How to Start Calisthenics: Six Steps for Beginners 

Calisthenics is a type of workout that uses your body weight as resistance. It is a great way to build strength, flexibility, and endurance without the need for any equipment or gym membership.

 If you're new to calisthenics, getting started can seem daunting, but with a little guidance, it can be easy and enjoyable. To give you this guidance, we caught up with fitness trainer and Level 10 gymnast Sarah Dorough to get her thoughts on where to start. Keep reading to see what she had to say, and how you can get started – even if you’ve never tried a single calisthenics workout before.

‍Progression is key

Progression is essential in calisthenics as it allows you to challenge your body and build strength over time. Start with easy variations of each exercise and gradually progress to harder ones. For example, if you can't do a full push-up yet, start with incline push-ups or knee push-ups and work your way up to a full push-up.

Be consistent

Consistency is key when it comes to calisthenics. It's better to do short, regular workouts than to do one long workout and then not do anything for the rest of the week. Aim for at least 2-3 workouts per week, and gradually increase the frequency and duration as you progress.

Track your progress

Tracking your progress can be motivating and help you see how far you've come. Keep a workout log or use an app to track your workouts, sets, and reps, and try to beat your previous records each time.

Get creative

Calisthenics is a versatile workout that can be done anywhere, so don't be afraid to get creative with your workouts. Afterall, the way you exercise should be fun and enjoyable to you if you’re going to keep at it. 

“Calisthenics is so fun, and I highly encourage anyone who wants to start to give it a go,” Dorough says. “Just know it takes a lot of work to shape your body and drill new skills.” As is the case with anything, though, all good things take a little time and hard work! 

If you’re interested in learning more about starting calisthenics, follow Sarah @sarahndorough and check out her training program here. 

You can also shop Sarah’s favorite activewear here (use code vdcSARAH to save) and her must-have Cold Plunge Ice Bath here (use code SARAH150A to save).  

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