Calisthenics

{{Short description|Form of strength training exercises}} {{About| a form of physical exercise focusing on bodyweight movements|the Australian competitive performing art|Calisthenics (Australia)}} {{AI-generated|date=December 2025}} [[File:Planche.jpg|alt=An athlete doing planche|thumb|Planche is an advanced calisthenics skill]] '''Calisthenics''' (American English) or '''callisthenics''' (British English) ({{IPAc-en|ˌ|k|æ|l|ɪ|s|ˈ|θ|ɛ|n|ɪ|k|s}}) is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment.<ref>{{Cite web |date=2022-12-03 |title=Why You Should Try Calisthenics |url=https://health.clevelandclinic.org/calisthenics/ |access-date=2023-10-20 |website=Cleveland Clinic |language=en-US}}</ref> thumb|The push-up, a widely known exercise, is arguably one of the best starting points to calisthenics. Calisthenics solely relies on bodyweight for resistance, which naturally adapts to an individual's unique physical attributes such as limb length and muscle-tendon insertion points.<ref>{{Cite web |last=Muscle |first=Organically Grown |date=2020-09-16 |title=Calisthenics: Build Relative Strength & Flexibility with Bodyweight Training |url=https://www.organicallygrownmuscle.com/calisthenics-build-relative-strength-flexibility-with-bodyweight-training/ |access-date=2025-05-02 |website=Organically Grown Muscle |language=en-US}}</ref> This allows calisthenic exercises to be more personalized and accessible for various body structures and age ranges.<ref>{{Cite journal |last1=Mear |first1=Emily |last2=Gladwell |first2=Valerie Frances |last3=Pethick |first3=Jamie |date=2022-11-07 |title=The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study |journal=International Journal of Environmental Research and Public Health |volume=19 |issue=21 |article-number=14597 |doi=10.3390/ijerph192114597 |doi-access=free |issn=1660-4601 |pmc=9653850 |pmid=36361476}}</ref> Calisthenics is distinct for its reliance on closed-chain movements. These exercises engage multiple joints simultaneously as the resistance moves relative to an anchored body part, promoting functional and efficient movement patterns. Calisthenics exercises and movement patterns focus on enhancing overall strength, stability, and coordination.<ref>{{Cite web |title=Calisthenics {{!}} EBSCO Research Starters |url=https://www.ebsco.com/research-starters/health-and-medicine/calisthenics |access-date=2025-05-02 |website=www.ebsco.com |language=en}}</ref> The versatility of calisthenics, which minimizes equipment use, has made it a popular choice for building fitness across a wide range of environments.<ref>{{Cite web |last=Restivo |first=Jenette |date=2024-10-03 |title=Calisthenics: An effective, low-frills way to stay fit |url=https://www.health.harvard.edu/exercise-and-fitness/calisthenics-an-effective-low-frills-way-to-stay-fit |access-date=2025-05-02 |website=Harvard Health |language=en}}</ref>

== Origin and etymology == The Oxford English Dictionary describes calisthenics as "gymnastic exercises to achieve fitness and grace of movement".<ref name=":0">{{Cite book |url=https://books.google.com/books?id=mYicAQAAQBAJ&pg=PA95 |title=Paperback Oxford English Dictionary |publisher=Oxford University Press |year=2012 |isbn=978-0-19-964094-2 |page=95}}</ref> The word ''calisthenics'' comes from the ancient Greek words {{lang|grc|κάλος}} ({{Transliteration|grc|kállos}}), which means "beauty", and {{lang|grc|σθένος}} ({{Transliteration|grc|sthenos}}), meaning "strength".<ref name=":0" />

The practice was recorded as being used in ancient Greece, including by the armies of Alexander the Great and the Spartans at the Battle of Thermopylae.<ref>{{Cite news |url=https://www.bbc.com/reel/video/p0757qbx/how-ancient-greeks-trained-for-war|title=How ancient Greeks trained for war |date=2019-04-02 |work=BBC |language=en-US|issn=0458-3035 |archive-url=https://web.archive.org/web/20190404071244/https://www.bbc.com/reel/video/p0757qbx/how-ancient-greeks-trained-for-war |archive-date=2019-04-04 |access-date=30 August 2019}}</ref>

Calisthenics was also recorded to have been used in ancient China. Along with dietary practices, Han dynasty physicians prescribed calisthenics as one of the methods for maintaining one's health.{{sfnp|de Crespigny|2007|p=332}}{{sfnp|Omura|2003|pp=15, 19–22}}{{sfnp|Loewe|1994|p=65}}{{sfnp|Lo|2001|p=23}}

== Common exercises == {{See also|List of calisthenics exercises}} thumb|A squat exercise. After squatting down, the exerciser stands up again while moving their hands back to their sides.

The more commonly performed calisthenic exercises include:

* Push-ups : Performed face down on the floor, palms against the floor under the shoulders, toes curled upwards against the floor. The arms are used to lift the body while maintaining a straight line from head to heel. The arms go from fully extended in the high position to nearly fully flexed in the low position while avoiding resting on the floor. This exercise trains the chest, shoulders, and triceps. An easier version of this exercise consists of placing the hands on a wall and then bending and straightening the arms. * Sit-ups : A person lies on their back with their legs bent. They bend at the waist and move their head and torso towards their legs. They then lower themselves back down to the start position. For people who find it difficult to get down onto the ground, a similar range of motion can be achieved by standing with the legs slightly bent, and then bowing slightly and straightening up again. *Curl-ups :The curl-up or crunch is an abdominal exercise that works the rectus abdominis muscle.<ref>{{Cite web |title=Core Anatomy: Muscles of the Core |url=https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/ |access-date=2022-03-28 |website=www.acefitness.org |date=11 October 2013 |language=en}}</ref> * Squats : Standing with the feet a shoulder-width apart, the subject squats down until their thighs are parallel with the floor; during this action, they move their arms forwards in front of them. They then return to a standing position whilst moving their arms back to their sides. Squats train the quadriceps, hamstrings, calves, gluteal muscles, and core. The height of the squat can be adjusted to be deeper or shallower depending on the fitness level of the individual (i.e. half or quarter squats rather than full squats). Since squats can be performed easily in most environments and with a limited amount of space, they are among the most versatile calisthenic exercises. * Burpees : A full body calisthenics workout that works abdominal muscles, chest, arms, legs, and several parts of the back. The subject squats down and quickly moves their arms and legs into a push-up position. Sometimes, people do a push up (not mandatory) before they finish their rep by tucking the legs in and jumping up. right|frame|Pull-ups are a common bodyweight exercise. * Chin-ups and pull-ups : ''Chin-ups'' and ''pull-ups'' are similar exercises but use opposite facing grips. : For a chin-up, the palms of the hands are facing the person as they pull up their body using the chin-up bar. The chin-up involves the biceps muscles more than the pull-up but the lats are still the primary mover.<ref>{{cite web|url=https://www.bodybuilding.com/exercises/main/popup/name/chin-up|title=Chin-Up Exercise Guide and Video|website=Bodybuilding.com}}</ref> : For a pull-up, the bar is grasped using a shoulder-width grip. The subject lifts their body up, chin level with the bar, keeping their back straight throughout the exercise. The bar remains in front of the subject at all times. The subject then slowly returns to starting position in a slow, controlled manner. This primarily trains the lats, and secondary muscles working are upper back muscles, as well as the forearms and core muscles. * Dipsthumb|Dips are an exercise that can build strength and endurance in the upper body such as the shoulders.<ref>{{Cite web |last=Ciccantelli |first=Pat |date=December 1991 |title=STRENGTH EXERCISE: The Dip. National Strength and Conditioning Association Journal |url=https://journals.lww.com/nsca-scj/citation/1991/12000/strength_exercise__the_dip.9.aspx}}</ref> : Done between parallel bars, gymnastic rings or facing either direction of trapezoid bars found in some gyms. Feet are crossed, with either foot in front and the body is lowered until the elbows are in line with the shoulders. The subject then pushes up until the arms are fully extended, but without locking the elbows. Dips focus primarily on the chest, triceps, and deltoids, especially the anterior portion. * Front lever and back lever : A ''front lever'' is performed by executing a lateral pulldown of the bar with straight arms until the body is parallel to the ground, with the front of the body facing upwards. This exercise may be done on rings or a pull-up bar. : thumb|A picture of the front lever hold.A ''back lever'' is performed by lowering from an inverted hang from rings or bar, until the gymnast's body is parallel to the ground and facing towards the floor. * Handstand

thumb|220px | Practicing the wall walk, an exercise for achieving handstands

: A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand, the body is held straight with arms and legs fully extended, with hands spaced approximately a shoulder-width apart. * Hyperextensions : Performed in a prone position on the ground, the individual raises the legs, arms and upper body off the ground. * Leg raises : Lying on the back, hands in fists under buttocks, move feet up and down. * L-sit : The L-sit is an acrobatic body position in which all body weight rests on the hands, with the torso held in a slightly forward-leaning orientation, with legs held horizontally so that each leg forms a nominal right-angle with the torso. The right-angle causes the body to have a notable "L" shape, hence the name "L-sit". The L sit requires one to keep their core tensed and holding their legs horizontal, so that their body sits in a perfect 'L' position. This requires significant abdominal strength and a high level of hamstring flexibility. * Muscle-ups : An intermediate to advanced calisthenics exercise. Performed by a combination routine of a pull-up followed by a dip- in one continuous movement. May be done on pull-up bars or rings. * Planche : One of the most advanced exercises, which may be achieved after years of training. It is performed by protracting and depressing the scapula balancing the body on two arms. The planche requires a high amount of strength (particularly for taller individuals) as well as balance. * Planks

thumb|Plank on medicine balls

: This is the name for holding the 'top' position of a push-up for extended periods of time. The primary muscle involved in this exercise is the rectus abdominis, especially if a posterior pelvic tilt is maintained. * Calf raises * Lunges * Jumping jack : The side-straddle hop is a two-action exercise. From a standing position, the subject first jumps slightly into the air while moving the legs more than a shoulder-width apart, swinging the arms overhead, and clapping the palms together. Secondly, the subject jumps slightly into the air once again while swinging the arms down and to the side, finally returning to a standing position. Both actions must be alternated per repetition.

=== Bodyweight exercise === Bodyweight exercises (also called bodyweight workouts) are strength training exercises that use an individual's own weight to provide resistance against gravity.<ref name=":02">{{Cite journal |last=Harrison |first=Jeffrey S |date=April 2010 |title=Bodyweight Training: A Return To Basics |journal=Strength and Conditioning Journal |volume=32 |issue=2 |pages=52–55 |doi=10.1519/ssc.0b013e3181d5575c |s2cid=72562058 |doi-access=free}}</ref> Bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance.<ref name=":12">{{Cite book |last=Patel |first=Kesh |title=The complete guide to bodyweight training |publisher=Bloomsbury Publishing PLC |year=2014 |isbn=978-1-4729-0312-9 |location=London, United Kingdom}}</ref> Such strength training has become more popular among recreational and professional athletes.<ref name=":12" /> Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting and balancing.<ref name=":12" /> Movements such as the push-up, the pull-up, and the sit-up are among the most common bodyweight exercises.<ref>{{Cite book |last=Davies |first=Daniel |url=https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/ |title=28 Bodyweight Exercises that Build Serious Muscle |date=2021-04-21 |publisher=Men's Health |language=en |access-date=2021-06-10}}</ref>

==== Advantages ==== [[File:Bodyweight_Squats.gif|alt=a person performing bodyweight squats in a controlled, repetitive motion. The person likely maintains a straight posture, engages their legs, and follows proper squat mechanics. The background may be minimal or feature a training environment. The focus is on lower-body movement, emphasizing quadriceps, hamstrings, and glutes.|thumb|A bodyweight squat exercise requires little space and no equipment. After squatting down an individual returns to standing while moving their arms back to their sides. The height of the squat can be adjusted higher or lower depending on individual requirements (i.e., someone unaccustomed to exercise may instead perform half or quarter squats). Due to their movement range, squats are regarded as among the most effective exercises to improve strength and endurance.<ref>Stryker, Krista, 'Squats for a strong lower body' in ''The 12-Minute Athlete'', New York: Tiller Press, 2020, p.43</ref>]] While some exercises may require equipment, most bodyweight exercises require none. For exercises requiring equipment, common household items (such as a bath towel for towel curls) are often sufficient, or substitutes may be improvised (for example, using a horizontal tree branch to perform pull-ups). As such, bodyweight exercises are convenient while traveling or on vacation, when access to a gym or specialized equipment may not be available.<ref name=":22">{{Cite web |title=Resistance training – health benefits |url=https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits |access-date=2016-10-25 |publisher=Better Health Channel}}</ref> Another advantage of bodyweight training is that it entails no cost.<ref name=":02"/>

==== Bodyweight exercise for older adults ==== Some bodyweight exercises have been shown to benefit not just the young, but elderly participants as well.<ref>{{Cite journal |last1=Yamauchi |first1=Junichiro |last2=Nakayama |first2=Satoshi |last3=Ishii |first3=Naokata |date=17 August 2009 |title=Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals |journal=Geriatrics & Gerontology International |language=en |volume=9 |issue=3 |pages=262–269 |doi=10.1111/j.1447-0594.2009.00530.x |issn=1444-1586 |pmid=19702936 |s2cid=23315560}}</ref> Older people doing bodyweight exercises benefit through gains in muscle mass, in mobility, in bone density, as well as in reduced depression and improved sleep habits.<ref>{{Cite journal |last1=Fujita |first1=Eiji |last2=Takeshima |first2=Nobuo |last3=Kato |first3=Yoshiji |last4=Koizumi |first4=Daisuke |last5=Narita |first5=Makoto |last6=Nakamoto |first6=Hiroki |last7=Rogers |first7=Michael E. |date=2016-01-01 |title=Effects of Body-weight Squat Training on Muscular Size, Strength and Balance Ability in Physically Frail Older Adults |journal=International Journal of Sport and Health Science |volume=14 |pages=21–30 |doi=10.5432/ijshs.201504 |doi-access=free}}</ref><ref>{{Cite web |last1=Seguin |first1=Rebecca |last2=Epping |first2=Jacqueline |last3=Buchner |first3=David |last4=Bloch |first4=Rina |last5=Nelson |first5=Miriam |year=2002 |title=Growing stronger: Strength training for older adults |url=http://growingstronger.nutrition.tufts.edu/growing_stronger.pdf |archive-url=https://web.archive.org/web/20170120102348/http://growingstronger.nutrition.tufts.edu/growing_stronger.pdf |archive-date=2017-01-20 |access-date=2016-10-25 |publisher=Tufts University}}</ref> It is also believed that bodyweight training may help diminish or even prevent cognitive decline as people age.<ref name=":22"/> In addition, the higher risk of falls seen in elderly people may be mitigated by bodyweight training. Exercises focusing on the legs and abdomen such as squats, lunges, and step ups are recommended to increase leg and core strength, in doing so, reduce the risk of falling.<ref name=":3">{{Cite web |title=Physical activity for older adults |url=http://www.nutritionaustralia.org/national/resource/physical-activity-older-adults |archive-url=https://web.archive.org/web/20190719044054/http://www.nutritionaustralia.org/national/resource/physical-activity-older-adults |archive-date=2019-07-19 |access-date=2016-10-25 |publisher=Nutrition Australia}}</ref> Bodyweight exercises provide multi-directional movement that mimics daily activities, and as such can be preferable to using weight machines.<ref name=":3" />

== Training methods == Calisthenics can be used as a means to pursue a number of fitness goals including, but not limited to hypertrophy (increasing one's muscle mass), strength, and endurance.<ref>{{Cite journal |last1=Kojić |first1=Filip |last2=Mandić |first2=Danimir |last3=Ilić |first3=Vladimir |date=2021-12-06 |title=Resistance training induces similar adaptations of upper and lower-body muscles between sexes |journal=Scientific Reports |language=en |volume=11 |issue=1 |page=23449 |doi=10.1038/s41598-021-02867-y |pmid=34873221 |pmc=8648816 |bibcode=2021NatSR..1123449K |issn=2045-2322}}</ref>

The training methods employed are often different, depending on the goal. For instance, when pursuing hypertrophy, one aims to increase the load volume over time; when pursuing strength, the intensity of the exercise is increased over time; and to improve endurance, one can gradually shorten their rest periods.<ref>{{Cite journal |last=Masagca |first=Ramon Carlo E. |date=2024-07-03 |title=The effect of 10-week wholebody calisthenics training program on the muscular endurance of untrained collegiate students |url=https://www.jhse.es/index.php/jhse/article/view/wholebody-calisthenics-training-program-collegiate-students |journal=Journal of Human Sport and Exercise |language=en |volume=19 |issue=4 |pages=941–953 |doi=10.55860/c9byhd85 |issn=1988-5202|doi-access=free }}</ref> In resistance training, training volume is an important factor in hypertrophy, but different muscle groups respond differently to specific volumes<ref>{{Cite journal |last1=Baz-Valle |first1=Eneko |last2=Balsalobre-Fernández |first2=Carlos |last3=Alix-Fages |first3=Carlos |last4=Santos-Concejero |first4=Jordan |date=2022-02-10 |title=A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy |journal=Journal of Human Kinetics |volume=81 |pages=199–210 |doi=10.2478/hukin-2022-0017 |issn=1640-5544 |pmc=8884877 |pmid=35291645}}</ref>

Calisthenics can be used to increase bone density, increasing core control, reducing stiffness but not just limited to it.<ref>{{Cite web |last=Stronach |first=Alex |date=2018-12-20 |title=What is Calisthenics and why is it so good for you? {{!}} Medicine in Motion |url=https://www.medicineinmotion.com.au/what-is-calisthenics-and-why-is-it-so-good-for-you/ |access-date=2025-01-14 |website=www.medicineinmotion.com.au/ |language=en-AU}}</ref>

Warming up is standard practice before exercises to increase workout performance and reduce injury risk<ref>{{Cite web |last1=Buzzo|first1=Kaelyn|last2=PT|date=2025-01-17|title=8 Essential Calisthenics Warm-Up Exercises To Start Strong|url=https://www.endomondo.com/exercise/calisthenics-warm-up|access-date=2026-04-07|website=Endomondo|language=en-US}}</ref>.

=== Progression === Progression in calisthenics often includes gradually increasing exercise difficulty which works under the principle of progressive overload. Many exercise variations are available to increase or decrease exercise difficulty to accommodate individual skill and strength levels. Progression may involve changing rep ranges, sets, or body positions. Progression is dependent on training goals and current abilities<ref>{{Cite journal |last1=KRAEMER|first1=WILLIAM J.|last2=RATAMESS|first2=NICHOLAS A.|date=April 2004|title=Fundamentals of Resistance Training: Progression and Exercise Prescription|url=https://journals.lww.com/acsm-msse/Fulltext/2004/04000/Fundamentals_of_Resistance_Training__Progression.17.aspx|journal=Medicine & Science in Sports & Exercise|language=en-US|volume=36|issue=4|pages=674–688|doi=10.1249/01.MSS.0000121945.36635.61|pmid=15064596 |issn=0195-9131|archive-url=http://web.archive.org/web/20251228150432/https://journals.lww.com/acsm-msse/Fulltext/2004/04000/Fundamentals_of_Resistance_Training__Progression.17.aspx|archive-date=2025-12-28|url-access=subscription}}</ref>.

=== Calisthenics Equipment === Although calisthenics is primarily focused on bodyweight for resistance, equipment can be used to increase exercise difficulty or range of motion.

* Parallettes: A small pair of low to the ground, identical bars which simulate parallel bars used in gymnastics<ref>{{Cite web |date=2026-01-22|title=Parallettes for Calisthenics|url=https://repfitness.com/blogs/training/parallettes-workout|access-date=2026-04-10|website=REP Fitness|language=en}}</ref>.

thumb|467x467px|Man performing handstand hold.

== Statics == Statics are a form of calisthenics mainly involving advanced isometric exercises, and some dynamic variations of the isometric exercises in question. Examples of statics are:

* Front lever * Back lever * Planche * Human flag * Handstand

Many of these skills can be performed with the hands at different widths, and rotated in different directions, affecting the difficulty of the exercises.<ref>{{Cite AV media |url=https://www.youtube.com/watch?v=yUyzI7QIAEg |title=All 150+ Calisthenics STATICS Skills Explained In Under 40 Minutes |date=2023-12-07 |last=CALIFY |access-date=2025-11-01 |via=YouTube}}</ref>

== Co-operative calisthenics ==

[[File:U.S.M.C. Cpl. Jennifer Eagelman, a public affairs journalist, performs the fireman's carry while participating in the Marine Corps Martial Arts Program at Baumholder, Germany, during Exercise Combined Endeavor 2008.jpg|left|thumb|The fireman's carry is a simple co-operative calisthenic exercise which can be used to improve general strength and fitness. Such exercises can also be used to prepare for situations where carrying someone might be required to rescue them, as demonstrated by these US Marines.<ref>{{cite book |last1=Grant |first1=Jeff |title=Running Heavy |date=2019 |publisher=Hillseeker Publishing |isbn=978-3-9524667-7-3 |pages=123–124}}</ref>]]

Co-operative calisthenics refers to calisthenic exercises that involve two or more participants helping each other to perform the exercise.<ref>{{Cite web |title=Partner Exercises {{!}} ISSA |url=https://www.issaonline.com/blog/post/partner-exercises |access-date=2025-05-02 |website=www.issaonline.com |language=en}}</ref> Such exercises may also be known as partner exercises, partner-resisted exercises, partner carrying, or bodyweight exercises with a partner. They have been used for centuries as a way of building physical strength, endurance, mobility, and co-ordination.<ref>{{cite journal |author1=Jimmy Nixdorf |author1-link=Traditional training methods. Are they still beneficial today? |title=Traditional training methods. Are they still beneficial today? |journal=Black Belt |date=October 1993 |volume=31 |issue=10 |pages=56–57 |publisher=Michael James |location=California}}</ref> Usually, one person performs the exercise and the other person adds resistance. For example, a person performing squats with someone on their back, or someone holding another person in their arms and walking around. Some exercises also involve the use of equipment. Two people may hold onto different ends of a rope and pull in different directions. One person would deliberately provide a lesser amount of resistance, which adds resistance to the exercise whilst also allowing the other person to move through a full range of motion as their superior level of force application pulls the rope along. A disadvantage of these exercises is that it can be challenging to measure how much resistance is being added by the partner, when considered in comparison to free weights or machines. An advantage such exercise has is that it allows for relatively high levels of resistance to be added with equipment being optional. On this basis, co-operative calisthenics can be just as easily performed on a playing field as in a gym.<ref>Kraemer, W.J. & Fleck S.J., 'Partner exercises' in ''Strength Training for Young Athletes'', Leeds: Human Kinetics, pp.83-86</ref> They are also versatile enough to allow them to be used for training goals other than simple strength. For example, a squat with a partner can be turned into a power-focused exercise by jumping or hopping with the partner instead, or even lifting them up on one knee.

== Benefits == A 2017 study: "The effects of a calisthenics training intervention on posture, strength and body composition" found that calisthenics training is an "effective training solution to improve posture, strength and body composition without the use of any major training equipment".<ref>{{Cite journal|last1=Thomas|first1=E.|last2=Bianco|first2=A.|last3=Mancuso|first3=E.P.|last4=Patti|first4=A.|last5=Tabacchi|first5=G.|last6=Paoli|first6=A.|last7=Messina|first7=G.|last8=Palma|first8=A.|date=2017-08-16|title=The effects of a calisthenics training intervention on posture, strength and body composition|url=https://journals.sagepub.com/doi/abs/10.3233/IES-170001|journal=Isokinetics and Exercise Science|volume=25|issue=3|pages=215–222|doi=10.3233/IES-170001|url-access=subscription}}</ref> A 2015 study found that calisthenics significantly improved flexibility in elderly adults over a year of training<ref>{{Cite web |title=ijyt|url=https://ijyt.kglmeridian.com/view/journals/ijyt/24/1/article-p71.xml|access-date=2026-03-31|website=ijyt.kglmeridian.com}}</ref>. Another study done on a group of sedentary participants found that minimal implementation of calisthenics throughout the day can lessen the impact that aging has on neuromuscular function<ref>{{Cite journal |last=Mear |first=Emily |date=2022-10-18 |title=The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study |journal=International Journal of Environmental Research and Public Health |volume=19 |issue=21 |article-number=14597 |doi=10.3390/ijerph192114597 |doi-access=free |pmid=36361476 |pmc=9653850 }}</ref>. Calisthenics, like other forms of resistance training, can reduces risks for all forms of cardiovascular diseases<ref>{{Cite journal |last1=Giallauria|first1=Francesco|last2=Strisciuglio|first2=Teresa|last3=Cuomo|first3=Gianluigi|last4=Di Lorenzo|first4=Anna|last5=D'Angelo|first5=Andrea|last6=Volpicelli|first6=Mario|last7=Izzo|first7=Raffaele|last8=Manzi|first8=Maria Virginia|last9=Barbato|first9=Emanuele|last10=Morisco|first10=Carmine|date=2021-11-01|title=Exercise Training: The Holistic Approach in Cardiovascular Prevention|journal=High Blood Pressure & Cardiovascular Prevention|language=en|volume=28|issue=6|pages=561–577|doi=10.1007/s40292-021-00482-6|issn=1179-1985|pmc=8590648|pmid=34724167}}</ref>.

== History == {{See also|History of physical training and fitness}}

thumb|350px|Roper's Gymnasium, Philadelphia, {{circa|1831}}. Climbing, balancing and gymnastics have been popular forms of calisthenic exercise throughout history and are still practiced in the modern day.

Catharine Esther Beecher (1800–1878) was an American educator and author who popularized and shaped a conservative ideological movement to both elevate and entrench women's place in the domestic sphere of American culture. She introduced calisthenics in a course of physical education and promoted it.<ref>{{cite book |last=Taketani |first=Etsuko |date=2003 |title=U.S. Women Writers and the Discourses of Colonialism, 1825-1861 |location=Knoxville, Tennessee |publisher=University of Tennessee Press |pages=75–76 |isbn=1-57233-227-1}}</ref>

Disciples of Friedrich Ludwig Jahn brought their version of gymnastics to the United States, while Beecher and Dio Lewis set up physical education programs for women in the 19th century.<ref name="EB">{{cite encyclopedia |title=calisthenics (exercise) |encyclopedia=Britannica Online Encyclopedia |access-date=2010-08-04 |url=https://www.britannica.com/sports/calisthenics}}</ref> Organized systems of calisthenics in America took a back seat to competitive sports after the Battle of the Systems, when the states mandated physical education systems.<ref>{{Cite web|url=https://www.calisthenics-gear.com/calisthenics-history/|title=Calisthenics History- How Calisthenics Once Ruled the Schools and Lost the Battle to Sports|last=Higgins|first=Chris|date=2020-01-03|website=Calisthenics Gear|language=en-US|access-date=2020-01-03}}</ref> The Royal Canadian Air Force's calisthenics program published in the 1960s helped to launch modern fitness culture.<ref>{{Cite news|url=https://www.latimes.com/archives/la-xpm-1998-jun-22-he-62349-story.html|title=Going Back to the Basics With Calisthenics|last=KRUCOFF|first=CAROL|date=1998-06-22|work=Los Angeles Times|access-date=2018-10-08|language=en-US|issn=0458-3035|quote=In fact, the popularity of the Royal Canadian Air Force's calisthenics program in the late 1950s helped launch the modern fitness movement.}}</ref><ref>{{Cite news|url=https://www.cbc.ca/archives/entry/canadas-fitness-movement-5-basic-exercises|title=Five basic exercises for fitness in 1961|work=CBC Archives|access-date=2018-10-08|language=en|quote=The program became famous worldwide.}}</ref>

Calisthenics is associated with the rapidly growing international sport called street workout.<ref>{{Cite web |title=About ICSFW |url=https://icswf.org/about-icswf/?utm_source |access-date=2025-05-02 |website=International Calisthenics & Street Workout Federation |language=en-US}}</ref> The street workout consists of athletes performing calisthenics routines in timed sessions, in front of a panel of judges. The World Street Workout & Calisthenics Federation (WSWCF), based in Riga, Latvia, orchestrates the annual national championships and hosts the world championships for the sport. The World Calisthenics Organization (WCO), based in Los Angeles, California, promotes a series of competitions known globally as "the Battle of the Bars". The WCO created the first set of rules for formal competitions, including weight classes, a timed round system, original judging criteria and a 10-point must system, giving an increasing number of athletes worldwide an opportunity to compete in these global competitions.<ref>{{cite web |url=https://www.worldcalisthenics.org/battle-of-the-bars |title=Battle of the Bars |website=World Calisthenics Organization |access-date=December 4, 2021 |url-status=live |archive-url=https://web.archive.org/web/20211204155159/https://www.worldcalisthenics.org/battle-of-the-bars |archive-date=December 4, 2021}}</ref>

Street workout competitions have also popularized 'freestyle calisthenics', which is a style of calisthenics where the athlete uses their power and momentum to perform dynamic skills and tricks on the bar, often as part of a routine where each trick is linked together in a consistent flow. Freestyle calisthenics requires great skill to control one's momentum and an understanding of the mechanics of the body and the bar.<ref>{{Cite web|last=Rick|date=2020-04-03|title=An Introduction To Freestyle Calisthenics And Isometric Holds|url=https://www.calisthenics-101.co.uk/an-introduction-to-freestyle-calisthenics-and-isometric-holds|access-date=2020-12-05|website=Calisthenics 101|language=en-GB}}</ref>

== Calisthenics parks ==

[[File: Calisthenics in Osdorp.jpg|thumb|Park in Osdorp, Amsterdam, NLD where one can practice calisthenics]]

Some outdoor fitness training areas and outdoor gyms are designed especially for calisthenics training, and most are free to use by the public. Calisthenics parks equipment include pull-up bars, monkey bars, parallel bars, and box jumps. Freely accessible online maps exist that show the locations and sample photos of calisthenics parks around the world.<ref>{{Cite web|url=http://calisthenics-parks.com|title=Calisthenics Parks - Spots Map|website=calisthenics-parks.com|language=en-US|access-date=2016-12-30}}</ref><ref>{{Cite web |title=Find a place nearby, where you can workout |url=https://workout-places.com |access-date=2022-05-11 |website=Workout Places |language=en-US}}</ref>

== See also == {{div col|colwidth=18em}}

* Alexander technique * Ballistic training * Circuit training * Complex training * CrossFit * Fitness trail * Gymnastics * Handstand * Muscle-up * Parkour * Pilates * Plyometrics * Power training * Pull-up (exercise) * Sport * Street workout * Strength training * Unilateral training * Weight training

{{div col end}}

== References == {{Reflist}}

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{{Strength training exercises}}

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Category:Gymnastics Category:Physical exercise Category:Bodyweight exercises