The Warrior’s Guide to Calisthenics

What is calisthenics?

Calisthenics is a form of exercise focused on bodyweight movements. It has a long history rooted in building strength, flexibility, and control without the need for external equipment. Practised by warriors, athletes, and martial artists throughout history, calisthenics is both versatile and powerful, challenging the body and mind. 

This guide provides an in-depth look at calisthenics, from its foundational principles to beginner routines and beyond, hopefully offering support and insight to any warrior considering calisthenics for themselves. 

The history of calisthenics

Let’s start with some history. Calisthenics originated from ancient Greek military training, where soldiers used bodyweight exercises to build up their strength - physically and mentally. In fact, the word itself comes from the Greek kalos (meaning beauty) and sthenos (Greek for strength). So you see the word itself symbolises the pursuit of a strong, graceful physique.

The benefits of calisthenics

There are many physical and mental benefits to calisthenics. Let’s start with physical. Calisthenics builds practical strength by mimicking natural body movements, enhancing performance in daily life and other sports. Many calisthenics exercises, like lunges and squats, promote joint health and increase flexibility as well as wider mobility. Bodyweight exercises engage multiple muscle groups, creating a balanced and toned physique, giving you brilliant muscle definition. And of course there is core stability: nearly all calisthenics movements require core engagement, strengthening the abdominal and lower back muscles for better stability, which has many (many) benefits in every day life.

On to mental benefits. Calisthenics requires control and regular practice, building discipline and commitment, something that has many onward benefits in your mental health and wellbeing. It also increases your awareness of your body. Each movement promotes greater control and awareness of your body in space, which can enhance balance and coordination. Mastery of your body can lead to mastery of your mind. Bodyweight exercises lead to a sense of accomplishment and improved self-confidence.

There are a few foundational exercises that we would recommend for all beginners…

Push-ups will work your chest, triceps, shoulders, and core. When doing them, be sure to keep your body in a straight line from your head to your heels, lower yourself slowly, and press back up without letting your elbows flare out. If you’re struggling, there is a beginner variation we would recommend, which is to start from your knee instead, but keep all the above in mind.

Pull-ups will work your back, biceps, shoulders, and core. Always start from a dead hang position, pull your chest towards the bar, and lower yourself back down, being sure to maintain control with each movement. If you’re struggling to start with, don’t give up! We would recommend assisted pull-ups using a resistance band or negative pull-ups focusing on the lowering phase.

Squats will work on your quadriceps, glutes, hamstrings, and core. To start, stand with feet shoulder width apart, push your hips back as you lower down, and drive through your heels to return to standing. If you’re finding it hard at the start, you can consider box squats or partial range squats.

Lastly, Plank, which will work your core, shoulders, and glutes. Be sure to keep your body aligned from head to heels, with elbows directly under your shoulders. Engage your core to avoid sagging in the lower back. If you’re just getting started, plank can feel overwhelming, so we would suggest starting with knee planks to build up your core strength.

More intermediate calisthenics moves would include some of these: 

Dips target your triceps, chest, and shoulders. You can progress by performing dips on parallel bars or using resistance bands if needed.

Pistol Squats are a challenging single leg squat whereby you extend the non working leg straight out in front of you and balance on the other. You then lower yourself down into a squat on the one leg. This exercise builds balance, mobility, and leg strength. We would definitely recommend that you start by practising with support until your balance improves!

Decline push-ups are when you elevate your feet on a bench or platform for a more intense push-up variation that targets the upper chest.

And for the advanced calisthenics class:

Handstands are a very challenging upper body and core exercise requiring strength, balance, and focus. Definitely start with wall assisted handstands, progressing to freestanding when you feel ready. 

Muscle-ups combine a pull-up and dip in one fluid motion. This is definitely an advanced test of your upper body strength and control. Start by mastering pull-ups and dips separately before moving on to the full movement, together. 

L-sit is a core strengthening exercise where you hold your body in an L-shape with legs extended. Start by practising with bent knees and progress to straight legs over time.

There are two strength-building principles we would want you to consider on your calisthenics journey… the first is time under tension, by which we mean you would want to slow down each movement to increase the challenge and stimulate muscle growth. The second, somewhat the opposite, we call explosive movements. This is when you incorporate moves like clap push-ups or jump squats to build power and fast-twitch your muscle fibres. Used together, the impact is undeniable.

You’re convinced of the value but how and where to get started?

Start by aiming to exercise calisthenics 2–3 times per week, allowing at least one day of rest in between sessions. As you develop, you may want to increase, but that would depend on how you - personally - recover after each session.

We’ve created a sample beginner routine below… although you should follow your own instincts and preferences of course. 

• Warm up for 5-10 minutes, which should include stretches and some light cardio.

• Then perform a circuit of push ups (3 sets of 8), squats (3 sets of 10), plank (3 sets of 20 seconds), assisted pull-ups / negative pull ups (3 sets of 5).

• Cool down with more gentle stretching to release any tension, be sure to stretch both upper and lower body.

• We would also recommend tracking your progress through some kind of journal (even just notes in your phone) so you can see how you’re developing over time. 

If you already have a routine, the brilliant thing about calisthenics is that it can be incorporated into it!

Calisthenics pairs well with cardio exercises like running, cycling, or swimming for a balanced workout routine that builds both endurance and strength.

Stretching and mobility exercises complement calisthenics by improving range of motion, which helps prevent injury and supports better form in bodyweight movements.

You can even use calisthenics for cross training: athletes in many other sports have reported benefits from calisthenics, because it builds functional strength and enhances coordination.

How to stay safe with your calisthenic routine?

As ever, we have your safety front of mind. To prevent overexertion of your body or injury, always consider your form. Prioritise your form over the number of reps. And if a movement feels uncomfortable, consider reducing the range of motion or modify it. Take your time. Callisthenics requires patience. Gradually increase the intensity or try new exercises as you build strength. Avoid advancing too quickly, as this can lead to strain or injury. Listen to your body - it knows what’s what. Soreness is normal, but sharp pain is not. Ensure that you rest adequately, especially after intense sessions - recovery is as important as the sessions themselves. 

Callisthenics is more than just exercise. As you progress, you’ll not only see physical gains but you’ll also see benefits in your mental wellbeing and even your confidence. Embrace each level, respect the process, and enjoy the journey toward becoming the strongest, most capable version of yourself.

Remember, the patience and discipline required on this journey are the real lessons you are learning! Good luck from all of us at Warrior Garden, you've got this!