Calisthenics For Beginners: The Ultimate Guide

You’ve discovered calisthenics.

Exciting, isn’t it?

Training with just your body weight. Actually it’s a combination of several different elements: Skill, strength and flexibility.

And if you’re looking for a healthier, stronger and more muscular body then calisthenics is a MUST.


For a long time in history, people did nothing other than calisthenics. Those days are long gone. 

Make no mistake: Working out with weights definitely works. But in a lot of cases it’s not nearly as effective as training with your own body weight.

Becoming a master at calisthenics requires a serious investment (motivation, time and sweat).



Because high level skills require a lot of time to learn. And going from no activity to doing handstands or chin ups isn’t easy. 

But when you understand how calisthenics works, the rewards are HUGE: the world becomes your gym and your body becomes stronger and more capable than you could have ever imagined. 



The Ultimate List Of The Best Calisthenics Posts & Resources


From workout parks to calisthenics beginner workouts, to diet plans and tasty meals to biological hacks to speed up your recovery and maximise your strength.

This guide has you covered.

Click on any of the subjects below to jump to the desired chapter, so pick which one you like and get started.





Chapter 1: Calisthenics Fundamentals


If you are new to calisthenics – or looking to get the edge on your basics – these sources will help you to kickstart your results.

You’ll learn how to start from the ground up and which progression you need to build a solid foundation.





Chapter 2: How To Start Your Calisthenics Training


In order to start your calisthenics training you need to have routines.

But finding the right routines might be more difficult than you think it is.

You’ll learn what routines you can use at which level and how you can work yourself up to a more advanced level of strength and skill.





Chapter 3: How To Increase Your Number Of Chin Ups Or Pull Ups


There are amazing ways to increase your pull ups and chin ups. However, not all work equally effective.

Here are some resources that will help you improve the pull ups that you have already, while at the same time providing you with the tools you need to increase your number of pull ups to your desired amount of repetitions.





Chapter 4: How To Improve Your Diet For More Muscle Mass And Less Fat


The importance of good nutrition is often underestimated. Yet it’s what determines whether or not you will get closer to your goals.

In some cases even more than training.

You need to make sure you pay attention to what, how much and when you consume those nutrients.

Here are some great resources that will make building muscle and burning fat easier and more effective.





Chapter 5: Important Habits That Will Supercharge Your Calisthenics Transformation


If you are new to calisthenics – or looking to get the edge on your basics – these sources will help you to kickstart your results.

You’ll learn how to start with basic habits and how you can use this to hardwire your brain for results and your body for power.

That’s what you need, a solid foundation.





Chapter 6: The Essential Keys To Recovery And Injury Prevention


Once you start calisthenics you’ll will quickly find yourself re-thinking your idea of how safe it actually is. As with everything it all depends on the dosages.

Just like with lifting weights, calisthenics can cause injuries. Serious injuries.

Here you will learn how to prevent, cure and recover from injuries faster to make sure you don’t fall victim to unnecessary halts in your progress.





Chapter 7: Best Alternative Calisthenics Resources…Ever


Here’s the most epic calisthenics content on the web.

A few gems on flexibility, programming and on developing a integrated system of strength, flexibility and skill.




Put Your Calisthenics Knowledge To The Test


Calisthenics is a great activity.

You Fail. You Learn. You grow.

It’s something we all need more of. You’ll discover soon enough.


But what is absolutely essential?

What you really need to know beyond the rules, the tricks and the fundamentals?

Defy the obstacles. Embrace the journey. Enjoy the ride.


Beast mode ON!


Now I’d like to hear from you:

Did you like this post?

Or maybe you have a question.

Either way, leave a quick comment below right now.




66 thoughts on “Calisthenics For Beginners: The Ultimate Guide

  1. Hello. I have a question about food. What are grains and what are dairy? And also what kind off food are vegetables, seeds and gress fed ? Can i eat pasta?

  2. Started my journey yesterday with my boys learning beside me. I’m 36 years old, 172 cm and 111 kg, so I have a lot of weight to lose, been really sedentary and eat horribly(my biggest vice being soda) but saw some bar brothers videos the other day and was amazed at the body attained with this method of training. Love the fact that only body weight and willpower is needed. I’m starting slowly doing the no equipment beginner workout until i can get my pull up bar setup in my basement, and attach my dip bar to my home gym downstairs. My body is telling me how out of shape I am today but will get back out there again tomorrow, will keep updating in the future thanks for all the advice and tips on your terrific website!

    1. Hey John,

      First of all! You can be proud of yourself and on how honest you are with where you are at this point.

      That’s definitely the first ‘leap’. For parents it’s usually also to set an example, so their kids don’t make the same mistake.

      There are many stories which I’ve had the privilege to read fortunately. So there are a lot of people who started where you are :D.

      I can highly recommend you to read David’s story:

      Keep up the good work and thanks once again for sharing your story. Whatever you need, I’m here to support you.

      Beast mode ON!

  3. Is it okay to do calisthenics training as beginner right after jumping outta bed? I’ve kind of tough schedule and I have no other time to train then first thing in the morning. What should I do? please help me out

    1. Hey Dave,

      Great question.

      This is definitely something you always do. Essentially, walking is calisthenics too ;). But considering what you are actually referring to are push ups, pull ups etc. I’d say, only after warming up properly. When you wake up your body is everything, but ready for high intensity training. It can be ready after a proper warming up, but if you are not willing to warm up it will be a short story ending in tendonitis down the road.

      Warm up first, then do your stuff.

      Beast mode ON!

  4. If a workout routine consists of 2 cycles for example, the cycles must be done continuesly or one can be done in the morning and the other in the evening?

  5. hi all , In your e-book you put circuits training method , the circuits training method is good for Strength , Because I read somewhere that “And although circuits (or rounds) work just fine for muscle and strength gains, they are best used in endurance training approaches” Hope to clarify me more thank you Because I want to build functional strength to improve the performance of martial arts thank you

    1. Hey Amine,

      Great question.

      Not completely true, it’s not a black-or-white answer here. It depends on many more vectors.

      Including repetitions and sets. Circuits are completely fine for beginners. I can give you 1001 reasons why, but it will take me too much time to explain ;).

      If you rather do something else, go for it!

      Beast mode ON!

  6. Hi!Thanks for your guide,I just finished reading it.So,my question,I started calisthenics 2 months ago,I build my routine and I saw little results,for example now i can do 60 push ups without rest,before it was 25-30,I want to follow bar brothers routine now,so,should i start with the begginer guide or intermediate?P.S:I cant buy the SYSTEM…..

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