Are Calisthenics Effective for Overweight Beginners?
Are Calisthenics Effective for Overweight Beginners?
When it comes to fitness, one size doesn’t fit all. This is especially true in calisthenics, where individual results can vary greatly depending on a multitude of factors. You might admire someone’s calisthenics journey on Instagram, but it's essential to remember that their path, progress, and outcomes are unique to them.
Calisthenics: A Personalized Journey
Let's say you see someone who has achieved incredible muscle mass and strength within just four years of training. What you might not see is that this person might have a background in sports, a decade of physical activity, and a solid foundation of athleticism. They might have started at a young age, maintaining consistent cardio, mobility, and balance work throughout their life. If they also have favorable genetics, their results could seem almost superhuman. Also not all, but some do use enhancement substance that you should not even consider, including creatine and many others, including PED's!
On the other hand, if you’re an overweight beginner who has never worked out, your results will take longer to achieve. But that doesn’t mean they’re impossible. It just means that your journey will be different, and the time it takes to reach your goals may be longer. The key to success in calisthenics, especially for overweight beginners, lies in setting realistic expectations and celebrating small wins along the way.
My Calisthenics Journey: A Late Start
I started calisthenics relatively late, at 28 years old. Before that, I spent three years in between home workouts and the gym, focusing on basic workouts, bench pressing 200 pounds, and trying to learn the ropes of fitness. I learned some great foudnations having the change to train with junior and elite athletes (rugby, swimming, triathlon) that would share our gym. Transitioning to calisthenics was not easy; it took me over five years to become proficient. Then again, I trained with fighters (wrestlers, Ju-Jistu, boxers...), fire fighters, and military veterans. Even with a background in sports—playing tennis, soccer, and rugby during my youth—the shift to calisthenics was challenging, to say the least!
I had periods of inactivity, particularly during college, where my focus was on academics and music rather than fitness. My diet wasn’t the best either, consisting mostly of fast food. It wasn’t until I committed to calisthenics that I started seeing real progress. But it took time—years of consistent effort, learning, and adapting.
I ended up opening the first calisthenics gym in Los Angeles in 2015!
Calisthenics for Overweight Beginners: What to Expect
If you're starting calisthenics as an overweight beginner, your results will be different from someone who has always been in decent shape. You may face additional challenges such as stretch marks, less toned skin, and a lower starting muscle mass. But these challenges are not insurmountable. With patience, persistence, and the right approach, you can achieve your fitness goals.
It’s crucial to set realistic expectations. Don’t get discouraged by the hype on social media. Remember that what you see online is often the result of years of dedication, consistency, and individualized training. Your journey is your own, and it's essential to focus on your progress, not on comparing yourself to others.
Here is how long it takes to see results with calisthenics!
Building Your Calisthenics Workout Plan
As a beginner, especially if you're overweight, it’s important to start with a structured calisthenics workout plan.
Here’s a simple calisthenics weekly routine to help you get started:
Calisthenics Workout Split Schedule:
- Monday: Pull Push
- Wednesday: Legs
- Friday: Full Body
Cardio:
- Jump rope for 3 minutes before every workout to warm up.
- Run for 20-30 minutes at a challenging pace once a week.
- Do 10-20 sprints once a week to build endurance and speed.
Nutrition:
- Eat in a calorie deficit daily (250-500 calories depending on gender, genetics, and goals).
- Avoid prolonged calorie deficits for more than 12 weeks; have a healthy refeed day, assess your progress, and adjust accordingly.
Mobility:
- Dedicate at least 10 minutes a day to mobility work.
- Simple foundational poses and stretches can help release chronic tension and improve your overall progress.
Why Calisthenics Is Worth the Effort
Calisthenics is not just about achieving aesthetic goals; it's about building functional strength, improving mobility, and enhancing overall health. For overweight beginners, calisthenics offers a scalable, effective, and low-impact way to start your fitness journey. With each small victory—whether it’s mastering a new movement or increasing your workout intensity—you’ll build momentum and confidence.
Join My Calisthenics Course
Over the years, I’ve developed a comprehensive calisthenics course based on my 10+ years of experience and more than 7,000 hours of coaching. This course is designed to guide you, regardless of your starting point, through a structured and personalized calisthenics journey.
Whether you're just starting or looking to take your skills to the next level, my course offers tailored workout plans, nutrition advice, and mobility routines to help you achieve your goals.
Join me and discover the power of calisthenics for yourself!
