Calisthenics Workouts: Pros and Cons (TOP 4!)

6 week calisthenics workout that builds muscle

Calisthenics workouts, or bodyweight training as some call it, can be an incredibly effective way to train. That said, some will say that there are major limitations to this type of workout regimen that will prevent you from seeing the gains you should from your hard work. In this video, I cover the 4 biggest pros and cons of calisthenics workouts to help you decide if they are right for you.

To start, let’s cover the positives or pros of calisthenics training.

Pros:
1. Least expensive workout option
2. Can do calisthenics exercises anywhere
3. More athletic in nature
4. Use as a fat loss workout option more readily

It goes without saying that calisthenics exercises are very easy to implement since the cost barrier to entry is low. You can start a bodyweight exercise program without needing any equipment at all. This makes it much easier for those on a limited budget who can’t afford home gyms or gym memberships to get started on their workout.

Next, calisthenics have a high level of convenience that allows them to be done anywhere. You can be outdoors without any equipment at all and still be able to get in a great workout if you are following a good bodyweight exercise program.

Due to the high degree of compound movement that occurs with bodyweight exercises, they demand that you be a bit more athletic. By doing them however, you tend to develop more athleticism even if you aren’t the most coordinated or gifted to start. They make for the perfect exercise options when looking to maximize your ability to move and perform like an athlete.

Finally, calisthenic workouts are great fat burning options since they include many high ‘bang for your buck’ exercises. By including multiple muscle groups into one movement, often in a way that allows you to perform many reps in a short period of time, you can significantly program them for a metabolic effect in your workouts.

Now onto the cons of bodyweight or calisthenic workouts

Cons:
1. Less control over loading
2. Requires more coordination
3. More difficult if already injured
5. Less Muscle Mass and strength from bodyweight workouts

No doubt, it is harder to control the loading of calisthenic exercises. While you can always add another two and a half pound plate to the ends of a bar you cannot as easily modify a bodyweight exercise to make it more difficult if you don’t have a good understanding of biomechanics. Not only that, sometimes the jump to the next level of the exercise is too great and this often leads many stuck at plateaus for quite a long period of time.

If you are already injured, the lack of single joint specificity in bodyweight exercises makes these a little less viable as options in your programming. Sure there are things you can do with your body weight that will get the job done in these instances, but they may not be as perfectly suited as some equipment based isolation exercises.

Finally, the idea of not being able to build muscle with calisthenics is popular…but wrong! Watch the rest of the video to see my reasoning why.

[robd]

I've been strength training with weights for 25 yrs. At one point, I got bored with weights and decided to spend the next year only doing calisthenics. I was amazed at how weak I was. I'm back at the weights but mix in some calisthenics for variety. I firmly believe people new to the gym should start with calisthenics to develop the supporting muscles. This will prevent a lot of unnecessary injuries. If you can't move your own body weight, why are you trying to move iron?

[AtgreatR]

The best way to workout is combining gym and calisthenics. + Also some gymnastic elements.

[naxs]

Bruh I chocked when u said calisthenics can't build muscle or strengh. So glad it was a joke 🤣

[zachr]

You broke my ankles when you said it couldn't build muscle... then you crossed it out. The relief was real

[mertacar]

I do calisthenics with dumbbells, barbells and machines. Got to confuse the body right babe ?!?

[Simnettnutrition]

Calisthenics is awesome. Weighted calisthenics movements is even better in my opinion. I feel like I've got great results from a combination of the both. Along with some heavy squats for legs of course. Great video Jeff.

[jballau]

Jeff doing his part to educate the meathead gymbro's.

[lawrencetan]

How did you miss this one - Pros: Calisthenics is FUN! Way more fun than static weightlifting/ machine exercises.

[alic]

He forgot to mention the most important thing: Building Strong Core. Nearly all calisthenics exercises involve the core (push ups, chin ups, dips..etc). And in my opinion core muscles are the most important set of muscles, they are involved in nearly every activity (fighting, running, lifting..etc).
Also preventing disc, spine & hip issues when hitting 60 and above. Making you look younger and have a good posture.
In addition to maintain your flexibility and joint health.
Whereas lifting makes you more stiff, and the training doesn't involve the core muscles. You have to target your core in specific exercices which is not that efficient.

[federicomolinacedano]

I love how you crossed out the last one of the Cons. Bodyweight exercise is beautiful way to build muscles and athleticism simultaneously. Thank you for this.

[colinq]

Hey Jeff, you always say how you need to train like an athlete, but have you ever thought of releasing a series of "best exercises" for each sport, I would love to see your take on exercises like these. I play soccer, golf, and hockey, but am prepping for soccer in these coming weeks so I look towards your "train like CR7" video because it shows specific ways we can improve our performance. Hope you think about this for a series, thanks!

[MysticDragons]

Lol he almost got me at the "no muscle building part". I just wanted to tell I know a guy who achieved a great physique by calisthenics, but then he crossed the statement lol.

[teksp]

From the comments I feel I may be about your only female subscriber, but I find these videos super helpful. Thanks!

[chris]

Coming from a serious calisthenics enthusiast, I just want to say that it seems like you know a great deal about bodyweight training. Some amazing points made! Well done!

[remsoyl]

I've been using a 65 lb rock I found at the river 10 years ago $0 .I do squats wit 80lb bag of concrete I've put in a pillow case last 7 years $6.59

[Sanchez]

Jeff's physique is fucking incredible. like a real athlete body, much better looking than puffy bloated bodybuilders

[tlotredits]

Cons are pretty much "you need to use your brain a little more". So no cons, just pros for calisthenics ftw

[neotradnous]

Thank you for clearing things up... Too many people consider Calisthenics to be "not as effective as weightlifting" or not good for strength gain. As a teen who enjoys street workout, those comments piss me off and this video was great.

[IdealUser]

"Throw a rock at the ground and miss", I'm sure only Chuck Norris can do that.

[cerebralchaos]

01:24 I recently bought that pull up bar and thanks to you and your video's on doing good pull ups, I managed to do 1 set of 8 reps of clean pull ups. Did them yesterday and now my muscles are sore as shit, feels good! Thanks Jeff!