As a practice, calisthenics harks back to the basics of human movement. This practice also represents a revolutionary approach of using your body weight as a resistance to build endurance, flexibility, and strength. Calisthenics workouts can efficiently build your dream body and a fabulous physique, whether as a morning routine or primary training method.
The good news is you don’t have to spend all your money paying for a gym membership so that you can work out. With proper calisthenics workout equipment, calisthenics can easily be done at home, where you don’t have to endure sharing equipment with a smell-o. Having the right arsenal of calisthenics equipment will help you unlock a new world of possibilities and maximize your workout, propelling you toward your fitness goals.
Understanding the symbiotic relationship between calisthenics and its equipment will help you have a more transformative fitness journey. In this article, we’ll discuss the must-have calisthenics equipment you need for a perfect and fully functional calisthenics home gym, shed light on their importance, and how they can help you meet your muscle-building and weight loss needs.
Calisthenics originated in Greece and later became popular during the (early) 19th century. The etymology of the word ‘Calisthenics’ can be traced back to the ancient Greek words’ kállos,’ meaning beauty, and ‘sthenos,’ meaning strength. The raw translation would then be “beautiful strength.”
Calisthenics is a dynamic workout regimen that relies solely on your body weight, using minimal or no equipment. It is a form of strength training workout that involves various movements that target large or significant muscle groups, like grasping, pushups, standing, etc. These exercises help develop strength, muscles, coordination, flexibility, and endurance over time by placing controllable and regular demands on the cardiovascular system.
Calisthenics are performed with varying intensity levels and rhythmically. It can be done by anyone, irrespective of athletic capability. Many people today use calisthenics to keep in shape and as a warm-up for even more challenging sports.
As a versatile and effective workout method, calisthenics requires little equipment but yields maximum results. It harnesses your body’s natural movements to develop endurance, flexibility, and strength. Other benefits include:
Great posture and balance (biomechanics)
Awesome physical aesthetics
It requires little equipment
It burns calories by increasing muscle mass percentage
It improves cardiovascular fitness
It develops aerobic stamina and muscular endurance by increasing your RMR (Resting Metabolic Rate)
Bodyweight exercises are the foundation for well-rounded and optimal fitness. No matter your fitness level, you can surely benefit from them by incorporating them into your workouts.
A major advantage of bodyweight exercises is that it is very accessible and doesn’t require fancy equipment or (costly) gym membership. They are very convenient and can be done anywhere, making them ideal for those on a budget, those seeking a more flexible workout regimen, or those unable to create time for the gym. This is perhaps the greatest benefit that makes you love them all the more.
Bodyweight exercises are actually fun and simple, reducing the risk of sustaining injuries when using complex machines or heavy weights.
Additionally, for beginners or those getting back into a workout regimen after a break, bodyweight exercises are great starting points and will ease you into more strenuous exercises. This is because bodyweight exercises use your body weight to nail down basic movement patterns, building strength. Bodyweight exercises improve physical fitness, such as; agility, leg explosive power, and muscular strength endurance.
Other advantages include:
It naturally improves mobility in the joints and muscular flexibility.
Bodyweight exercises are versatile and are easily adjustable to different levels of rhythm or intensity by changing tempo and rep range.
It improves core stability.
Incorporating calisthenics into your fitness routine has a lot of benefits, from promoting strength to enhancing your ability to carry out daily tasks efficiently.
Calisthenics improves coordination and core balance by engaging multiple large muscle groups simultaneously. It also helps you master simple exercises/movements and advance to more complex exercises.
Whether you’re starting calisthenics for the first time in your fitness journey or seeking an effective training method, calisthenics is a go-to approach that aligns with your fitness goals and benefits you in many ways.
Calisthenics equipment is a valuable training tool for enhancing body weight exercises and providing resistance and support. Various tools are used for calisthenics, whether at the gym or home. The purpose of calisthenics equipment is to amplify your calisthenics workout routines and help you get the most out of your workouts. Here are the equipment you should consider to enhance your calisthenics training:
Pull-up Bars and Dip Stations
Pull-up bars and Dip stations are effective for building strength and muscle in your upper body, especially the shoulders, arms, chest, and core. These versatile calisthenics bars provide a collection of upper body exercises that target various muscle groups and sculpt (and strengthen) your forearms, pecs (chest), and shoulders.
Pull-ups engage the back, rear delts, and biceps, while dips target the chest, triceps, and shoulders. Together they target major upper-body muscle groups, yielding significant gains in size and strength. So make sure to include both in your list of calisthenics exercises.
When choosing a pull-up bar or dip station, consider factors like stability, easy installation options, bar weight capacity, and available indoor space.
Resistance Bands
Resistance bands can be adjusted to various resistance levels, making them ideal for beginners and advanced calisthenics athletes. These bands are versatile, compact, easy to use, and keep your workout fresh and exciting. They can be used anytime and anywhere, like fitness centers, rehabilitation clinics, weight rooms, or your home calisthenics gym.
Resistance bands have various resistance levels:
Light resistance – Blue: 11 to 15 LBS.
Medium resistance – Green: 15 to 20 LBS.
Heavy resistance – Red: 20 to 24 LBS.
Extra-heavy resistance – Black: 25 to 30 LBS.
Below are some resistance band exercises that you can include in your calisthenics exercises list:
Bicep curl
Front squat
High plank leg lifts
Lateral leg raises
Fire hydrant
Donkey kick etc.
Parallettes
Parrallettes are simple little gymnastic devices (usually in pairs) that run parallel to the floor and each other. These calisthenic bars allow you to perform calisthenics exercises like pushups, L-sits, V-tuck overs, Inverted rows, Pistol squats, handstands, or dips.
Some of the benefits of using Parallettes include:
It improves upper body and core strength
It develops balance and stability
It enhances motor control and body awareness
Gymnastics Rings
Gymnastic rings (or still rings) are dynamic apparatus that offers a challenging workout experience. Traditionally, they are used by male gymnasts because it requires extreme upper-body strength.
The advantages of gymnastic rings include the following:
Increased grip strength
Upper body muscle engagement
Improved stability
Versatility
Strength and coordination building
Ring exercises for upper body strength and stability include:
Pull-ups
Ring rows
pushups
Bulgarian dips
Bicep curls
Front raises
L-sit etc.
Plyometric Boxes
Plyometric or jump boxes are training equipment for jumping or stepping on while exercising. Plyometric training is an explosive power training that combines speed and force to produce different forceful and rapid body movements. This form of training challenges the muscles as well as the cardiovascular system. Plyometric boxes come in different heights, typically between 12-30 inches.
Benefits of training with Plyometric Boxes include:
It builds strength
Increases speed and power output
Increased muscle contraction speed
It improves agility
Some of the exercises that can be done with plyometric boxes include:
Box pushups
Box step up
Box squat
Box dip
Bulgarian split squat
Box jump over
Box jump up etc.
Weighted Vests
Weighted vests are vests that have weights sewn into them. So instead of carrying weights, you can attach a weighted vest to your body the entire time. Most weighted vests can be adjusted to your desired weight since they come with pockets to add or remove weights. Ideally, your weighted vests should not be more than 10% of your body weight.
Benefits of training with weighted vests
Improved strength and endurance
Develops cardiovascular capacity
Improves bone health
Builds core strength
To choose the right weight, start with 5 to 10 % of your body weight and then increase it gradually as you adapt. As a general (safety consideration) rule of thumb, do not exceed 10% of your body weight.
Suspension Trainers
Suspension trainers are ropes or webbing systems that enable you to work against your body weight. Suspension trainers include ropes, straps, rings, chains, or chords.
Suspension exercises for full-body strength and stability include:
Triceps press
Chest press
Low row
Y-fly
Biceps curl etc.
Foam Rollers and Massage Balls
Foam rollers and massage balls are used for a kind of self-massage known as the self-myofascial release (SMR). Foam rollers and massage balls apply pressure to alleviate muscle tension, pain, tightness, and imbalances in the fascia, muscles, and neural systems.
Most times, the tissues that line the muscles become tight, which limits movement, increasing the risk of sustaining injury. Self-myofascial release loosens (or releases) these tight tissues, boosting mobility, range of motion, and flexibility. Foam rollers and massage balls may enhance joint range of motion (ROM) and muscle performance.
Benefits of training with Foam Rollers and Massage Balls
Releases muscle tension
Improves joint ROM
Replenishes lactic acid
Supports blood flow
Minimizes the risk of injury
Techniques of using foam rollers and massage balls
Cross friction
Pressure and relaxation
Longitudinal massage
quads
Pressure and twisting
Circular massage
Hip flexors
Pressure and vibration
Calves
Pressure and mobilization
Pressure and stretching, etc.
Calisthenics are great for home workouts. However, you must assess your fitness goals and needs to create your calisthenics equipment collection. This will help you in choosing the equipment that supports your workouts.
Secondly, another thing to consider is your budget. You need to know your budget. While some of these tools are affordable, some might be costly. That’s why it’s advisable to start getting the most necessary tools for your workout (you don’t have to buy them all at once).
Moreover, Gym memberships are pricey, and when you evaluate closely, you’ll see that a few months’ membership fee is enough to get you the majority of the equipment you need, which might leave you wondering, ‘Is there any need to hit the calisthenics gyms near me?’. Having a calisthenics gym at home is very cost-effective if you’re on a tight budget. Investment in your equipment must align with your financial situation.
Additionally, consider the available space required to store these equipment. You don’t want your equipment cramped up in a small space. But if you must work with a small space, go for more compact and versatile options.
When creating your collection, have a well-rounded equipment collection such as Parallettes, pull-up bars, gymnastic rings, etc. This will prevent limitations in your workouts and create a more practical setup for your calisthenics journey.
Now you have your equipment, but can you utilize them? Some may not see this as a big deal, but it is. Utilizing your calisthenics equipment will help you make and gain the most out of your workouts.
Therefore, you must design a workout routine to ensure all muscle groups are targeted equally. Spice up your workouts by incorporating equipment exercises. Welcome progressive overload as you go further and gradually adapt by increasing the rhythm and intensity. If you want to yield significant improvement and results, you must be ready to challenge yourself.
Pull-Up Bar and Parallettes: They should be dry and clean. After use, wipe them to clean sweat and grime to avoid slipping or degradation. Check removable parts for any sign of looseness or damage.
Gymnastic Rings: keep them dry and clean. Check the straps regularly for frays.
Resistance Bands: Do not leave under direct sunlight or in extreme temperatures. Occasionally inspect them for tears before exercising. A damaged band can cause injury.
Weighted Vest: Clean with a damp cloth often and check the fasteners and weights for damage.
Dip stations: Ensure the bolts, pop pins, screws, and nuts are tightened and placed correctly.
Plyometric boxes: Keep dry and clean from dirt. Inspect regularly for damage.
Suspension trainers: Ensure your anchor point is safe enough to hold your body weight. Proper anchoring must be maintained to avoid injuries. And always try to check the equipment for any signs of wear and tear from time to time.
Foam rollers and massage balls: Wipe off sweat and dirt after use.
Clean your equipment properly after each session. Cleaning and maintaining your equipment regularly definitely guarantees its longevity over time.
Never train with an injury
Listen to your body
Switch up your exercises to avoid over-repetition of movement.
Take it slowly. It’s not a race.
Have a spotter nearby when starting a more challenging exercise to help if needed.
Consult a doctor or fitness expert before you begin a strenuous workout, especially if you’re new to it.
Calisthenics equipment is undeniably crucial in your calisthenics workouts. Consider these tools as your allies or buddies that assist you in your fitness journey. They support you and sculpt your body into great shape. They help you overcome challenges and reach your fitness goals.
This is why you build your fitness arsenal with the right equipment. Combining calisthenics with purposeful gear will allow you to experience more effective and safe workout sessions.
Calisthenics is a path of transformation, and each piece of equipment is a stepping stone toward attaining your goals. Therefore, embrace the versatility and effectiveness of calisthenics for achieving your fitness goals. Let it guide you, and you will yield remarkable results.