How to Do Calisthenics Anywhere
There are lots of reasons to love calisthenics, but one of the biggest benefits of calisthenics training is its versatility. Unlike traditional gym strength training, calisthenics offers the freedom to train virtually anywhere with minimal equipment. In fact, you can adapt things around you – or just use bodyweight.
Whether you can't make it to the gym or just prefer training in different environments, calisthenics adapts to your circumstances rather than forcing you to fit into a box.
Benefits of calisthenics as a do-anywhere training style
Adaptable – when you do calisthenics, there’s no reason to miss training. Stay consistent by using the space around you.
Body awareness – doing calisthenics in different surfaces and environments helps develop better balance, control, and functional strength.
How to train calisthenics in different kinds of gyms
The hallmark of calisthenics training is creativity. Every kind of gym, outdoor location, or indoor environment offers opportunities for training - you just need to know what to look for. The basics never change - you'll want some form of horizontal bar for pull-ups, parallel bars or sturdy objects for dips, and clear floor space for push-ups, squats, and core work. Let’s look at how to find these things anywhere.
Calisthenics in a Crossfit gym
Crossfit boxes are typically well-equipped for calisthenics. You'll find rigs and pull-up bars, gymnastics rings, plyo boxes, ropes, and plenty of floor space. Many Crossfit gyms also have parallettes. Take advantage of the gymnastics elements - practice muscle-ups on their rings, work on handstand push-ups against their walls, and use their varied pull-up bars for different grip positions.
Calisthenics in a bodybuilding gym
Traditional bodybuilding gyms might not look like the best place to train calisthenics, but you can repurpose the equipment. Smith machines make great supports for inverted rows, power racks can be used for pull-ups and leg raises, and most have dipping stations. The mirrors are useful for checking your form during handstand practice or planche progressions.
Calisthenics in a commercial gym
Commercial gyms usually offer a good mix of equipment and often have a functional area with pull-up bars and dip stations. Most have stretching areas perfect for floor work. Don't overlook the Smith machine for supported handstand push-ups and inverted rows.
Calisthenics in a budget gym
You can get a good calisthenics session in at even the most basic budget gym. Focus on fundamental movements: push-ups, squats, and core work on the floor, pull-ups on whatever bar you can find (even a squat rack), and dips between benches if there's no dedicated station.
Calisthenics outdoors
The outdoors is where the adaptability of calisthenics shines (and using natural surfaces helps develop grip strength and stability). Trees provide natural pull-up bars, low branches work for inverted rows, and sturdy posts can become dip stations. Look for flat surfaces for push-ups and handstand practice, and don't forget that slight inclines or declines will challenge your strength in new ways.
Calisthenics on the beach
Beach calisthenics is a fun challenge. Sand or pebbles give the additional challenge of an unstable surface for push-ups, hand balances, or lower body work. Use the resistance of sand for sprints and jumps, and the soft landing surface for practicing more dynamic movements safely. If you’re at a popular holiday beach with lifeguard towers or volleyball posts, these can work as pull-up bars.
Calisthenics in a park
Lots of parks have installed dedicated calisthenics equipment, but even without it, there's plenty to work with. Park benches for box jumps, dips, and elevated push-ups. Playground equipment often has horizontal bars at various heights, ideal for pull-ups and muscle-up practice. Look for sturdy railings for support during handstand practice or for inverted rows. Just be extra careful of slippery or dirty surfaces – stay safe.
Calisthenics at home or in your garden
There are loads of ways to train calisthenics at home. A doorway pull-up bar is invaluable, chairs can be used for dips and elevated pike push-ups. Your garden might offer even more options - fences or walls for handstand practice, trees for pull-ups, or space for a Gravity Fitness Portable Pull-Up Rack. Consider investing in gymnastics rings – they can be hung from different anchor points.
Whether you're in a fully-equipped gym or working with just bodyweight at home you can always get in a fun and effective calisthenics session. If you want to stock up on some top-quality calisthenics equipment for your space, check out the Gravity Fitness store for traditional and more unusual bits of equipment.
