Displaying items by tag: bodyweight workout

Many people consider if they should train using weight training or calisthenics. While they are both two different approaches to become stronger and transform your body, this article will discuss the advantages of weight training over calisthenics, Keep reading to find out more!

Benefit #1: Easier progress (and easier track of your progression)

It is undeniable that weight training allows you progress faster than calisthenics. Not only you can track your progress between different workouts, you can easily manipulate the resistance (by adding an additional load of 5-10lbs to the exercise). However, increasing the resistance when training calisthenics is significantly more challenging.

Benefit #2: No limitations for training legs

In calisthenics training legs is more challenging and many calisthenics athlete often skip leg days. There is a lower selection of calisthenics exercises for legs and it is harder to manipulate the resistance while training them (as mentioned above).

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Benefit #3: Weightlifting can help you to get bigger faster

If you goal is to get bigger as fast as possible, then it is easier to accomplish that by lifting weights. Calisthenics will still undoubtedly make you bigger and stronger, but not in a similar way as weightlifting.  

Benefit #4: Isolation of specific muscles is easier

Many people like isolating certain muscle groups at the end of their training session, because it helps to fix muscle imbalances and to target specific muscles without stressing any others. It can also help strengthen muscles that are weaker than the rest of your body. Isolating each individual muscle is easier with weightliging than it is with calisthenics training. In calisthenics, you can still focus on isolating a muscle more than other muscle group by changing the leverage but not to the same degree as in weightlifting. Also, tracking your progress for isolation exercises is even harder with calisthenics.

How about combining both, weight training and calisthenics?

If you want to reap the benefits of both practices, weight training and calisthenics, then you should definitely combine both into your workout routine. Calisthenics still has many amazing relevant benefits that you should consider as well. Keep your fitness journey well-rounded by combining both ways of training!

Is weight training over calisthenics the right choice for me then?

The answer to this question totally depends on you! If your main goal is to get bigger then weight training is probably the right choice for you. However, if you want to master impressive body weight exercises and develop amazing flexibility and coordination, then calisthenics is the way to go. Calisthenics can also makes your workouts more fun and creative. I usually love to combine both, weight training and calisthenics into my workout routine to get the benefits of both.


Published in Weight Training

In Calisthenics, you are doing a workout that relies solely on your bodyweight. However, in weightlifting, you have to move or exert an external force towards an external object. Calisthenics can be done almost anywhere with very minimal use of equipment. You can train calisthenics at a gym, your local calisthenics park or even at the comfort of your own house, and usually is a cheaper option.

The Advantages of Calisthenics over Weightlifting

    1. Calisthenics requires minimal use of equipment. In terms of equipment, if you have a pull-up bar and a dips station, you can easily get started with calisthenics right away. Of course, you can still do a calisthenics workout without any equipment at all, but it is usually less effective for building muscle mass and strength. Therefore, calisthenics can be done almost everywhere. However, to engage in weightlifting, you have to purchase a gym membership or buy weights (i.e. dumbbells or barbells) to start your own home gym.

    2. Since calisthenics requires significantly less equipment than weightlifting, it can be a cheaper option over the long term.

    3. There is a smaller risk for injuries since calisthenics exercises are easier on your tendons and joints. This is due to the fact that there are no external objects involved (unless you are doing weighted calisthenics).

    4. Calisthenics usually works better on balance, speed, endurance, and flexibility than weightlifting does.

    5. Almost all the calisthenics exercises are compounds movements that work on many muscle groups at once. For example, the classic push-ups work on your chest, triceps, and front deltoids (i.e. front shoulder). Compounds exercises usually burn more calories than isolation exercises since there is greater muscle engagement.

    6. Calisthenics improves functionality better than weightlifting, which makes everyday tasks easier.

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Any Disadvantages?

Obviously, there are some disadvantages too:(.

  1. The main one is that with calisthenics it is harder to progress than it is in weightlifting. You can easily change the resistance you are lifting, pushing, pulling or holding when it comes to weightlifting exercises. You simply have to use heavier loads. However, changing the resistance you are using in calisthenics exercises is much more technically complex than it is in weightlifting.

  2. With calisthenics, it is harder to isolate specific muscle groups than it is with weightlifting. When you want to isolate a specific muscle, such as isolating the biceps in a biceps curl, it is easier to use dumbbells or barbells.

  3. In calisthenics, there is more learning effort to properly perform the movements than there is in weightlifting. This might hinder a bit your muscle building efforts.

The Verdict

Weightlifting and calisthenics have both their advantages and disadvantages over each other. Therefore, calisthenics is not superior to weightlifting nor the other way around. I highly recommend you to choose both, weight training and calisthenics to reap the advantages of both practices! No matter how you choose, to train as long as you are willing to dedicate the work to it, you will get closer and closer to your fitness goals. If you want to do both practices to enjoy all the benefits, then follow our Instagram account where we post daily high-quality about weight training and calisthenics. As always, work hard towards your goals and be consistent!

Published in Bodyweight Exercises

For when you can't afford to go to the gym, don't have access to one, or just don't feel like going, there are always bodyweight exercises .  Bodyweight exercises are an amazing way to keep fit and are a great way for a beginnert to get accustomed to the fitness world. Bodyweight exercises are wonderful tools for developing the your physique, and perhaps best of all, they don't cost a dime!

Probably the most simple and known bodyweight exercise is the push-up. Push-ups have many varieties but they all target the same general muscle groups: the triceps and the chest. Normal grip push-ups work the chest the most while "tricep" or "diamond" push-ups - done with hands together and directly under the sternum - work the triceps more. Once you are able to crank out 15 or more reps easily, you may wish to increase the difficulty better encourage strength gains. This can be done by either filling a backpack with weights and wearing it while you do pushups, or by elevating your legs (e.g. doing pushups off a sofa).


Push ups


Another great bodyweight exercise is the pullup. Pullups stimulate mainly the biceps and the lats(the upper back). Similar to pushups, pullups come in all shapes and sorts, usually distinguishable according the grip used. When your hands face towards you, it is called a chin up and utilizes the biceps more directly. When your palms face away, it is usually called a pull up and works the lats and forearms more. Something to remember on top of these differences, is that the wider the grip, the more focus is put on the lats, while the narrower it gets, more focus is put on the arms.

Pull Ups


Now let's talk about the squasts. They build muscle in the thighs, shape the buttocks and improve endurance.   Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up.  If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.  
Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don’t bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up. 

Hindui Squats


Another effective exercise for legs is the lunges. Stand straight in correct posture; now stand with one leg forward and one leg back.  Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don't step out too far). 
You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work. 
Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg. 



The last bodyweight is the dips. This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. It’s a compound movement as well and involves working all the muscles that the push up works. 
Keep your head up and body as vertical as possible.  For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don’t bounce at the bottom of the movement.



Adding Additional Resistance

Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger. 
So all we need to do is add some weight wherever we can find some.  Because there are no metal plates and fancy machines to use it doesn’t matter because the body doesn’t care where it is as long as it's receiving resistance of some kind.  
You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights.  A weighted vest will also allow you to add resistance for both chin-ups and push-ups.  Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.
How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.

weighted pull ups


To Wrap Things Up...

Bodyweight exercises are extremely valuable to people of fitnesses of all levels. It is wonderful to be able to experience noticeable gains without having to spend any money or leave the house at all.

Published in Bodyweight Exercises