The best calisthenics exercises for women and why they work.
Is calisthenics good for women?
Calisthenics is good for everybody and every body. Because it’s so accessible, calisthenics workouts are a great way for women of all ages, abilities, and fitness levels to get stronger and build lean muscle.
Calisthenics doesn’t need gym access or fancy workout equipment. It can be done anywhere, in short blocks of time. And the exercises range from simple beginner movements to advanced challenges for experienced athletes.
What is calisthenics
Calisthenics is a form of resistance training that uses your own bodyweight rather than weights. It’s a wide-ranging workout style, with thousands of possible exercises. And it forms the basis of almost every other type of training and sport in the world. Calisthenics teaches you to move and control your own bodyweight - which is fundamental to everything else!
Benefits of calisthenics training for women
Calisthenics workouts can be quick
If you don’t have time for long training sessions (or don’t enjoy them), calisthenics is a great “quick win” style of training. You can get a lot done in a short calisthenics workout, and you can break up your training into short blocks throughout the day if that suits you better.
Calisthenics doesn’t need a gym membership
You can do calisthenics anywhere. At home, in the garden, outdoors, in a hotel gym, or on your travels. You don’t need any equipment – just your bodyweight. Yes, you can add calisthenics equipment like parallettes, pull up bars, or gymnastics ring into the mix. But calisthenics works just as well with no equipment.
Calisthenics supports your metabolism
Calisthenics exercises are a legit form of resistance training aka strength training. As such, they help you build and maintain lean muscle and stay active, which are key components to keeping your metabolism firing as you get older.
Calisthenics builds and protects bone density
Bone health is important for everyone, but it’s particularly crucial for women to think about. Calisthenics builds bone tissue and protects your joints and bone health, which will help you stay strong and independent as you age.
Calisthenics combines strength training and mobility
Our favourite workouts are those that get a lot done in one session. Calisthenics ticks several boxes – strength training, mobility, functional fitness, and even cardio.
Calisthenics is fun and empowering
It’s important tat you find a form of exercise you really enjoy (otherwise why do it?) Calisthenics is really fun, and helps you learn new skills and ways to master your own bodyweight.
Downside of calisthenics for women?
Whether you’re new to exercise or coming to calisthenics from another sport, make sure you get started the right way. Calisthenics is a low-impact, low-risk way of training (because you are using your own bodyweight) which will get the results you risking injury to your joints.
The best way to get started with calisthenics is to learn 8-10 basic movements like the ones listed below. Do at least 3 sessions a week, which should last 20+ minutes each. Make sure you warm up and mobilise beforehand.
As you progress with your calisthenics journey, why not choose some higher level skills that you want to master? It’s a great way to stay motivated and keep progressing. Check out the Gravity Fitness app on our website for workouts and specific skills sessions if you need some inspiration.
Best calisthenics exercises for women
The best calisthenics workouts train the whole body with a mix of push, pull, press, and core exercises.
For lower body: squats, lunges, walking lunges
For chest and shoulders: push ups (any variation that suits you), pike press
For back and upper body: ring rows, dips
For core and abs: plank holds, hanging knee raises, L-sits
Gravity Fitness is the UK’s leading supplier of great quality calisthenics equipment for home or gym workouts. Check out our online store for the best calisthenics training kit, and sign up to our app for workout and skills coaching!
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