4 Things to Consider Before Starting Calisthenics at Home

man doing a calisthenic workout

If you are reading this article, you probably already have a basic understanding of Calisthenics. However, in my case, this form of exercises is relatively new.

It was not until a few months ago that I noticed that in the park across from my office, a set of pull-up bars and two groups of odd-looking equipment were installed. At first, I did not pay any attention to them, but as time passed, I realised that more and more were the people who visited the space to exercise. This piqued my interest!  So naturally, I decided to do some research.

This is how I stumbled upon Calisthenics — a routine that uses only your body weight for resistance. The best part is that you do not need a gym or heavy equipment to practice it! Anyone can do Calisthenics at home. Nonetheless, there are a few things you might want to take into consideration before starting a routine:

1. What equipment do you need

2. How long should your calisthenics workout be

3. How to choose the right workout plan for you

4. How to avoid possible injuries

What type of equipment do you need?

calisthenic equipments

In the beginning, I recommend you do not invest a lot of money on your gear.  Keep it simple and cover your basics by purchasing:

Resistance Bands

calisthenic resistance bands

These are an essential piece of equipment. Primarily, they are meant for building up strength (especially in the upper body section), but they may be used for other purposes. The good thing of resistance bands is that people of any ‘fitness level’ can get an effective workout out of them.

Workout Mat

man working out on a workout mat

A workout mat is an absolute must-have when thinking of doing Calisthenics, or any other type of exercise, at home. It is significantly useful when practicing routines that require you to lay or sit down. Furthermore, they protect your body from harsh surfaces and help prevent slips and falls.

Pull-up/Dip Bar

pull up bar and dip bar both attached to the door

A pull-up or dip bar is the most crucial piece of equipment you will need. Doing pull-ups are a great way of gaining strength and stability. Depending on your ‘fitness level’ a pull-up bar can serve as the perfect medium for knee raises, leg raises, planks, hanging crunches, L hangs, and more.

Click here for a Complete List Of Top Recommended 5 Calisthenic Pull Up Bars on Amazon.

Weighted Vest

a weighted vest used for calisthenic exercises

Weighted vests add an extra level of difficulty and resistance to your Calisthenics’ routine. Therefore, I do not recommend you wearing one until you feel absolutely comfortable enough with your regime.

A dip belt can be another great alternative, given that it does not restrict your upper-body movements. Besides, you can add more weight, and these tend to give you more stability than a vest.

Jumping Rope

black jump rope

We all know how a jumping rope works. However, do not overlook its importance — it is one (if not the) most important piece of equipment when working out at home.

We all know how a jumping rope works. However, do not overlook its importance — it is one (if not the) most important piece of equipment when working out at home.

If you are committed to making this a regular workout routine, you might also want to get a set of Push-up Bars, Gymnastic Rings, and even some Paralletes.

How long should your calisthenics workout be?

man doing calisthenic workout outside his home

There is no definitive answer as to how long your Calisthenics workout should last. Many factors weigh in when determining your routine’s time requirements.

For instance, if you are a fitness enthusiast with optimal athletic conditions, you can practice your 20-30-minute routine daily. Nonetheless, if you are just starting out, it might take longer for you to finish a circuit. Thus, 30-40 minutes every two days will do.

If you are new to Calisthenics, but you frequently practice any other type of exercises, you can incorporate a 40-minute routine into your workout every other day.

Lastly, if you have little to no experience in the world of fitness, you might want to consider doing only a 30-minute low-intensity workout every three days to avoid muscle failure and prevent injuries.

How to choose the right workout plan for you

image of calisthenic workout plan

I cannot speak for every Calisthenics addict out there, but from my personal experience selecting a workout plan that caters to your needs is crucial. Thus, ask yourself what you want to get out of your workout. Do you wish to build up muscle? Are you looking for rock-hard abs? Or maybe you just want to improve your endurance?

If you answered yes to at least one of these questions, you might want to take a look into The Bar Brother System. I suggest you start off with one of their beginner muscle-up tutorials. — you can find them by clicking here.

Now that you know what you are getting yourself into let me tell you a bit more of how the program works. It is a step-by-step Calisthenics program with different workouts to be completed in 12 weeks. They only equipment you need is a Pull-up Bar and a Dip Station. Nonetheless, if you are not able to purchase the kit, the program shows how you can use alternatives that are readily available in your home.

I am sure there are other great programs out there, however, what I truly loved about this workout regime is that you do not need to be a gym rat or fitness addict to make it work. At first, you might need to take longer breaks, but let me assure you that you will be able to see results after only a few weeks.

How to avoid possible injuries

x ray photograph

When starting a strict routine like the one offered by The Bar Brothers (or any other demanding Calisthenics workout plan), there are a few things you might want to take into consideration to avoid injuries:

– Make sure you set up your equipment correctly. An unstable pull-up bar, for instance, may result in severe lesions.

– If you are using a dip belt or a weighted belt, keep in mind that according to specialists, these should not exceed 10% of the person’s weight. Nonetheless, the recommended weight is the equivalent to 5% of your body weight.

– Make sure your workout times and intensity are progressive. In other words, you should start off slow and make your way into more complex and longer routines.

– Avoid muscle failure by taking all the necessary rests your body asks for. In the beginning, it is reasonable to take up to 3 days between workouts.

As you can see Calisthenics are a great form of exercise with a plethora of benefits. These types of exercises help you build up muscle, become more flexible, increase your endurance, get lean, and master stability.

I fervently recommend you include them into your routine before the summer to get the beach body you always dreamed of. Take it from me, results are visible after only a few weeks…so it is not too late!

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