What is Calisthenics? A Thorough Explanation of Calisthenics

Have you ever heard the word "Calisthenics"? In recent years, it has been rapidly gaining recognition in Japan through "Street Workout" videos showing gravity-defying moves on park bars, and through overseas fitness YouTubers with sculpted, statue-like bodies. You might think, "Isn't it just bodyweight training?" Actually, Calisthenics goes beyond mere muscle training; it is "the art of controlling the body to an artistic level." In this article, we will thoroughly explain everything from the definition of Calisthenics to its differences from weight training, as well as specific benefits and how to get started.

1. What is Calisthenics?

First, let's unravel the meaning of the word. Calisthenics is derived from two ancient Greek words:

• Kalos: Beauty
• Sthenos: Strength

In other words, it literally translates to "Beautiful Strength." It refers to a training system aimed not just at enlarging muscles, but at "creating a functional, beautiful, and strong body."
Generally, it is used synonymously with "bodyweight training," but in the modern context, it is used as a collective term that includes everything from basic exercises like push-ups and pull-ups to advanced skill moves like the Muscle Up, Planche (holding the body horizontally in the air), and Human Flag.

2. Why Calisthenics Now? 4 Overwhelming Benefits

How is it different from going to a gym and lifting dumbbells? Here are four reasons why so many people are getting hooked on Calisthenics.

1. Practical Muscles, Not Just for "Show"

Calisthenics is based on "compound movements" that move multiple joints and muscles simultaneously. This intensely trains the core, providing "functional strength" that directly translates to daily life and sports performance.

2. Sculpted "Beautiful Body"

Rather than the bulky muscles of a bodybuilder, it creates "lean, dense muscles" like those of a gymnast. It is ideal for those aiming for a sharp physique with stripped-away unnecessary fat.

3. Strengthening Joints and Flexibility

Since you control your own body weight, the load on joints and tendons is natural, and many movements utilize the full range of motion. This improves flexibility (mobility) simultaneously with strength gains.

4. The "Sense of Achievement" When You Nail a Move

While the joy of lifting 5kg more on the bench press is great, the joy of saying "I did a muscle up that I couldn't do before!" or "I walked on my hands!" brings a pure excitement similar to successfully doing a back hip circle as a child. A key feature is the ability to level up like a game.

3. Weight Training vs. Calisthenics

We have organized the common question, "Which is better?" in a comparison table.

Conclusion: Both are excellent. If you "just want to get huge muscles," weights are recommended. If you want "a body that moves freely and skills," Calisthenics is recommended. Of course, a "hybrid" combining both is also common.

4. Representative Calisthenics Exercises (Beginner to Advanced)

Calisthenics is deep, but the basic movements are simple.

[The Big 4 Basics]

Mastering these alone can build a sufficient physique.

1. Push-ups: Pectorals, Triceps, Shoulders.
2. Pull-ups: Back, Biceps.
3. Dips: Lower Pectorals, Triceps, Shoulders.
4. Squats: Entire legs.

[Goal Skill Exercises]

Once you have basic strength, challenging these is the real thrill of Calisthenics.

1. Muscle Up: A move where you pull up explosively and lift your upper body over the bar.
2. Front Lever: Hanging from the bar and holding your body horizontally straight.
3. Planche: The highest difficulty push-up position where you float your feet and support your weight only with your arms.
4. Handstand: Requires whole-body balance and shoulder strength.

5. Where Should Beginners Start?

Trying to do a "Muscle Up" suddenly will only lead to injury. The most important concept in Calisthenics is "Progression" (gradual loading). Start with an intensity that suits your level.

• Start with Basic Exercises with "Correct Form": If you can't do a regular push-up, start with "Knee Push-ups." If you can't do a pull-up, start with "Australian Pull-ups" (Inverted Rows).
• "Quality" over Quantity: Doing 10 slow, controlled reps is more effective than doing 20 reps using momentum.
• Start with 3-4 times a week: Muscles need rest. Start with a full-body routine every other day.

Summary

Calisthenics is not just muscle training. It is a challenge to control your body weight at will and defy gravity. At first, you might not be able to do a single pull-up. However, by continuing, you will surpass your yesterday's self, and in a few months or years, you will be able to perform movements you never imagined.

FREELETICS GOALS Gym in Yokohama Sakuragicho offers services where you can learn Calisthenics continuously and joyfully. In our classes, specialized Calisthenics coaches carefully instruct everyone from beginners to advanced users, so you can enjoy Calisthenics with peace of mind.

Thank you for reading to the end!