Are Calisthenics as fancy as their name ? What are they used for ? Can You Do them Every Day?

Does the word ‘calisthenics’ ring any bell for you?

Do you think of it as doing push-ups or basic military training in your retro tracksuit?

Well, it’s more than just doing push-ups!

Over the decades ‘calisthenics’ have gained huge popularity in today’s uber-trendy fitness era.

Calisthenics is an integral part of the fitness training routine of every single individual.

What’s interesting is that most people are not familiar that they have been doing calisthenics regularly.

So what exactly is calisthenics? And can you do calisthenics every day for the same muscles?

To understand this, let’s dive into the pros and cons of doing this exercise regularly.

Calisthenics – An Overview

Calisthenics is resistance training in which you use your body weight, as explained by Beachbody super trainer and 80 Day Obsession creator Autumn Calabrese.

The best thing about this workout is that you don’t require any fancy equipment.

While many think of calisthenics as a new fitness phenomenon, it’s as ancient as the Greeks.

Derived from the words kallosmeaning ‘beauty’ and sthénosmeaning ‘strength’ – calisthenic maximize your athletic ability and human power using your bodyweight.

According to a U.S. military fitness instructor and author of Urban Calisthenics, Tee Major – Calisthenics should be used to master control moving and lifting your body in space.

It’s a complete workout routine that includes:

  • Push-ups
  • Dips
  • Squats
  • Lunges
  • Crunches
  • Jumping jacks
  • Broad jumps
  • Handstands

Calisthenics, also known as “street workouts” or “Street-sport calisthenics,” has become an international sport.

It involves elements of dance, gymnastics, acrobatics.

Can you do calisthenics every day for same muscles?

Yes! Technically, calisthenics can be performed every day.

However, whether you should perform it regularly for the same muscles or not depends on certain factors.

Depending upon your skill level, muscle groups, workout intensity, and muscle recovery time, you can perform this no-equipment exercise every day.

But the most important of all is the recovery time.

The muscle recovery time is interrelated with the ‘muscle failure.’

Muscle failure refers to a point where a muscle group fails to perform the movement correctly.

The harder your calisthenic routine, the longer it will take for the muscle to recover due to muscle failure.

So if your calisthenic routine involves tough workouts, then it’s better to skip a day or two.

On the other hand, if it’s low to moderate and your muscle undergoes little or no muscle failure, then it’s okay to do the routine every day.

An exception to the above rule is that with time our muscles build up endurance.

It means that they recover from the muscle failure quickly compared to the beginning of the routine.

With improved recovery time, you can perform challenging and tough workouts even regularly. 

Reasons You Should Do Calisthenics Everyday

It is not wrong to say that this machine-free workout routine is an all-rounder.

In simple words, with Calisthenics, you can effectively hit all the fitness targets.

There is more than just one physical and mental health benefit when it comes to the benefits of this fitness training.

We have picked the top 5 benefits of performing calisthenics regularly.

1.   Improved Mind and Body Coordination

In fitness training, your mind-body coordination is crucial.

And there’s nothing best than performing an all-in-one routine to improve your mind-body connections.

Through Calisthenics, the brain develops new connections giving your body control, balance, and better coordination.

2.   Endurance

Muscle endurance is the body’s ability to build resistance against fatigue.

High endurance allows you to work out longer.

One of the best ways to build muscle endurance is through the Calisthenics routine.

A 2-3 times repeated calisthenics circuit is considered an excellent cardiovascular workout that eventually builds resistance against fatigue.

3.   Multiple Workouts in One Routine

For people who are fans of various exercises in their routine, calisthenic fitness training is the best.

It involves a variety of exercises.

The routine is designed very carefully to cover almost all muscle groups.

Also, you can perform the same workout in multiple variations as per your fitness goals.

For example, you can switch between clap pushups, single-arm pushups, or t-pushups.

4.   Flexibility & Agility

 A calisthenic workout is a group of multiple exercises.

So it means some exercises improve your agility and muscle flexibility.

One such example of flexibility & stretching activity in calisthenics is lunges.

According to fitness trainers, a calisthenic routine is more effective in improved flexibility and agility than your pre & post-stretching.

5.   Strength

There is no exercise better than calisthenics to strengthen your muscles, bones, and joints altogether.

It is an effective way to build muscle, joint, and bone strength without high injury risks.

The reason is that a calisthenic routine causes minor wear & tear on our body in comparison to weightlifting workouts.

The Catch With Calisthenics

No doubt that this fitness training routine is incredible in many ways.

But just because it helps in fat loss and endurance doesn’t mean this routine is flawless.

Before you decide to say goodbye forever to your gym equipment and other fitness training routines, you should know the whole story!

1.   Slow Progress & Result

One reason you shouldn’t solely rely on a calisthenic routine is its slow progress and result rate.

Compared to other fitness training routines, like weight-lift or training with dumbbells, the results take a lot of time to become noticeable.

It leads to demotivation, which causes people to quit the training.

Because no matter what, people like to see their progress.

And when it comes to fitness training, everyone wants quick results.

2.   More Complicated & Challenging than Weight-lifting

One misconception about this routine is that it is easier and doesn’t require expertise or knowledge.

The reality is different.

In contrast to the calisthenic routine, weight-lifting is simple and less complicated.

In calisthenics, you understand the proper form.

Because even though you use your body weight,  a wrong move can cause severe damage.  

3.   Compound Muscle Movement

The calisthenic routine focuses on group (two or more) muscles.

For example, pull-ups involve your back, traps, biceps, and forearm movement.

This compound muscle coordination makes it difficult, nearly impossible to isolate on a single muscle like the inner biceps.

4.   Not Ideal For Muscle Mass Gain

Can you do calisthenics every day for the same muscles for mass gain?


It’s an excellent routine for muscle endurance and strength.

But it fails to show optimal muscle mass gain.

This routine is not designed for muscle growth.

If that’s your goal, then you should go weight-lifting.


Most of you have already been doing the calisthenic routine.

But if you are just starting your fitness training or want to quit the gym, add more calisthenic workouts to your routine.

It will help you with your fitness goals without the need for any fancy equipment.

Also, if you have been doing this routine for quite some time, and feel like it doesn’t challenge your muscle failure, try to level up your calisthenic intensity.

There are several techniques and strategies for doing this.

For example, switch your two-arm pushups with a single-arm, or do one-leg squats.

Another way is to change the angle of your workout.

While challenging your muscle failure is good, remember not to overdo your muscles.

Listen to your body and gradually level up.

As it’s said that ‘haste makes a waste,’ if you overdo the routine, it will lead to injury that will ultimately hamper your fitness journey!

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