Calisthenics vs. Gymnastics: Which Is Better for Full Body Strength and Flexibility?

Selecting the right physical activity for yourself can indeed be challenging.

With so many options available, how do you pick the right one?

Two popular disciplines that often end up compared are Calisthenics and Gymnastics.

Both offer a unique approach to physical training, focusing on strength, flexibility, and coordination.

But which one is better for you?

In this article, we compare Calisthenics and Gymnastics, examining their benefits to help you decide which suits your goals best.

Take a closer look to find out more!

 

Calisthenics: The Discipline that Takes Training to a New Level

Calisthenics, a rapidly gaining popularity training discipline, is a revolutionary way to take your workout to a whole new level. 

By using the weight of your own body as resistance, it challenges you to push past your limits in ways you never imagined.

This type of training offers a versatile approach to exercise, which can be adapted to a variety of fitness levels. 

From the experienced athlete to the beginner looking to get in shape, Calisthenics provides a way to improve strength, flexibility, and balance.

 

The Journey of Calisthenics The term “Calisthenics” derives from the Greek words “Kalos,” which means beautiful, and “Stenos,” which means strength.  This discipline, therefore, is based on the beauty of physical strength. Calisthenics has been practiced since ancient times, with Greek soldiers using it as a method to train and prepare for battle. Over time, Calisthenics has taken on various forms and styles, finding its way into physical education programs in schools, military training regimens, and more recently, the fitness routines of many people around the world. Today, it is appreciated for its emphasis on full-body training, endurance, and functional strength.

 

 

Gymnastics: The Perfect Combination of Strength, Flexibility, and Coordination

Gymnastics, an athletic discipline with a long and respected history, represents the perfect combination of strength, flexibility, and coordination. 

Through a series of structured and targeted exercises, gymnastics aims to develop and improve these three key components, providing a complete workout that shapes the body and tones the muscles.

Regardless of age or fitness level, gymnastics offers a safe and structured environment to work and improve. 

Whether you’re aiming to become a professional athlete or simply stay fit, gymnastics can provide you with the tools necessary to achieve your goals.

 

The Birth of Gymnastics Gymnastics also has its roots in ancient Greece, where it was considered a fundamental component of education and used to prepare young people for warfare.  Modern gymnastics, however, owes its origin to Friedrich Ludwig Jahn, a 19th-century German teacher who is often recognized as the “father of modern gymnastics.” Jahn created a set of apparatus, including parallel bars and horizontal bars, which are still used in gymnastics today.  Additionally, he founded the first outdoor gymnastics club, emphasizing strength, flexibility, and coordination as fundamental principles of training. Over time, gymnastics became an Olympic sport, and its popularity spread worldwide. Today, it is a discipline that encompasses a wide range of activities, from floor exercises to vaulting, from routines on parallel bars to balance beam exercises.

 

 

Calisthenics vs Gymnastics: Which Offers Greater Benefits?

Both Calisthenics and Gymnastics offer unique benefits while also sharing many similarities.

Pro: Accessibility

You don’t need a gym for Calisthenics—it’s as simple as stepping into your living room or heading to the nearest park. Traveling?

No problem, keep up your routine on the go!

Gymnastics, while more equipment-centric, is pretty popular, with lots of gyms offering the necessary facilities for those wanting to get involved.

Pro: Building Overall Body Strength

Pro: Flexibility and Coordination

Gymnastics shines in boosting your bendiness and making sure you can move with grace.

Not to be outdone, Calisthenics also helps you up your flexibility game while enhancing your body awareness—important for staying agile.

Con: Risk of Injuries

Both sports have their risks.

Calisthenics is generally gentler, but a wrong move could still set you back.

Gymnastics?

It’s a bit more daring, with flips and jumps upping the ante on potential injuries.

Con: Required Commitment

Gymnastics isn’t just a hop, skip, and a jump—it’s about perfecting those moves.

Calisthenics also demands your time to really master and build strength.

Both need a solid commitment, but the outcomes are definitely rewarding!

Possible limitations in facility access:

Sure, Calisthenics is flexible with the great outdoors as your gym.

But when winter hits?

Might be a bit tough to exercise outside.

Gymnastics needs its space and gear, which might not be as easy for everyone to access.

 

Main Differences between Calisthenics and Gymnastics

 

• Nature of Training: Calisthenics is a training method that focuses on body strength and endurance using one’s body weight as the primary resistance. Exercises are often multi-joint movements that aim to engage multiple muscle groups in a single motion. On the other hand, Gymnastics is a competitive sport that requires strength, flexibility, coordination, balance, and body control. It includes both acrobatic and non-acrobatic exercises and often utilizes specialized equipment such as balance beams, parallel bars, and vaults.

• Training Structure: Calisthenics workouts tend to be more free-flowing and adaptable to individual needs and limitations, while Gymnastics workouts tend to have a stricter structure, with a wide variety of specific exercises that need to be performed in a certain sequence or with a certain technique.

• Equipment: Calisthenics can be practiced with very minimal or even no equipment. However, Gymnastics often requires access to specific equipment, such as bars, rings, vaulting horses, and mats.

• Competition: Gymnastics is recognized as an Olympic sport, with specific rules and scoring systems. Calisthenics, although gaining popularity as a form of competition, does not have similar official recognition.

• Focus: While both disciplines focus on body strength, Calisthenics places greater emphasis on functional strength and endurance. Gymnastics, on the other hand, emphasizes flexibility, balance, and precise movement execution.

 

How to Get Started with Calisthenics and Gymnastics

Starting Calisthenics or Gymnastics might seem daunting, but with the right information and attitude, you’re well-prepared for success.

Start by mastering the basics.

In Calisthenics, foundational exercises like push-ups, sit-ups, squats, and pull-ups are crucial.

Gymnastics, on the other hand, brings in more elaborate skills such as jumps, rolls, and flips.

Mastering these basic movements is crucial before moving on to more complex techniques.

Equipment needs vary between the two. Calisthenics often requires items like pull-up bars or parallel bars.

For Gymnastics, you’ll need gear like parallel bars, balance beams, and mats.

Thankfully, most of this equipment is accessible in specialized gyms or available for home setups.

Last but not least, setting realistic goals is essential.

Whether you’re a beginner or looking to level up, clear, achievable goals will help keep your training on track and motivation high.

Start small, build steadily, and watch your skills—and confidence—grow.

 

Basic Calisthenics Exercises

Calisthenics is based on fundamental body movements, and these exercises form the foundation of this training method:

• PUSH-UPS: Push-Ups strengthen the upper body, focusing on the chest, shoulders, and triceps.

• PULL-UPS: Pull-ups target the back, biceps, and shoulders, crucial for enhancing grip strength.

• SQUATS: Squats effectively train the lower body by engaging the glutes, quadriceps, and hamstrings.

• PLANK: The plank develops a strong core, which aids in improving posture and balance.

• DIPS: Dips, performed using parallel bars or a stable surface, boost upper body strength, primarily in the triceps, chest, and shoulders.

• BURPEES: Burpees, combining elements of push-ups, squat jumps, and vertical jumps, activate nearly all muscle groups and are excellent for cardiovascular health, strength, and endurance.

• LUNGES: Lunges work the lower body, enhancing the glutes, quadriceps, and hamstrings, and are beneficial for balance and body symmetry as they require each leg to operate independently.

 

Basic Gymnastics Exercises

Gymnastics also has its set of basic exercises that are essential for learning more complex techniques:

• FORWARD ROLL:  One of the most fundamental exercises in gymnastics, useful for developing body awareness and balance.

• HANDSTAND: The handstand is a fundamental skill in gymnastics that helps develop upper body strength, balance, and coordination.

• BRIDGE: This flexibility exercise, commonly used in gymnastics, is great for stretching the back and strengthening the core. The bridge requires good spinal flexibility and strength in the core and shoulders.

• CARTWHEEL: The cartwheel is another basic exercise in gymnastics that helps develop balance, coordination, and upper body strength.

• ROUNDOFF: This is a fundamental element in many gymnastics routines. The roundoff is similar to a cartwheel but ends with both feet landing together. This exercise improves balance, coordination, and core strength.

• TUCK JUMP: A simple, but effective jump that helps develop leg strength and body control in the air. During a tuck jump, the knees are pulled up toward the chest.

• BACK HANDSPRING: Although it may seem intimidating for beginners, the back handspring is a fundamental gymnastics movement that helps build power, coordination, and confidence in acrobatic abilities.

 

Integrating Calisthenics and Gymnastics in Your Workout Routine

Ever thought about combining Calisthenics and Gymnastics in your exercise plan?

It’s a fantastic way to mix things up and enhance your overall performance.

Here’s an easy way to integrate them without getting overwhelmed: spread them throughout the week.

Maybe try Calisthenics on Mondays, Wednesdays, and Fridays, and save Gymnastics for Tuesdays, Thursdays, and Saturdays. Sundays?

Take it easy and rest up.

Consider your goals too. If you’re aiming for strength, focus more on Calisthenics but add a dash of Gymnastics for flexibility and agility.

If it’s agility and flexibility you prefer, make Gymnastics your main focus but keep some Calisthenics in the mix to maintain strength.

Keep your routine interesting by adding new challenges or aiming to beat your personal records—whether it’s nailing a new Gymnastics move or increasing your reps in Calisthenics.

 

Top Calisthenics Skills

Calisthenics showcases a range of skills that involve strength, flexibility, and body control.

Here are some of the top skills in Calisthenics:

• Planche: This is an advanced skill that requires significant upper-body strength. It involves balancing the body parallel to the ground, supported only by the hands.

• Front lever: Similar to the planche but performed while hanging from a bar, with the body parallel to the ground.

• Muscle-up: This movement combines a pull-up and a dip into one fluid motion, requiring both strength and technique.

 

Top Gymnastics Skills

Gymnastics is a diverse and expansive field, with an emphasis on strength, flexibility, and body control.

Here are some of the top skills in gymnastics:

• Handstand: This is a fundamental element in gymnastics, used in many routines, and requires strength in the arms, balance, and body control.

• Somersault: There are many variations of somersaults, all of which require good coordination, power, and body control.

• Bar Swing: This movement involves a full rotation around a high bar, requiring arm strength, coordination, and timing.

These are all advanced skills (in both disciplines) that require a lot of time and practice to master.

 

Conclusion

Choosing between Calisthenics and Gymnastics can be tough, as each offers unique benefits.

However, the great news is you don’t need to stick to just one.

You can mix both into your workout routine, allowing you to enjoy the advantages of each.

If you’re looking for a training option that requires minimal to no equipment and allows you to build body strength, Calisthenics might be the right choice for you.

It is a versatile training method that can be done anywhere and at any time, making it ideal for those with a busy lifestyle or who prefer outdoor workouts.

On the other hand, if your goal is to improve flexibility, coordination, and balance, in addition to strength, Gymnastics may be more suitable for you.

This approach provides a full-body workout that can improve posture, prevent injuries, and boost your athletic performance.

If you’re unsure which to choose, why not experiment with both?

Alternating between Calisthenics and Gymnastics offers a comprehensive routine that enhances strength, flexibility, and agility.

Opt for the option(s) that keep you motivated and engaged, and aim to incorporate it regularly into your lifestyle.

 

FAQs

Which is the more challenging exercise Calisthenics and Gymnastics?

The difficulty level of an exercise can vary depending on individual abilities and training experience. In Calisthenics, movements like the muscle-up or front lever are considered among the most complex. In Gymnastics, exercises like the flic-flac or somersault are among the most challenging due to the level of strength, coordination, and technique required.

Which discipline contributes more to muscle strength development?

Both Calisthenics and Gymnastics are excellent for muscle strength development. However, Calisthenics tends to focus more on functional strength and endurance, while Gymnastics emphasizes strength along with flexibility, balance, and precision.

Can Gymnastics be practiced outdoors?

Gymnastics can be practiced outdoors, provided you have suitable equipment and a safe environment. However, most gymnastics exercises are more commonly practiced in a gym setting under the supervision of a coach.

Can Calisthenics and Gymnastics be combined in one’s workout regimen?

Absolutely yes. Combining Calisthenics and Gymnastics can lead to a well-rounded and comprehensive workout. Both disciplines offer unique benefits, so integrating both can help improve overall strength, flexibility, balance, and coordination.

Are there similarities between Calisthenics and Street Workout?

Calisthenics and Street Workout are very similar. Both focus on using body weight as the primary resistance and can be practiced in outdoor environments. Street Workout, however, tends to include more acrobatics and creative movements.

Is Gymnastics the best choice for improving flexibility?

Gymnastics is well known for its effectiveness in improving flexibility, thanks to its variety of stretches and movements that lengthen the muscles. However, even Calisthenics, if practiced correctly, can help improve flexibility.