Skip to content 
Introduction: Calisthenics is a form of exercise that uses body weight movements to increase strength, flexibility, endurance, and build muscle. The advantage of bodyweight training is that there are no limits to progression. Starting with a regular push-up, you can reach the level where you can do advanced moves like the planche and handstand. I have been practicing for 11 years and I’m still progressing. For me, it’s like a new challenge every day. So, where should a beginner start learning calisthenics? Never start with advanced movements; begin with basic exercises to increase strength and improve body control.
Exercises to Begin Your Calisthenics Journey:
1. Pull-Ups:
Pull-ups are one of the most important exercises for increasing strength and building muscle. For beginners who can’t do pull-ups, start with a resistance band. Choose a band that allows you to perform at least 8-10 reps. Start with a strong one, then gradually switch to easier bands as your strength increases, and eventually move to doing pull-ups without the band.
Routine:
- Do 3-4 sets of 8-12 reps twice a week.
- Once you can do 20 reps, start adding extra weight, starting with 10 kilos and gradually increasing.
- Vary your grip to work different muscle groups (close grip, wide grip, supine grip, Commando grip).
2. Push-Ups:
Push-ups are a fundamental exercise that builds upper body strength. If you’re a beginner and struggle with push-ups, start with kneeling push-ups. Once you can do 10-15 reps, move to regular push-ups. Add one more rep each workout to make progress and increase strength.
Routine:
- Change hand positions to target different muscles (narrow for triceps and front delts, wide for chest, pseudo push-ups for front delts and triceps, pike push-ups for shoulders).
- Do push-up workouts twice a week.
3. Dips:
Dips are great for increasing your pushing strength. Beginners should start with a resistance band, performing the movement slowly with control. Once you can do 10-15 reps easily, move to doing dips without the band.
Routine:
- Do 3-4 sets of 8-15 reps twice a week.
- When you can do 30 reps, start adding extra weight.
4. Leg Raises to the Bar:
This is one of the best exercises for your abdominal muscles. Beginners should start with knee raises to the 90-degree position, then progress to raising your legs higher to your chest. Eventually, you’ll be able to lift your straight legs all the way up to the bar.
Routine:
- Do 4-6 sets of 8-15 reps two to three times a week.
When to Start Learning Advanced Calisthenics Movements: I recommend starting advanced calisthenics movements when you can do:
- 15 pull-ups
- 15 dips
- 40 push-ups
Once you reach these milestones, you can begin learning movements like the back lever, muscle up, bent arm planche, handstand, front lever, and planche. Don’t worry if you don’t know how to learn these skills; I have separate video tutorials for each movement. Check them out via the links in the description.
Starting your calisthenics journey in 2024 can be both exciting and challenging. By focusing on fundamental exercises and building a solid strength foundation, you’ll set yourself up for success in mastering advanced movements like the planche and handstand. Remember, consistency and patience are key. If you enjoyed this tutorial and found it helpful, give it a thumbs up, leave a comment, and stay tuned for more content. Don’t forget to follow me on Instagram for updates on my app and more calisthenics tips.
Ready to elevate your calisthenics skills? Watch the full tutorial video: Calisthenics Strength Training Tutorial.If you read through all of this and found it helpful, but still would like that extra help – an exact path to follow – then for sure my Andry Strong Academy app will be of invaluable use to you. In it, there are 5 full calisthenics programs, of increasing difficulty, with entire workout sessions in each. The programs are designed to last 12 weeks and each day is planned for you. Specific exercises, sets, and reps are already laid out for you. Each exercise within a session has video description as well as form cues, leaving no guesswork. If you are truly committed to learning calisthenics, then getting started on one of these programs is for you.