Calisthenics is a type of bodyweight exercise that can be practiced by anyone, regardless of body weight.
However, it is a discipline that also includes complex exercises that could be particularly difficult for overweight people.
Talking to your doctor before starting an exercise program is always a good idea, especially if you suffer from back pain or other health issues.
But don’t be discouraged: with the right motivation, consistent training, and a balanced diet, great results can be achieved with Calisthenics.
In this article, you will find 15 helpful tips from experts to help overweight people do Calisthenics safely and effectively.
Obesity in the United States
Obesity in the United States is a widespread problem that affects approximately 42% of adults.
Obesity is associated with many diseases, including diabetes, heart disease, stroke, and some forms of cancer.
Physical activity is an important factor for health, in addition to the diet.
Calisthenics can be used for weight loss as it helps burn calories and increase muscle mass.
According to an article from the National Institutes of Health, physical activity can improve body composition and reduce the risk of chronic diseases. (1*)
Therefore, physical training like Calisthenics is undoubtedly a winning strategy for weight management and disease prevention.
Can overweight people do Calisthenics?
Calisthenics is a physical activity that involves using your body weight to develop strength, flexibility, and balance.
Many people think that Calisthenics is only for lean and toned athletes, but this is not entirely true.
Although weight can influence the difficulty of exercise execution, Calisthenics is suitable for everyone, regardless of weight.
However, before starting to train, you must be sure to have good health and at the beginning, avoid excessively demanding movements for your fitness level.
Secondly, you can start with simplified exercises, such as knee push-ups, to allow your body to gradually acquire strength and endurance.
There are also many other simplified variations of different exercises like planks, crunches, and bridges that put less stress on your joints
Thirdly, note that good nutrition and following a healthy lifestyle are essential to gradually lose fat and build muscle sustainably.
So, if you’re overweight but healthy, and most importantly, your doctor has given you the okay to do Calisthenics, get started today by following these 15 tips:
1. Stay Optimistic
You’ve already taken the biggest step because you’ve decided to improve your physique and health by doing Calisthenics!
If you see other leaner and more muscular guys than you, do not be discouraged, because you too will achieve your goals.
It’s just a matter of time. Stay optimistic and be aware that constant training, even if short, will lead you to achieve your goals.
2. Set long-term goals.
To achieve lasting results in calisthenics, you need to set long-term goals. Don’t just focus on immediate goals, such as losing a few pounds or doing a few more repetitions.
Instead, set broader goals, like improving your overall strength or being able to do a certain number of pull-ups effortlessly.
Reaching these goals will take time and consistency, but remember that every small step forward will bring you closer to your ultimate goal.
3. Arm Yourself with Willpower and Patience
Calisthenics requires time, patience, and willpower.
So, don’t expect immediate results. Sometimes it can take weeks or months before seeing a significant change in your body or strength.
To maintain high motivation, try keeping a workout journal in which you record your progress, even the smallest ones.
Remember that every small improvement is a success!
4. Don’t Do It Alone.
Calisthenics can be a solitary activity, but first and foremost, ask your doctor if you can practice this discipline.
After that, it is essential to find an expert Calisthenics instructor or even a friend who has been practicing t his discipline for a few years.
Only rely on people with some experience, so they can guide you and help you develop a personalized training plan.
| Relying on an instructor will ensure that you learn the correct technique of the exercises, avoiding annoying injuries. |
Don’t hesitate to ask for help if you have doubts about how to perform a particular exercise.
There are also many videos and tutorials available online, but it’s always better to rely on an experienced person who can closely follow you.
5. Lose Weight and Adopt a Healthy Lifestyle
For those who are overweight and want to practice Calisthenics, the first step is to lose weight and adopt a healthy lifestyle.
This means following a healthy and balanced diet based on fruits, vegetables, lean proteins, and complex carbohydrates.
In addition, you should eliminate foods that are too fatty or sugary, and eat small meals throughout the day to keep your metabolism active.
Try to drink at least 2 liters of water a day in small sips, (don’t drink only when you’re thirsty) because it helps keep the body hydrated and eliminate toxins.
To lose weight, sometimes even small adjustments to your lifestyle can make a difference.
For example, you can park your car far away and walk, take the stairs instead of the elevator, take a walk after dinner, or do physically demanding work like gardening.
Every little movement contributes to burning calories and improving health.
Controlling calories is another fundamental step in losing weight.
Reading food labels helps understand which foods are best for the diet and monitor calorie intake throughout the day.
Even the choice of snacks can make a difference, opting for fruit, low-fat yogurt, or nuts instead of high-calorie foods
6. Start with beginner Calisthenics exercises
If you’re new to Calisthenics, it’s best to start with the basic exercises.
Additionally, you can use the simpler levels of each exercise if you have difficulty doing the original one.
This way, you can develop basic strength and prepare your joints to tackle more advanced levels later on.
Keep in mind that each exercise has many variations that suit each workout.
| Speak to an expert instructor who will develop a personalized training plan with exercises suited to your fitness level! |
7. Adapt your training based on how you feel
Calisthenics is a type of exercise that requires you to customize your workout routine based on your current fitness level.
This means that it’s important to be able to modify the exercises you do based on how you feel that day and your physical capabilities
One day you may feel great and do many more exercises than on another day when you are tired or not very motivated.
In these cases, we need to learn to listen to our body and not push it beyond its limits.
Remember that maintaining a certain regularity in your workouts is the best guarantee of success and even if there are days when you do less, constancy always has a big impact on your results.
You can also vary the training to make it more interesting and less monotonous, such as changing the type of exercises or repetitions.
| Every day is different and we should not get demotivated if we cannot train as we would like. With consistency and perseverance, positive results can be achieved. |
8. Rest is important
Rest is a fundamental part of physical training and the weight loss process.
During training, the body undergoes stress that leads to the breakdown and regeneration of muscle tissue.
For muscle tissue to regenerate properly, it is necessary to give the body the right amount of rest.
Rest allows the body to recover energy and avoid overtraining stress.
This does not mean that you have to stay completely inactive, but it is important to alternate training days with recovery activities such as stretching or muscle massage.
| Rest plays a fundamental role in weight loss as well because the body needs adequate rest to regulate metabolism and burn fat effectively. |
9. Never give up and do not listen to the judgments of others
Calisthenics training requires perseverance and determination to achieve lasting results.
There will inevitably be difficult moments when you will feel like giving up and abandoning your goals, and it is precisely in these moments that you must be able to keep your motivation and determination high.
Even the judgments of others may prove to be an obstacle and have a negative or demotivating impact, but if you are determined to achieve a goal, you will continue on your path without being influenced by the criticisms or opinions of others.
Calisthenics training is not just a matter of aesthetics but is part of a healthy lifestyle that brings long-term benefits.
So, never give up, and continue to pursue your goals with consistency and determination
10. Can I do Calisthenics 5-6 times a week?
The answer is yes, but it depends on your fitness level and the goals you have set for yourself.
In general, a good starting point is to train 2 or 3 times a week, with at least one day of rest between each training session.
This allows your body to recover and regenerate, reducing the risk of injury and overtraining.
However, if you have specific goals, such as learning how to do a pull-up, you may need more training time and consequently, train up to 5-6 times a week.
Professional athletes often train every day except Sunday, but they have a deep understanding of how to manipulate different aspects of their training such as volume, intensity, and frequency.
11. Ideal sets and repetitions for Calisthenics exercises:
To gain strength, aim for a lower number of reps per set.
The ideal range is between 3-5 reps, because, during these short and intense efforts, our body mainly uses ATP-PC as an energy source, which is the most powerful but also the shortest. (Only lasts for about 10-15 seconds)
Although some weighted exercises can help increase strength, it is important to find the appropriate progression for our current fitness level. (There is no benefit to performing an exercise for only 3-5 repetitions if you can easily complete those repetitions without any difficulty!)
So, following exercises that push us beyond our limits will help us adapt and improve our inter and intramuscular coordination.
To increase strength, you need to keep your sets high. It is essential to repeat the movement many times to increase the familiarity of our nervous system with that particular movement.
In the beginning, aim for 5 sets, and if you want greater strength gains, increase them further, but without losing form.
If you want to build muscular endurance, however, you need to work with a higher rep range, such as 8 to 12 reps or more per set.
This way, you will be able to completely exhaust the muscle so that it grows larger.
However, doing many repetitions or going to failure can be very taxing on the nervous system, and as a result, it will take more time to recover and regain form.
In this case, you shouldn’t train every day, but rest days between workouts will be essential.
| The best thing for those who want to do high-frequency calisthenics training is to consult an expert who will prepare a program specifically tailored to you, studied in detail to avoid injuries. |
Examples of a Low-Frequency Calisthenics Workout for Beginners
Here are three calisthenics workout plans for beginners, each to be done three times a week:
PROGRAM 1:
Monday:
- 3 sets of 10 push-ups
- 3 sets of 10 squats,
- 3 sets of 10 sit-ups
Wednesday:
- 3 sets of 8 inverted rows
- 3 sets of 10 lunges
- 3 sets of 20-second plank
Friday:
- 3 sets of 5 pull-ups (assisted or with a resistance band)
- 3 sets of 10 bench dips
- 3 sets of 10 squat jumps
PROGRAM 2:
Tuesday:
- 3 sets of 10 lunges
- 3 sets of 10 sit-ups
- 3 sets of 10 push-ups
Thursday:
- 3 sets of 10 bench dips
- 3 sets of 10 squat jumps
- 3 sets of 20-second plank
Saturday:
- 3 sets of 5 pull-ups (assisted or with a resistance band)
- 3 sets of 8 inverted rows
- 3 sets of 10 squats
PROGRAM 3:
Monday:
- 3 sets of 10 squat jumps
- 3 sets of 10 bench dips
- 3 sets of 10 push-ups
Wednesday:
- 3 sets of 10 sit-ups
- 3 sets of 8 inverted rows
- 3 sets of 20-second plank
Friday:
- 3 sets of 5 pull-ups (assisted or with a resistance band)
- 3 sets of 10 lunges
- 3 sets of 10 squats
Examples of Half-Frequency Calisthenics Programs
Here are some examples of calisthenics programs to be done at half-frequency (four times a week):
Program A: Upper Body/Lower Body Split Routine
Day 1 (Upper body):
- Push-up variations: 3 sets of 10-12 reps
- Pull-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Plank variations: 3 sets of 30-45 seconds
- Hanging leg raises: 3 sets of 10-12 reps
Day 3 (Lower body):
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Pistol squats: 3 sets of 8-10 reps (per leg)
- Calf raises: 3 sets of 15-20 reps
- Leg raises: 3 sets of 12-15 reps
Day 4: (Rest)
Day 5 (Upper body):
- Push-up variations: 3 sets of 10-12 reps
- Pull-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Plank variations: 3 sets of 30-45 seconds
- Hanging leg raises: 3 sets of 10-12 reps
Day 6: (Rest)
Day 7: (Repeat the cycle)
Program B: Push/Pull Routine
Day 1 (Push):
- Push-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Handstand push-ups: 3 sets of 8-10 reps
- Plank variations: 3 sets of 30-45 seconds
- Leg raises: 3 sets of 12-15 reps
Day 2: (Rest)
Day 3 (Pull):
- Pull-up variations: 3 sets of 10-12 reps
- Chin-up variations: 3 sets of 10-12 reps
- Muscle-ups: 3 sets of 8-10 reps
- Hanging leg raises: 3 sets of 10-12 reps
- Rows: 3 sets of 10-12 reps.
Day 4: (Rest)
Day 5 (Push):
- Push-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Handstand push-ups: 3 sets of 8-10 reps
- Plank variations: 3 sets of 30-45 seconds
- Leg raises: 3 sets of 12-15 reps
Day 6: (Rest)
Day 7: (Repeat the cycle)
Program C: Full-Body Routine
Day 1:
- Push-up variations: 3 sets of 10-12 reps
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Plank variations: 3 sets of 30-45 seconds
- Leg raises: 3 sets of 12-15 reps
Day 2: (Rest)
Day 3:
- Pull-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Pistol squats: 3 sets of 8-10 reps (per leg)
- Side plank variations: 3 sets of 30-45 seconds (per side)
- Hanging leg raises 3 sets of 10-12 reps.
Day 4: (Rest)
Day 5:
- Push-up variations: 3 sets of 10-12 reps
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Plank variations: 3 sets of 30-45 seconds
- Leg raises: 3 sets of 12-15
Day 6: (Rest)
Day 7: (Repeat the cycle)
Examples of High-Frequency Calisthenics Programs:
Here are some examples of calisthenics programs to be done at high-frequency (five times or more a week):
Program A: Full-Body Routine
Day 1:
- Push-up variations: 3 sets of 10-12 reps
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Plank variations: 3 sets of 30-45 seconds
- Leg raises: 3 sets of 12-15 reps
Day 2:
- Pull-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Pistol squats: 3 sets of 8-10 reps (per leg)
- Side plank variations: 3 sets of 30-45 seconds (per side)
- Hanging leg raises: 3 sets of 10-12 reps
Day 3: Rest
Day 4:
- Push-up variations: 3 sets of 10-12 reps
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Plank variations: 3 sets of 30-45 seconds
- Leg raises: 3 sets of 12-15 reps
Day 5:
- Pull-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Pistol squats: 3 sets of 8-10 reps (per leg)
- Side plank variations: 3 sets of 30-45 seconds (per side)
- Hanging leg raises: 3 sets of 10-12 reps
Day 6: Rest
Day 7: Repeat the cycle
Program B: Upper/Lower Split Routine
Day 1 (Upper body):
- Push-up variations: 3 sets of 10-12 reps
- Pull-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Plank variations: 3 sets of 30-45 seconds
- Hanging leg raises: 3 sets of 10-12 reps
Day 2 (Lower body):
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Pistol squats: 3 sets of 8-10 reps (per leg)
- Calf raises: 3 sets of 15-20 reps
- Leg raises: 3 sets of 12-15 reps
Day 3: Rest
Day 4 (Upper body):
- Push-up variations: 3 sets of 10-12 reps
- Pull-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Plank variations: 3 sets of 30-45 seconds
- Hanging leg raises: 3 sets of 10-12 reps
Day 5 (Lower body):
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Pistol squats: 3 sets of 8-10 reps (per leg)
- Calf raises: 3 sets of 15-20 reps
- Leg raises: 3 sets of 12-15 reps
Day 6: Rest
Day 7: Repeat the cycle
Program C: Push/Pull/Legs Routine
Day 1 (Push):
- Push-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Handstand push-ups: 3 sets of 8-10 reps
- Plank variations: 3 sets of 30-45 seconds
- Leg raises: 3 sets of 12-15 reps
Day 2 (Pull):
- Pull-up variations: 3 sets of 10-12 reps
- Chin-up variations: 3 sets of 10-12 reps
- Muscle-ups: 3 sets of 8-10 reps
- Hanging leg raises: 3 sets of 10-12 reps
- Rows: 3 sets of 10-12 reps
Day 3 (Legs):
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Pistol squats: 3 sets of 8-10 reps (per leg)
- Calf raises: 3 sets of 15-20 reps
- Leg raises: 3 sets of 12-15 reps
Day 4: Rest
Day 5 (Push):
- Push-up variations: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
- Handstand push-ups: 3 sets of 8-10 reps
- Plank variations: 3 sets of 30-45 seconds
- Leg raises: 3 sets of 12-15 reps
Day 6 (Pull):
- Pull-up variations: 3 sets of 10-12 reps
- Chin-up variations: 3 sets of 10-12 reps
- Muscle-ups: 3 sets of 8-10 reps
- Hanging leg raises: 3 sets of 10-12 reps
- Rows: 3 sets of 10-12 reps
Day 7 (Legs):
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 12-15 reps (per leg)
- Pistol squats: 3 sets of 8-10 reps (per leg)
- Calf raises: 3 sets of 15-20 reps
- Leg raises: 3 sets of 12-15 reps
Day 8: Rest
Day 9: Repeat the cycle.
Note: These programs are just examples, and you should adjust them based on your fitness level and goals.
12. Additional tips specifically for overweight individuals
1# Start with low-impact exercises: If you are carrying extra weight, your joints may be under more stress than someone who is at a healthy weight. Therefore, it’s important to start with low-impact exercises like bodyweight squats, and assisted lunges to avoid unnecessary strain on your joints.
2# Incorporate resistance bands: Resistance bands are a great way to add resistance to your exercises without putting too much stress on your joints. They can also be used to modify exercises to make them more accessible for overweight individuals.
3# Focus on mobility and flexibility: It’s important to work on mobility and flexibility as part of your calisthenics program, especially if you need to lose weight. This can help reduce the risk of injury and improve your overall movement patterns. Incorporate exercises like foam rolling, stretching, and yoga into your routine.
4# Gradually increase intensity: Start with light exercises and gradually increase the intensity over time. This helps to strengthen the muscles and improve overall physical fitness. Remember to safely increase the intensity and listen to your body to avoid overdoing it.
5# Set realistic goals: Setting realistic goals can help you stay motivated and on track with your calisthenics program and especially with your current fitness level. For example, instead of aiming to do 50 push-ups in one go, start with a goal of doing five push-ups in a row and gradually increase from there.
13. Push-Ups: A Suitable Exercise for Everyone
Push-ups are a very effective basic exercise for strengthening the chest, shoulders, and triceps, but they also involve other muscle groups such as the biceps and abdominals.
This exercise, if performed correctly and regularly, can also help improve posture, balance, and scapular stability.
Push-ups can sometimes be difficult for overweight people, but don’t worry, because they have different variations.
For example, using a support or bench to raise your hands will reduce the pressure on your joints. Or you can do pushups on bent knees instead of straight legs.
14. Pull-Ups and Dips Can Be Challenging for Overweight Individuals
Pull-ups and dips can be especially challenging for people who are overweight or have poor upper body strength.
However, several strategies allow you to improve the strength, endurance, and technique of these exercises.
For example, exercises such as chin-ups (in which the hands are positioned with the palms facing the body) and negative pull-ups (in which only the downward phase of the movement is performed) are considered very effective progressions for gradually increasing the strength and the ability to do a full pull-up.
Dips also have different variations and progressions which help build the strength needed to perform the entire exercise.
RELATED:>>> Are Push-Ups Easier Than Pull-Ups?
15. Optimal Nutrition for Calisthenics Performance
The body needs the energy needed to tackle Calisthenics workouts.
So you need to consume enough lean proteins, such as chicken, fish, tofu, and legumes, to help repair and grow muscles.
Healthy fats from nuts, seeds, and avocados provide energy and support hormone production, while complex carbohydrates such as sweet potatoes, quinoa, and brown rice provide the fuel needed for workouts.
Fruits and vegetables high in fiber play a crucial role in gut health, satiety, and overall well-being.
In addition, you should avoid highly processed and sugary foods, which can reduce energy and hinder progress.
Weight Lifting vs Calisthenics for Fat Loss: Which is More Effective?Weight lifting mainly focuses on building muscle mass and increasing metabolism, which can lead to greater body fat loss over time. On the other hand, calisthenics is based on exercises that use body weight to involve multiple muscle groups simultaneously, making it more efficient for burning calories and toning the body. However, it is important to note that localized fat loss is not possible. This means that specific exercises like sit-ups or crunches do not necessarily lead to fat loss in the abdominal area. Rather, a balanced diet and regular exercise that includes both weight lifting and calisthenics can help reduce overall body fat, including the abdominal area. |
How calisthenics can benefit obese individuals (A study)
This study investigated the effects of an eight-week home calisthenics training program on blood pressure in normotensive overweight and obese individuals.
It was found that the group following the calisthenics program showed significant improvements in resting heart rate, systolic and diastolic blood pressure, pulse pressure, and mean arterial pressure, while no significant changes were observed in the control group.
The results suggest that calisthenics training can be an effective and low-cost method for improving hemodynamics and preventing hypertension in overweight and obese individuals, even in the absence of significant changes in body mass index. (2*)
The Science behind Using Physical Activity as a Tool for Weight Loss and Maintenance
The article discusses the impact of physical activity on weight loss and weight maintenance.
While research supports the importance of exercise in improving overall health, studies have shown that exercise alone plays only a small role in weight loss.
Longer bouts of exercise have been found to contribute more significantly to weight loss and weight maintenance.
However, there is variability in individual responses to exercise, with some individuals responding better than others.
Strategies to promote physical activity in clinical practice include lifestyle modifications, the creation of personalized exercise programs, and the use of mobile technology applications. (3*)
Online Programs Help Obese Hypertensive Patients: Study
Internet-based interventions are programs or strategies that use the internet to deliver health interventions, such as education, support, or counseling, to individuals or groups.
These interventions can be accessed through various electronic devices, such as computers, smartphones, or tablets.
They have the potential to reach a large number of people in a cost-effective and scalable manner, making them a promising strategy for promoting healthy behaviors and improving health outcomes.
Few studies have been conducted on the effects of these programs on obese patients with hypertension.
The study examined the effects of a long-term internet-based intervention on obese patients with hypertension.
The intervention group showed a significant decrease in BMI (primary outcome), BFM (body fat mass), and blood glucose levels at 3 months, and these results were maintained or improved at 12 months.
The implementation of the program led to significant short- and long-term benefits in the health of obese patients with hypertension. (4*)
Conclusion
The purpose of this guide is to make it clear that calisthenics training is safe and accessible for people of all shapes and sizes who do not have health problems.
I hope that today’s tips can help you start calisthenics training safely and effectively.
Even if you are overweight and cannot perform certain exercises, with the right modifications and variations of exercises, such as assisted pull-ups and bench dips, you can begin to build the necessary strength to perform the complete exercise.
However, remember that physical activity alone does not do all the work, but it is essential to also follow a proper diet to support calisthenics training and promote fat loss.
A balanced and nutrient-rich diet supplies the body with the energy and nutrients needed to support training.
So with the help of experts and consistent practice, anyone can improve their strength and overall well-being through calisthenics training.
