Have you ever watched influencers on social media doing incredible calisthenics moves like the planche or handstand and thought, “I want to do that too”? You want to be stronger—like, super strong—without needing heavy weights or fancy gym equipment. Well, building superhuman strength with calisthenics is the perfect solution. It’s a simple and effective way to build strength using just your body. I’ve personally seen how it can completely transform your fitness journey. Whether you’re new to working out or you’ve been at it for a while, calisthenics helps you push your limits and reach incredible strength. And the best part? You can do it anywhere, anytime.
In this guide, I’ll show you how to get started with calisthenics and build strength that feels almost “superhuman.” Ready to get started? Let’s dive in!
What is Calisthenics?
Calisthenics is a type of exercise that uses your own body weight to build strength, flexibility, and endurance. Instead of lifting heavy weights or using machines, you use moves like push-ups, squats, and planks. These exercises work your whole body and can be done anywhere, at home or in the park. It’s a simple, natural way to get stronger and also build muscles.
Basic Exercises to Learn Calisthenics
If you’re new to calisthenics, it’s best to start with some basic exercises that will help you build strength and get comfortable with your body movements. Here are some exercises:
Push-ups – A great exercise for building strength in your arms, chest, and shoulders.
Squats – This helps strengthen your legs and glutes.
Planks – A simple way to work your core muscles (your stomach and back).
Lunges – These are great for building strength and balance in your legs.
Dips – These are great for working your arms, chest, and shoulders, and especially help build strong triceps.
Pull-ups – Great for building strength in your back, shoulders, and arms. They’re great for improving your upper body strength and endurance.
Start with these basic exercises, and as you get stronger, you can try more advanced moves. The key is to practice regularly, and over time, you’ll see improvements in your strength and muscle tone. If you’re already able to do these exercises comfortably, it’s a good sign you’re ready to challenge yourself with more advanced moves.
Basic Moves to Learn in Calisthenics
If you’re just starting calisthenics, these basic moves will help you build strength and control. They are simple exercises that focus on different parts of your body. Here’s what they are and how to do them:
Push-up Variations
How to do it: Start with regular push-ups. When you’re comfortable, try variations like diamond push-ups (hands closer together) or wide push-ups (hands wider apart) to work different muscles.
Pull-ups
How to do it: Find a pull-up bar and grab it with both hands, palms facing away from you. Hang from the bar, then pull your body upward until your chin is above the bar. Lower yourself back down with control. If you’re a beginner, you can use an assisted pull-up machine or resistance bands to help you.
Dips
How to do it: Use parallel bars or a bench. Place your hands on the bars with your elbows bent. Lower your body down by bending your elbows, then push yourself back up to the starting position. As you get stronger, you can try full dips on parallel bars instead of a bench.
Squat Jumps
These will help you build explosive strength in your legs and improve your stamina.
How to do it: Stand with your feet shoulder-width apart. Lower into a squat position, then explosively jump as high as you can. Land softly and immediately go into another squat for the next jump.
Mountain Climbers
A move that works your core, shoulders, and legs, while also improving your cardiovascular fitness.
How to do it: Start in a plank position with your hands under your shoulders and your body in a straight line. Bring one knee toward your chest, then quickly switch legs, as if you’re “climbing.” Keep your core engaged and your hips stable as you alternate legs.
L-Sit
A move that works your core and helps improve your balance and flexibility. It’s challenging, but a great skill to build.
How to do it: Sit on the floor and place your hands beside your hips, fingers pointing forward. Lift your legs off the ground while keeping them straight in front of you. Hold this position as long as you can. It’s a great move for building core strength.
Frog Stand
This is a beginner-level balance move that helps you build the strength and control needed for advanced poses like the handstand.
How to do it: Start in a squat position with your knees close to your chest. Place your hands on the ground in front of you, then lean forward and lift your feet off the ground, balancing on your hands. Keep your knees bent and close to your body as you hold the position. This is a great move to help build the strength needed for handstands.
Elbow Lever
A core and shoulder exercise where you balance on your elbows. It’s a great way to develop strength and stability.
How to do it: Start by kneeling on the floor and placing your elbows on the ground in front of you, hands pointing out to the sides. Lean forward, shifting your weight onto your elbows, and try to lift your feet off the ground. Hold this position as long as you can. The elbow lever works your core, shoulders, and balance.
Advanced Moves to Learn in Calisthenics
Advanced moves in calisthenics are harder exercises that need more strength, balance, and control. They push you to the next level after you’ve mastered the basics. At first, these moves might seem really tough, but with regular practice and patience, you can do them. Here are some advanced calisthenics moves:
One-arm Push-up
A push-up done using only one arm.
How to do it: Start with regular push-ups to build strength. Then, practice shifting more weight onto one arm while the other arm provides less support. To make balancing easier, widen your legs for a more stable base. As you get stronger, focus on using only one arm while keeping your body straight and controlled.
Handstand
Balancing your body upside down on your hands.
How to do it: Start by practicing against a wall for support. Place your hands on the floor, kick your legs up, and try to balance. It’s great for building upper body strength and balance.
Muscle-up
A move that combines a pull-up and a dip into one smooth motion.
How to do it: Start with a pull-up. Once your chin is above the bar, push yourself up until your chest is above the bar, then press your body up into a dip position. It’s a combination of a pull-up and dip,
Front Lever
A horizontal hold on a bar, with your body straight and parallel to the ground.
How to do it: Begin by hanging from a pull-up bar and tucking your knees close to your chest (Tuck Front Lever). Gradually extend one leg, and then both legs, as your strength improves. Focus on keeping your body straight and your core tight throughout the movement. Front levers are excellent for building core and back strength.
Human Flag
A move where your body sticks out straight like a flag while holding onto a vertical bar or pole.
How to do it: Find a strong vertical pole. Place your top hand high and keep your arm straight. Hold the pole with your bottom hand lower down and pull it toward you. Tighten your core and lift your legs off the ground, tucking your knees to make it easier. As you get stronger, start straightening your legs until your body is horizontal like a flag. This move needs strong shoulders, a tight core, and a good grip.
Planche
Holding your body parallel to the ground while balancing on your hands. It requires incredible core, arm, and shoulder strength.
How to do it: Start by practicing the Frog Stand to build balance and strength. Once comfortable, progress to the Tuck Planche by keeping your knees tucked close to your chest while balancing. As you get stronger, try the Straddle Planche, where you extend your legs outward to the sides for better balance. Eventually, work toward the full planche with your legs straight and together. Each stage builds your strength and control, so take your time and practice consistently.
Time, Reps, and Sets for Your Calisthenics Workout
For your calisthenics workout, start with 3-4 days a week if you’re a beginner, and rest in between to let your body recover. For each exercise, do 8-12 reps (or as many as you can) for 2-3 sets. If you’re practicing skills like the handstand or planche, spend 5-10 minutes a day working on them, holding the position for a few seconds at a time. Take short breaks between sets, about 30-60 seconds. As you get stronger, increase your reps or try harder variations to keep improving.
Final Thoughts
Calisthenics is a powerful way to build strength, improve flexibility, and feel stronger without needing fancy gym equipment. It might feel tough at first, but trust me, the more you practice, the better you’ll get. Whether you’re just starting or already doing the basics, keep pushing yourself little by little. Remember, it’s not about being perfect, it’s about progress. Start today, stay consistent, and you’ll be amazed at how much you can achieve. You can do it! Leave a comment or share your first step with me, I’d love to hear about your progress and cheer you on. Also check out my other “guides” if you want to grow on your self-improvement journey.
You’ve Got Questions, I’ve Got Answers
Q1: Do I need any special equipment for calisthenics?
No, calisthenics uses just your body weight, so you don’t need expensive equipment. You might need a pull-up bar, parallel bars or parallettes for some exercises, but you can also do many moves at home or in a park.
Q2: How long will it take to see results with calisthenics?
It depends on how consistent you are and how hard you work. Some people start seeing progress in a few weeks, but for noticeable muscle growth or mastering advanced moves, it takes time, so be patient with yourself and trust the process. Consistency is key!
Q3: Can I build muscle with just calisthenics?
Yes! Calisthenics is great for building muscle. It uses your body weight to work different muscles, and by making exercises harder over time, you can build more muscle.
Q4: How can I progress to advanced calisthenics moves?
Start with basic exercises to build strength and control. Once you’re comfortable, try harder moves. For example, practice the frog stand before the planche, or do assisted pull-ups before trying them without help.
