This is a complete guide on how to start with your calisthenics training as a beginner.
In today’s ultimate guide you’ll learn:
- How to get started
- How to get more chin ups and pull ups
- How to improve your diet
- How to transform yourself
In short: if you want better results, less injuries and faster progress, you'll love this new guide.
Chapter 1:
Calisthenics Fundamentals
In this chapter we're going to cover the basics of calisthenics training.
(Including what it is, why it works and why it is EXTREMELY important)
So if you are completely new - or looking to get the edge - you found the right place.
I'll also show you how you can start using calisthenics to transform your body and mind.
What is Calisthenics?
Calisthenics is a form of body weight training aimed at achieving a strong and functional body with minimum equipment.
In most cases, it is used by people looking to develop both muscular strength, but also skills such as:
- balance;
- agility;
- and coordination.
The #1 thing that makes calisthenics more accessible than going to the gym is that you can do it anywhere.
For example, look at this calisthenics park near a forrest:
Or a park on the beach:
Even better...
...your own park:
All you need:
a bar and a body.
But with all those fancy new gym machines, does old school body weight training still work?
Let’s find out…
The benefits of calisthenics training?
In this age of technology and desk work, does training your body still matter?
In one word: yes.
For example here are some of the benefits of calisthenics:
And there are more:
- Have a group of people to train with
- Increased physical and psychological well-being
- More time spent outdoors
In other words: calisthenics can improve nearly all areas of your life.
This obviously includes your health:
- Longevity
- Blood circulation
- Body fat percentage
- Muscle mass
What does an average calisthenics beginner do?
Needless to say, a calisthenics beginner spends time working on the basics and building a solid foundation.
In fact, like anything...
...becoming strong takes time.
A beginner understands that training and nutrition are two sides of the same coin.
Beginners also invest time in finding more people to support them.
And most of all beginner should spend time on 1 major thing:
If you’ve already done a calisthenics training at a busy park, you probably noticed that it’s about helping and supporting each other.
So your job is to learn the basics and to train consistently.
Just show up.
That way you will progress more than you can imagine.
And a proper warming up routine:
Then you need to make sure you have a solid workout routine for beginners:
And of course you need to know that you DON'T need gloves for calisthenics:
(Didn't expect that did you.)
Ooh...before I forget....
...a bottle of water can be the difference between a good or bad workout.
And if you feel bad and are postponing your first training, make sure you check out the 9 science-based facts for calisthenics against depression.
Pretty useful, right?
Chapter 2:
Your First Calisthenics Workout Plan
The first step to going anywhere is knowing where to go.
In this chapter I'm going to share ALL the workout routines on this website for beginners.
Chest. Triceps. Biceps. Legs.
You name it, it's there.
In fact:
You'll get more than 51+ body weight training circuits that you can use NOW.
Let's go!
What Is A Calisthenics Routine?
A routine is a workout plan that is designed to give you:
- the maximum amount of results;
- in the shortest amount of time.
Calisthenics routines are generally 'circuit' type workouts.
You move from one exercise to the next with a certain amount of rest depending on your level and experience.
For example, A could be a push up, B could be dip and C could be a squat.
Most routines have multiple goals and several sets.
One set is a sequence of A-B-C.
(Which is the most basic setup, as you probably already guessed).
For example, the 14 fast beginner routines are divided into goals and muscle groups:
In fact, when it comes to routines this website is a GOLDMINE.
Here’s why:
There are more workout routines if you are at an intermediate level.
On top of that, you can also just focus on either your calisthenics chest workout or calisthenics back workout.
If you are more interested in developing skills in addition to muscle, the essential 6 month workout plan is what you are looking for.
And if you are serious about calisthenics you should definitely work on your handstand.
It's a SUPER hard skill to develop, but will teach you a lot about how you can learn something new.
And what it really takes.
Finally, like any beginner, you probably need guidance and the 12-week workout system can help you.
Simply, because you will have step-by-step video breakdowns.
No need to reinvent the wheel.
Just learn from the BEST.
The Workout Plans
- The Bar Brother Starter Guide For Absolute Beginners
- 14 Bar Brother Beginner Routines
- The Essential 6 Month Calisthenics Workout Plan For Bar Brother Beginners
- 20 Killer Calisthenics Chest Workouts For Beginners
- 16 Killer Intermediate Calisthenics Workouts
- The Short Guide To Start Your Handstand Training
- The 5 Essential Steps For Handstand Mastery
- 12-Week Video Workout System By The Official Bar Brothers
Chapter 3:
How To Increase Your Pull Ups By 128%
Now it's time to show how to get your first chin up or pull up.
Specifically, I'm going to share different proven methods.
Including one that got Charles Lewis Armstrong to 1,435 repetitions.
These techniques and methods are specifically designed to help you crank out more pull ups than you have ever done.
So if you're ready to INCREASE your pull ups by 128%, this chapter is for you.
Chapter 4:
Build Muscle At 100% And Get Below 10% Body Fat
Your diet only WORKS if you can stick to it.
In this chapter I'm going to walk you through the basics of a calisthenics diet for beginners.
Including:
- How much protein you need for 100% muscle construction
- What you need to know to get below 10% body fat
- And how you can maintain your diet for the coming 5+ years.
Let's jump right in!
The Nutrition Tips
- The 1 Principle Diet Ebook For Beginners
- Calisthenics Diet 2021: The Definitive Guide To A Killer Body
- Your Guide To Protein Intake For 100% Muscle Construction
- 30 Of The Most Nutrient Dense Foods And How To Use Them
- 3 Healthy Foods For Hardgainers
- The Pre-Workout Booster For Healthy And Happy Gains
- 3 Nutritional And Simple Recipes
Chapter 5:
Healthy Habits To Supercharge Your Results
Long-term habits are like a lego castle.
(Yes, you read that correctly.)
You build them one piece at a time and if you do it long enough you'll have something AMAZING.
And even better:
it will take you 0% effort to maintain.
Now it's time for me to show you how to create powerful habits.
Specifically, habits that will:
- Boost your motivation
- Kickstart your day
- Stay lean year round
Let's check out the posts.
Chapter 6:
The Ancient Keys To Recovery And Injury Prevention
Everything is about the DOSAGE.
You can die from doing push ups (if you do too many).
But you can also get SUPER strong from doing push ups.
The same goes for anything.
Too much is bad. Too little is bad.
So you are looking for what works best for you.
In this chapter you'll learn to deal with injuries, how you can speed up your recovery and the most effective tools against sore muscles.
Sounds interesting, right?
The Recovery Tips
- How To Prevent And Cure Shoulder Injuries
- 3 Powerful Steps To Cure Elbow Pain
- 1 Quick Wrist Pain Treatment
- 2 Potent Roots To Supercharge Your Recovery
- How To Become Stronger Through Extra Rest
- 5 Dynamic Exercises To Bulletproof Your Wrists
- The Most Effective Tool Against Sore Muscles
- 1 Easy Test To Check Your Recovery
Go Out There And Test These Calisthenics Tips!
Calisthenics is a great activity.
You Fail. You Learn. You grow.
It's something we all need more of. You'll discover soon enough.
But what is absolutely essential?
What you really need to know beyond the rules, the tricks and the fundamentals?
Test your limits. Defy the obstacles. Enjoy the ride.
*Fist Bump*
Now I’d like to hear from you:
Did you like the tips in this massive post?
Which ones are you going to use?
Or maybe you have a question.
Either way, leave a quick comment below right now.
Hi
I have been doing push ups for the last 1 week and my biceps have grown a bit. When I flex my biceps the sides of my arm ( below the biceps ) the top hardens while the sides are basically flat. What can I do so that I can have a proper and a well defined arm?
Thanks for your help !!
Hey Sakar,
Don’t focus too much on very specific muscles, instead focus on getting stronger in general. Those smaller muscles will follow along and of course there is a genetic component too, everyone has a different muscular structure.
Keep training well, eating well and sleeping well.
*Fist bump*
Quick question. Currently in second month of beginner’s workout. I’m more of a push than pull guy. Should I stay in 2nd month workout routine until the six rep’s of pull ups for all 3 cycles (or more) becomes easy?
Thanks
Hey Greg,
Great question! That’s definitely something to consider, since you want to balance out both. Too much strength in one area will ultimately increase your chances of getting injured.
The questions you need to ask yourself: What do you want to achieve? How fast do you want to get there? And what price do you want to pay?
*Fist bump*
Hey Rich,
I read all your posts and blogs. I have a lot of doubts! One of them is, Will intermittent fasting, that is the 16/8 meal plan cause muscle loss? If I do my calisthenics routine in the morning, that is, wake up at 8ish, just have a cup of black coffee, and workout from 9-11am, do some of the calisthenics routines on your blogs. Then eat all my calories between 11am and 7pm. Is this alright? Will it cause muscle loss or affect my training in any way?
P.S. – My goal is fatloss. (Currently 19% body fat) But gain muscle too.
Thank you for all the knowledge!
Hey Dhanish,
Thank you for your motivating comment. That’s a big compliment!
Nope, not if you consume adequate protein, continue resistance training and manage your caloric intake in a slight deficit.
As long as you account for those three factors, you will retain most of your lean mass, possibly gain some, reduce your excess fat and get stronger. Of course ultimately if you want to gain significant muscle, you will have to get into a caloric surplus, but I would recommend getting lean first.
If anything it WILL affect your training in a positive way ;). Keep in mind that IF is an easy tool to maintain a caloric deficit, because it simply makes it easier to eat less, due to a shorter time frame.
*Fist bump*
Rich
Hi. I have just started exploring calisthenics about a week ago. Tomorrow have a meet with one of the guys practicing it. Cigarettes are down to 5ish a day (it was more then 20). Diet also changing slowly to healthy food. I’m about 82kg and 190cm high and lean. Finding time is hard but not impossible. Everyone can find time for practice if you plan well enough. Calisthenics park we have one but as a have seen it noone use it. My kid is small still so I can’t use it either. I’ll be doing it at home where I can keep my eyes on him with ease and so he can see it and one day join me in 😀 tnx for all the info you give here and to all reading this there is always time for healthy, beautiful and powerful life if you want it.
Hey Stanko,
Thank you for your wonderful comment!
Taking it one step at a time is the best route to long term progress for most people.
That kid is lucky to have a dad like you, one that inspires. I’m sure he will if you keep leading by example.
Thank you once again for your comment, and stay strong!
*Fist bump*
Hello.
How many times a day do I need to do the workouts ?
Doing once the cycles of the workout is enough or should I do it twice a day , like in the morning and in the afternoon ?
Hey Duarte,
Great question!
You can start with 3 sessions a week.
Definitely start slow and build it up over time. You need to give your body time to adapt, this is a long-term game. There is no shortcut to a place worth going ;).
If it’s too easy, you can check out the 6 month plan for beginners. Start at the level of your strength and skill.
Keep up the good work!
*Fist bump*
I just wanna thank you for sharing this program: http://www.barbrothersgroningen.com/calisthenics-workout-plan/#2.
I’ve been following it for 2 months now, and I’ve just started on the third month!
Beginning calisthenics is one of the best life choices I’ve ever made! You inspired me with that program!
I’ve printed out all workout routines from that guide, and I bring them to the gym every time.
Thank you from the bottom of my heart Bar Brothers! Thank you so much! 🙏👍
Hey Anon,
Great question and thank you!
Keep up the good work and stick to the basics.
*Fist bump*
Hey Barbrothers!!
Great stuff! I accidentally found your site while searching for strength exercises. I’m a hobby pole dancer since 2 years and ever struggled with strength. I have no gymnastic or similar background and had to learn even basic moves from scratch. I followed your guides about 4 weeks, started with the easiest progressions of each. I was really surprised how much my strength was increasing!! Instead of trying to pull me up on the pole where I’m tired really fast, I used your progression for the pullup and pushup and now I can hold myself a good amount of time longer on the pole and do tricks!! So great!! Thank you for this!!
Overall great tips on your site! Was amazing to look around.
A question: when you upload new blogs, is there a way to stay updatet?
Greetings Anita
Hey Anita,
You couldn’t have given a bigger compliment than the one you just gave.
Happy to read that you have been improving in what you love to do. It definitely pays off to focus on certain strength elements that calisthenics can provide you with to develop into a better pole dancer.
You can find much more good stuff on the website.
If you want to stay updated, you can just subscribe to the list here: http://www.barbrothersgroningen.com
Keep up the good work Anita.
*Fist bump*
I weigh about 107 kg and I am 1.9 m tall. My body fat content is about 26%. I am at Level 0. I’m overwhelmed because I am worried about hurting myself. I really wish I had someone to tell me what I’m doing right or wrong. The nearest bar park is about 150 km away. How can I find a bar brother a little closer to home?
By the way, I have been reading a lot from your emails and the links you send. There seems like there is so much to know before you even get started. Knowledge is power but I suppose I’m scared to “take the jump”.
Hey,
What you are experiencing is completely normal. It is called ‘paralysis by analysis’.
Reading you comment I can see that you are an intelligent individual who thinks before acting, which is great in the right dosages. You are exposed to disrupting information and now you need to find a way to integrate it, but you are over consuming that information now.
Here is what you need to do:
1. Stop absorbing more information, you have all you need.
2. Start somewhere, where? Anywhere? If you have signed up you should have received the starter guide, that’s the best starting point. There is a routine, and there are checklists in that guide. Leave all other information for what it is, until you have applied at least 80% of what you have learned.
3. You already took the jump and guess what? I’m jumping next to you ;).
Let’s do it!
*Fist bump*
okay, look man , i really apperciate ur work and im greatly thankful for the free stuff u’re putting out there, without any regards for profit and shit. cuz it really helps a great deal more than u can thik . it’s probably the best free stuf on the internet rightnow , uknow calisthenics tips arent common knoweldge on the internet .
and that’s why i actually have a question that i haven’t been able to find an answer to for almost a year now.
so basically I’m skinny “underweight” in BMI terms and that’s making me skeptical enough to not start any kidna of excersing before actually knowing whether i should cut or bulk or neither of both .
I tried google this up , didnt work none at all . so I’m asking ya should I go into a diet even tho im underweight and that would have huge sideeffects healthly on my body ? or should i bulk , gain some muscle mass and then cut back again to lose fat ? or it’s just different in calisthenics?
so that’s it.
thnx in advance
Hello Mahmoud,
I am not Rich but I can help you with an answer to your question.
I think by the term “diet” you understand restricting certain foods to lose weight. The reality is that the term is used to express just that.
However, when people talk about diet in the fitness community in general, they don’t necessarily refer to losing weight, but actually eating in a way that supports their goals – whether that is bulking or cutting.
I also get the impression that by “bulking” you mean eating unhealthy foods and a lot of it to gain weight. Which is not the case.
And now to answer your question: for the best results I recommend you to eat a lot and eat healthily. The basic idea behind gaining or losing weight is calories in vs. calories out. If at the end of the day you have ingested more calories than you have burnt, you will gain weight. If you have burnt more than ingested, you will lose weight.
To know, roughly, how many calories you need, use a Total Daily Energy Expenditure (TDEE) calculator to see your maintenance calories. These are the calories you need to eat to maintain your current weight.
Now, after you know that number, strive to eat more calories than that. If you start training, factor in that you will burn calories doing that too. So if you start eating 250-500 extra calories, that should be enough.
Lastly, you don’t have to eat a lot of junk food to get buff. Yes, you will gain a lot of weight, but most of it will be fat, not muscle tissue. And remember that every extra kilogram matters in calisthenics.
As long as you eat three meals a day, each having carbohydrates, protein, and fats, you will be golden. Throw in some snacks too if you feel like you need some extra calories (overly simplistic, but enough if you don’t plan to walk on a stage).
Fantastic article!
It’s so great the beginners to get more information regarding their start with the bodyweight training journey.
Thanks for the content.
Hey Vlad,
Thanks for your comment!
Much appreciated ;).
Keep up the good work.
*Fist bump*
Hi guys , I thank you for teaching us all what you have from experience, but I’m confused because i really I don’t know which program i should to start with which i have Sagging Chest & Abdominal because i lost round 50 kg from my wight in 5 months.
I just need your advice because i tried a-lot of programs before but non of it get with any results.
Hey Abo,
Great question!
See the previous answer. Regarding sagging skin, there is very little you can do about it, other than work with what you have.
If you have tried many programs without a result, perhaps it’s not the program that will get you the result, but you ;).
Keep in mind that you can have the best car in the world, but if you don’t drive it, it will not go anywhere. Here is my advice: Stop looking for more information, use the information you have. If you’ve been able to lose 50 kg, you know what works my friend. Keep up the good work and trust yourself.
*Fist bump*