With so many options, choosing a type of workout can feel like a challenge in itself. Each form of exercise offers different benefits, so it’s important to know that not all workouts are created equal. The best one for you depends on your personal goals — whether you're aiming to lose weight, build muscle strength, or improve balance. If any of these goals are on your list, a calisthenics workout plan might be worth considering.

Calisthenics includes whole-body movements that use your own body weight — rather than gym equipment — to build strength. Exercises like push-ups, pull-ups, and squats are all examples. These moves can be done anywhere and adapted to different fitness levels and body sizes, making calisthenics a smart and accessible option for people living with obesity.

Here’s a look at the benefits and how you can get started with a calisthenics workout plan.

Benefits of Calisthenics

Calisthenics has been helping people stay fit for thousands of years. The workout first became popular in ancient Greece and has spent time in and out of the spotlight ever since. Most recently, people returned to the full-body workout in force during the COVID-19 pandemic. But, why do people keep coming back to this age-old training method?

You Can Do It Anywhere

Calisthenics is incredibly convenient. Exercising using only your body weight means no gym membership or fancy equipment is needed. You can perform calisthenics exercises for free in whatever space is available to you. You have complete control over where and when you work out.

This flexibility can be especially appealing for people living with obesity who may feel uncomfortable in group fitness classes or public workout spaces. Exercising in your own space can reduce the pressure to perform or be seen, and may help you feel more confident as you begin building a routine.

Anyone Can Do It

Not only are calisthenic exercises a great way to build strength, manage weight, and build self-esteem, but they’re also adaptable. There are many exercises to choose from, many of which can be modified. This means that anyone, with any size body or fitness level, can take part in a calisthenics workout.

If you’re new to working out, you can modify your exercises to start slow. This gradual approach means there’s a lower risk of injury than other workout types. Being able to adapt your exercises also means that you can make them more challenging as you become stronger.

It’s Effective

Studies have shown that body-weight exercises are effective for building strength, endurance, and flexibility. Plus, you don’t need to perform many exercises to reap the benefits. According to one research study, a 10-month calisthenics routine that featured only eight lower-body exercises increased the strength of participants by 15 percent.

Another review of 43 studies compared different types of workouts. The study authors evaluated the effects of calisthenics, high-intensity interval training (HIIT), aerobic exercise, mind-body exercise, and combined exercise on body mass index (BMI). The results showed that calisthenics had the highest chance of reducing BMI.

Another study found that a 16-week calisthenics regimen reduced visceral body fat (fat around the organs) and blood sugar metrics in adults diagnosed with obesity who had type 2 diabetes.

How To Begin a Calisthenics Workout Plan

Calisthenics training is very beginner friendly. While other workout types require special equipment or training, all calisthenics requires is a flat surface and a little motivation. Talk to your doctor before starting a calisthenics strength training program if you have medical conditions, such as diabetes or osteoporosis ( a condition that makes bones weaker and more likely to break).

Pick Simple Exercises To Start With

It’s important to start slow and be mindful of your joints when beginning a fitness routine. When starting out, opt for simple, stable movements that can help build body strength while reducing strain on your knees, wrists, and lower back.

Once you’ve picked your foundational exercises, you’ll likely find it’s easier to settle into a daily routine. Consider starting with fewer repetitions (reps) of an exercise and doing a couple sets. As you gain strength, you may find these exercises become easier. To take them to the next level, consider adding more reps or trying the next progression after the initial modifications.

For a beginner calisthenics workout, some exercises may work as better starting points than others.

Wall Push-Ups

Push-ups are a great way to work the muscles of the upper arms, shoulders, and chest. But regular push-ups can be very challenging and also put strain on your wrists. Try starting out by modifying against a wall.

To do a wall push-up, follow these steps:

1. While standing, place your hands on a wall or another secure surface.
2. Bend your elbows and bring your chin toward the wall while keeping your back flat.
3. Push against the wall to straighten your arms.

Seated Leg Raises

Seated leg raises work the upper thigh muscles, core muscles, and hip flexors without putting extra strain on your joints.

Here’s how to do them:

1. Sitting in a chair, straighten one leg (active leg) and point your toes to the ceiling.
2. Keep your upper body still and your active leg straight as you raise it up to be level with your hip.
3. Focus on engaging your thigh muscles as you hold your leg up, then lower the leg back down.

Step-Ups

Step-ups onto a low stool or stair are a good way to ease into working muscle groups in your legs and buttocks. You’ll want to focus on maintaining proper form — keeping your back straight and engaging your abdominal muscles as you step one foot up, then the other. Your movement in this exercise should mainly be powered by the foot you’re stepping with first. Step back into the starting position for one rep.

Half Squats or Chair-Assisted Squats

Half squats and chair-assisted squats target the muscles of your lower body — including your thighs, hips, and glutes — with less stress on your knees and other joints than full squats. These are great options for building strength while protecting your joints.

For a full squat:

1. Stand with your feet a little wider than your hips, with your toes pointing forward.
2. Keep your back neutral (not arched or rounded), and bend your knees to lower down, as if you’re sitting into an invisible chair.
3. Hold briefly, then slowly stand back up.

For a half squat, lower your body about 8 inches instead of going all the way down. To add stability, hold on to the back of a sturdy chair, countertop, or wall. If you're comfortable and ready to try a deeper movement, you can use a chair behind you — lowering into it for support, then standing back up.

Glute Bridges

Glute bridges strengthen the legs and buttocks and help stabilize the muscles of the back and core. Because of this, they can increase mobility, reduce pain in the lower back, help with balance, and reduce your injury risk.

Here’s how to do a glute bridge:

1. Lay on the floor with your knees bent and feet hip-width apart.
2. Press down into your feet to raise your hips up off the floor, squeezing the muscles of your buttocks when you’ve raised your hips as far as you can.
3. If you feel any cramps in your legs, modify your bridge by increasing the distance between your feet and hips.

Make Sure To Warm Up

Warming up the body before exercising is important for reducing the risk of injuries. A proper warm-up should last between five and ten minutes. Choose dynamic stretches that move your muscles through their full range of motion to best prepare for your workout. Start with 10 slow reps of a stretch, then move on to 10 faster reps.

Good stretches to warm up with include:

• Rolling the shoulders
• Marching in place
• Sweeping arms up toward the ceiling
• Reaching one arm overhead and leaning in the same direction as the raised arm
• Lunging forward or to the side

Listen to Your Body and Modify if Needed

It’s important to listen to your body as you workout. Exercise shouldn’t cause pain. If any calisthenic exercises are painful, stop doing them. Take breaks when you need to and don’t overwork your body, especially if you’re new to working out. Give yourself enough rest days as your body gets used to working out — a good starting goal is two to four days per week of calisthenics.

You can use chairs, walls, cushions, blocks, or resistance bands to support you during your workout. Modify exercises as needed by reducing your range of motion. For exercises that require straightening a leg, leave a small bend in your knee to lower the intensity of the movement. Progress looks different on everyone, so try not to focus too much on doing an exercise perfectly.

Find Trainers Who Specialize in Adaptive Fitness

If you’re interested in doing your calisthenic workout along with a trainer, some choices may be a better fit for you than others. If you’re living with obesity, finding a trainer who specializes in adaptive fitness — when exercises are modified for individual needs — or plus-size fitness may be helpful.

These trainers may be able to offer you better cues and more realistic exercise pacing. They may also use more inclusive, welcoming language. If you aren’t able to find a local trainer, there are many options available to stream for free online to help you get started.

Join the Conversation

On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.

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