Calisthenics training plan for beginners: 💯% effective exercises

Calisthenics is a great training method that uses only your own bodyweight to primarily train strength and flexibility. Beginners, in particular, can build a strong foundation with calisthenics, as the exercises can be easily adapted to different fitness levels. Here's an easy-to-follow workout plan that covers the most important basic exercises.

Why it is especially worthwhile for beginners to start with calisthenics training

Calisthenics offers numerous benefits for beginners looking for an effective introduction to fitness training. Here are some of the key benefits of calisthenics:

1. No equipment required

• Free : You don't need dumbbells, machines, or a gym—your own body weight is enough.
• Possible anywhere : Whether in the park, at home or on vacation, you can do calisthenics anywhere.

2. Improves total body strength

• Multifunctional training : Calisthenics trains several muscle groups simultaneously, which promotes balanced strength development.
• Strengthen everyday movements : Exercises like squats and push-ups improve functional strength that you need in everyday life.

3. Increase body control and coordination

• Better balance and mobility : By training with your own body weight you improve your coordination and body awareness.
• Increased stability : Exercises like planks strengthen your core muscles, which play a key role in stability and posture.

4. Gentler on the joints

• Lower risk of injury : Because you are working with your own weight, there is less strain on your joints than with heavy weights.
• Adaptable : Most exercises can be easily adapted to your fitness level, preventing injuries.

5. Flexibly scalable

• Suitable for all levels : You can make each exercise easier or more difficult by incorporating variations or increasing repetitions. Beginners can start with easier versions (e.g., knee push-ups).
• Continuous progress : You will notice how you progress quickly and can increase your exercises.

6. Improved endurance and fat burning

• Combination of strength and endurance : Many exercises, such as burpees or mountain climbers, challenge not only your muscles but also your cardiovascular system.
• Calorie burn : Calisthenics workouts burn a significant amount of calories, which can help with weight loss.

7. Promotes better posture

• Core Strengthening : Exercises like planks and leg raises create a strong core, which supports upright and healthy posture.
• Improved mobility : Regular exercise improves your range of motion, which can prevent back pain and tension.

8. Motivating through visible progress

• Fast results : As a beginner, you will quickly see improvements in strength, flexibility and endurance with regular training.
• Independence : You can train at any time without outside help, which promotes your independence and keeps your motivation high.

Calisthenics is ideal for beginners because it offers a flexible, holistic workout that is easily accessible, scalable, and gentle on the body.

The Calisthenics training plan for beginners - for an effective workout and muscle building

1. Push-ups

• Target muscles : chest, shoulders, triceps, torso
• Execution :
  1. Lie flat on the floor with your hands slightly wider than shoulder-width apart.
  2. Support yourself on your hands and toes and keep your body in a straight line.
  3. Lower your body by bending your arms until your chest almost touches the floor.
  4. Push yourself back up until your arms are straight.
• Repetitions : 3 sets of 8-12 repetitions
• Easier version : Support yourself on your knees instead of on your toes.

2. Bodyweight squats

• Target muscles : thighs, buttocks, torso
• Execution :
  1. Place your feet shoulder-width apart, with your toes pointing slightly outward.
  2. Bend your knees and push your buttocks back as if you were sitting down on a chair.
  3. Keep your back straight and your weight on your heels.
  4. Once your thighs are parallel to the floor, push yourself back to the starting position.
• Repetitions : 3 sets of 12-15 repetitions

3. Plank (forearm support)

• Target muscles : torso, abdomen, lower back, shoulders
• Execution :
  1. Get into the push-up position, but support yourself on your forearms.
  2. Keep your body in a straight line from your shoulders to your heels.
  3. Tighten your stomach and buttocks.
  4. Hold the position for the specified time.
• Duration : 3 sets of 20-30 seconds each
• Easier version : Keep on your knees.

4. Pull-up – If possible

• Target muscles : back, biceps, shoulders
• Execution :
  1. Grip a pull-up bar with your palms facing away from you (overhand grip).
  2. Pull yourself up until your chin is over the bar.
  3. Slowly lower yourself again.
• Repetitions : 3 sets of 4-6 repetitions
• Easier variation : Negative pull-ups (only let the slow lowering upwards help).

More on the topic "Learning and performing pull-ups correctly" >

5. Lunges

• Target muscles : thighs, buttocks, calves
• Execution :
  1. Stand upright with your feet together.
  2. Take a big step forward, bending the front leg until the thigh is parallel to the floor.
  3. Push yourself back to the starting position and repeat with the other leg.
• Repetitions : 3 sets of 10 repetitions per leg

6. Hip Bridge (Glute Bridge)

• Target muscles : Buttocks, lower back, abdomen
• Execution :
  1. Lie on your back with your feet hip-width apart and close to your glutes.
  2. Lift your pelvis until your body forms a straight line from your shoulders to your knees.
  3. Hold the position for one second and then slowly lower again.
• Repetitions : 3 sets of 12-15 repetitions

7. Dips on a bench

• Target muscles : Triceps, chest, shoulders
• Execution :
  1. Sit on a bench and place your hands next to your hips.
  2. Push your body forward so that only your hands are on the bench and your legs are in front of you.
  3. Lower your body by bending your arms until your elbows form a 90° angle.
  4. Push yourself back up.
• Repetitions : 3 sets of 8-12 repetitions

More on the topic "Dips Exercise: How to Do It Correctly" >

8. Bonus (Hanging Leg Raises)

• Target muscles : Lower abdominal muscles, hip flexors, core
• Execution :
  1. Hang from a pull-up bar with your shoulders slightly pulled down.
  2. Lift your straight legs in a controlled manner until they are parallel to the floor.
  3. Slowly lower your legs again without swinging.
• Repetitions : 3 sets of 8-12 repetitions
• Easier variation : pull your knees up instead of straight legs.

Weekly plan for beginners with calisthenics exercises

Calisthenics training plan:

• Monday : Upper body (push-ups, pull-ups, dips)
• Wednesday : Lower body (squats, lunges, hip bridge)
• Friday : Full body (plank, bodyweight squats, push-ups, leg raises)

Tips for success:

• Warm-up : 5-10 minutes of easy running, skipping rope or jumping jacks.
• Cooldown : Stretching exercises for the stressed muscle groups after each workout.
• Increase : Once you reach the maximum number of repetitions, you can increase the level of difficulty, e.g. by doing heavier variations of the exercises.

Conclusion: Calisthenics training plan for beginners - for effective training

Calisthenics is a highly effective method for improving strength, flexibility, and endurance, especially for beginners. With simple calisthenics exercises like push-ups, squats, and planks, you can work all major muscles and muscle groups—without any equipment. The plan presented here will help you build a solid foundation by regularly performing upper-body, lower-body, and full-body exercises, thus building strength and muscle mass.

The advantages are clear:

• Full body workout : You train your entire body and improve your coordination at the same time.
• Flexibility : You can do the exercises anytime and anywhere because you only use your own body weight.
• Progress : Calisthenics is easily scalable. You can gradually progress by increasing the number of repetitions or trying harder variations of the exercises.

The important thing is that you train regularly, pay attention to your form, and adjust the difficulty level as you make progress. Stay motivated, stick to the plan, and you'll see results quickly! PS: You can, of course, customize your calisthenics workout to your current training level or goals. The most important thing is to get started!

You can find high-quality calisthenics equipment and training devices here >