Calisthenics for Female Beginners: Why, How and What To Do
The Calisthenics body type, defined by muscular and functional strength without excess bulk, is every bit as desirable as it is attainable. So, how do you start? Should you just jump into doing push-ups and hope for the best?
We’ve compiled an essential guide that will take you through the why, how, and what of beginning your calisthenics journey.
Aimed specifically at women who are new to this form of exercise, our guide breaks down the myths, lays out a starter plan, and provides you with tips to keep you motivated. Let’s get into it.
What is calisthenics?
Calisthenics is all about using your bodyweight to build strength, control and balance! Think of pull-ups, handstands, pull-ups and more but in a way that is accessible for all women of all ages, ability and fitness levels. No complicated equipment, just you, and a range of different movements.
Who Is Calisthenics Best For?
Calisthenics is highly inclusive, catering to various objectives and fitness levels, from women seeking general fitness improvements to advanced practitioners aiming for specific skill development.
Here are several groups of people for whom calisthenics is particularly beneficial:
Beginners in Fitness: For those new to exercising, calisthenics provides a gentle introduction. It teaches fundamental movement patterns and builds a base level of strength and endurance.
People Seeking Improved Body Control: Calisthenics involves movements that enhance coordination, agility, and balance, making it ideal for women who want to improve their body control and movement efficiency.
Athletes: Athletes can benefit from the functional strength, mobility, and flexibility developed through calisthenics exercises, which can translate into improved performance in various sports.
Individuals with Limited Access to Equipment: Since calisthenics primarily relies on bodyweight exercises, it’s perfect for women who don’t have access to a gym or prefer to work out at home or outdoors.
Those Focused on Muscle Endurance: Calisthenics routines often involve higher repetitions and sets, which are excellent for building muscle endurance and stamina.
People Looking for a Low-Cost Way to Exercise: Without the need for expensive equipment or gym memberships, calisthenics is an economical way to keep fit.
Individuals Interested in Bodyweight Skills: For women intrigued by the ability to perform advanced bodyweight exercises, such as handstands, pull-ups, and muscle-ups, calisthenics offers a progression path towards mastering these skills.
Weight Loss Seekers: Calisthenics can also be effective for weight loss when combined with eating in a calorie deficit, as it combines strength training with cardiovascular effort, especially when performed in circuits or with minimal rest between exercises.
Anyone Looking for a Flexible Workout Routine: Calisthenics can be done anywhere, anytime, making it highly convenient for people with busy schedules or those who travel frequently.
7 Best Calisthenics Exercises for Female Beginners
Squats
Squats are fundamental for building lower body strength and improving core stability. They also enhance balance and mobility, contributing to overall fitness.
Push-Ups
Push-ups are effective for upper body conditioning, enhancing muscular endurance, and promoting core stability.
Pull-Ups
Pull-ups are an effective upper body strength exercise that also improves grip and back muscles’ endurance.
Planks
This exercise builds core strength and stability, vital for good posture and injury prevention.
Lunges
Lunges improve lower body strength, balance, and flexibility. They are beneficial for functional movements.
Glutes bridges
Glute bridges are excellent for strengthening the posterior chain, crucial for improving posture and reducing back pain.
Jumping Jacks
They increase cardiovascular endurance and promote agility and coordination.
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