Learn how the bodyweight modality improves strength, stability, and mobility.
All style, no substance. That’s what calisthenics can seem to be from an outsider’s perspective.
In reality, calisthenics — a form of movement that relies on your own weight for resistance by manipulating your body in space, and doing so with control — builds multiple elements of fitness, says Paul Gualano, a COACH X at Equinox Park Ave. “It makes it very efficient as a trainer to program bodyweight exercises because they check so many boxes,” he says.
Here, Equinox Coaches explain why it’s worthwhile for any member.
Why Practice Calisthenics
People tend to equate it with circus-style tricks like handstands and toes-to-bar, but calisthenics isn’t always so flashy, says Carlos Jimenez, a COACH X at E by Equinox Madison Avenue. The foundation of calisthenics is basic bodyweight exercises, like push-ups, squats, and rows, he says. Given its controlled nature, there’s an element of beauty to calisthenics, too, adds Gualano.
Calisthenics requires and improves strength (especially of the core), mobility, and stability, Gualano explains. With nearly all of the exercises, you’re engaging not only your primary movers (the muscles doing most of the work to create a joint action) but also some secondary muscle groups that create stability. For instance, you activate the muscles that stabilize your scapulae to keep your shoulders in the ideal position while doing a pull-up or push-up, says Gualano.
“You may not get [that] on a piece of equipment that is fixed,” adds Jimenez. “Because in that situation, those peripheral muscles are not required to participate as much. [The equipment] has other benefits, but as far as calisthenics is concerned…that stability and core strength is embedded in the move itself.”
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Calisthenics also emphasizes full ranges of motion — which can help you maintain your mobility and stay athletic as you age, says Gualano. “I find the mobility portion of calisthenics to be almost equally as important as the strength portion.” He points to a calisthenics skill called core compression strength; being able to pull your knee to your chest with a straight leg, folding into a compressed position, is a sign that you have flexible hamstrings and strong hip flexors. You use this skill during calisthenics exercises like L sits, toes-to-bar, and pistol squats. “Both of which are not necessarily common in the general population, and both of which are very helpful to maintain, even like your ability to feel young or to stay athletic,” he says.
“I always tell people that I still play sports like I'm 15, even though I'm in my 40s — it just takes a lot longer for me to warm up,” Gualano continues. “But these types of strength, stability, mobility workouts, I would credit in large part for my ability to do that.”
How to Get Started with Calisthenics
Remember, any bodyweight movement done with control can be considered calisthenics, so build your foundation of strength with squats, push-ups, inverted rows, and planks.
Some calisthenics moves don’t come easily, so Jimenez suggests focusing on “microprogressions.” If you want to do a pull-up, start by simply hanging from the bar — building up your shoulder stability and grip strength before adding in movement. Instead of going straight from a bodyweight squat to an unassisted pistol squat, use a bench to support your progress, he suggests. Start with a knee-high bench, squatting with one leg and lowering until you tap the bench. As you gain strength and confidence, slowly lower that bench until you’re performing your pistol squat without it. “You want to look for those microprogressions where it's just a little variation that could propel and keep the progress going without plateauing,” he says.
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When you’ve nailed down the purest form of an exercise, add difficulty by changing up the tempo, switching your base of support, or incorporating isometrics. “It’s infinitely scalable. You can take it from the most basic exercise imaginable to, like, Olympic-level gymnast, and everywhere in between,” says Gualano. “As long as you understand how to manipulate variables to achieve specific adaptations, you can program bodyweight training effectively for any level of fitness, for any goal…Like, you can make a push-up challenging for someone who can bench press 300 pounds.”
You might level up from a standard bodyweight push-up to an archer push-up, in which you slowly shift your weight from one hand to the other, says Jimenez. It’s a variation that helps address muscle imbalances between your dominant and non-dominant side, he explains. Once you’re a pro, consider upgrading to single-arm planks and ultimately push-ups. “When you go from four points of contact to three, you see people that can't really organize themselves in that position,” says Jimenez. “The dominant side can figure it out really fast, but the non-dominant side kind of discombobulates right away.” Since there are so many variations to pick from, continue to check in and make sure you’re choosing moves that help you achieve your desired goal — not just exercises that look cool, says Jimenez.
It takes patience. Gualano says he’s been working on a one-arm handstand for five years and, so far, has been able to hold the position for about one second. “It’s very, very slow, incremental progress with lots of plateaus,” he says. “But you have to notice the small wins with skill development. It's crucial to notice the small wins, like one more second than your previous record. Celebrate it.”