise, then do your max for your first set. You then do 1 repetition less per set, every set, until you reach one repetition.
  • For example, if you can do 10 pull ups, do 10 pull ups, rest 30-45 seconds, then do 9 pull ups, and so on, down to  one single pull up.

Workout Schedule

Train on Mondays, Wednesdays, Fridays. Work on your mobility during the days you don’t workout. Do something active, outdoors on the week-ends.

Remember, consistency is key.

Aim for 3 workouts per week, allowing for rest days for your muscles to recover, work on mobility and grow.

Nutrition and Rest: The Unsung Heroes

While exercise is crucial, don't forget about the importance of nutrition and rest. Eating a balanced diet and getting enough sleep will significantly impact your progress.

• Fuel Your Body: Prioritize whole foods like fruits, vegetables, lean proteins, and healthy carbs like rice, potatoes and sweet potatoes. Stay hydrated by drinking plenty of water throughout the day.
• Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is when your body repairs and rebuilds muscles.

Remember, you're not alone on this journey!

Join my calisthenics course, and a supportive community.

Connect with fellow calisthenics enthusiasts.

Share your progress, ask questions, and motivate each other!

Let’s go!

Nicolas

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Calisthenics Training FAQ’s
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Frequently Asked Questions

1. Why is calisthenics a good starting point for a fitness journey? Calisthenics is an excellent starting point because it is accessible to everyone. It requires minimal equipment, can be done anywhere, and focuses on full-body development, injury prevention, and building confidence.

2. What are the first steps a complete beginner should take before starting a calisthenics workout plan? Before starting, beginners should assess their current fitness level, set realistic goals, choose a comfortable workout space, and consider investing in minimal equipment like a pull-up bar and resistance bands.

3. What are the fundamental exercises for a beginner in calisthenics? The foundational exercises for beginners include pull-ups (assisted if necessary), rows, push-ups (or knee push-ups), squats, hip hinges or leg raises, and the hollow body pose. These movements build a strong base for more advanced skills.

4. How should a beginner structure their sets and repetitions? There are two main options for structuring sets and repetitions:

• Option 1: Perform 3-5 sets of 5-10 repetitions for each exercise.

• Option 2: Use a descending ladder pattern. Start with your maximum number of repetitions in the first set, and then decrease by one repetition each subsequent set until you reach one.

5. What is a good weekly workout schedule for a beginner? A beginner should aim for three workouts per week on non-consecutive days, such as Mondays, Wednesdays, and Fridays. On rest days, focus on mobility work and active recovery activities like walking or hiking on the weekends. This schedule allows muscles to repair and grow.

6. Besides exercise, what other factors are crucial for success in calisthenics? Nutrition and rest are just as important as exercise. A balanced diet of whole foods, lean proteins, and healthy carbs fuels your body for workouts. Aim for 7-9 hours of quality sleep per night, as this is when your body repairs and rebuilds muscles.