Can You Do Calisthenics Every Day?

One of the most popular exercise regimens, Calisthenics is undeniably a great option to keep yourself fit without needing dedicated equipment.

The exercise regimen utilises your own body weight to build strength, agility, flexibility and stamina, to which the body responds rather quickly. Knowing this, it may seem logical to perform Calisthenics every day to keep the workout gains consistently high.

Unfortunately, building strength through Calisthenics is not as simple. A large part of what may enable you to perform Calisthenics daily rests on your skill level, the targeted muscle groups, and muscle recovery time.

So, should you perform Calisthenics every day as your daily physical activity? Let’s find out!

The Possibilities Of Performing Calisthenics Every Day

Performing Calisthenics every day is not a completely unfeasible prospect. Rather, it all depends on the workout type, intensity, how quickly your muscles reach failure and the recovery time they need.

If these elements are balanced properly, you can quickly begin making progress on the build you have in mind. Not only will your physical fitness level improve by leaps and bounds, but you will also see a marked improvement in your mental health. You can also use daily training to reduce your overall body weight, as the daily movement leads to the body burning more calories.

That said, it’s also quite easy to overly strain your body and end up having diminished returns with every workout session. In extreme cases, overdoing workouts may reduce your muscle strength and agility or even cause injuries like connective tissue or muscle tears.

1. Workout Progression And Training Goals

What build do you want to achieve in the long run? The answer will have bearings on whether you should perform Calisthenics every day or not.

Advanced athletes like cyclists, swimmers, sprinters and footballers train throughout the week, resting exclusively on Sundays. This helps them retain their athletic performance and improve it in the long run.

If you’re a beginner, you may not be able to keep up with this workout intensity for one simple reason: workout progression matters. Your muscles need to build up strength and endurance to keep up the workout intensity and increase it over time. Without it, they will reach the point of failure much more quickly than expected.

Moreover, not resting is generally seen in a negative light by gym trainers for this very reason. As such, seasoned bodybuilders will also advise you to rest between resistance training sessions.

So, if you’re looking to be an advanced athlete, you can perform Calisthenics every day. Of course, a professional athlete is required to follow a very specific full-body workout routine that allows their entire body to build the necessary endurance. 

2. Muscle Failure

The concept of muscle failure is simple: the harder you exercise, the more strained your muscles become and eventually, they fail to perform as expected.

Reaching the point of muscle failure is different for everyone since everyone has a different level of bodyweight training experience, strength and stamina. As such, it will be more difficult for some to experience muscle failure than others, which allows them to continue to work out for longer.

Additionally, this concept of perceived exertion goes hand-in-hand with workout progression. As a muscle group grows accustomed to performing an exercise routine, it will not reach failure as easily, which will allow you to increase the workout intensity. 

Once you reach this point, you may choose to either increase the number of reps performed or keep up the intensity for a laid-back approach. Choosing the latter will allow you to perform bodyweight exercises more frequently, while the former will still demand rest from your body.

Typically, working out to the point of failure requires up to two days’ rest, whereas workouts that simply tire the muscles out require little or none.

3. Daily Workouts Must Be Varied

A varied workout helps you cover a greater number of muscle groups, increasing your overall strength and endurance in the process.

And since you will reach muscle failure much sooner by performing intense workouts throughout the week, it’s better to add variation to the workout sessions. Consider a split-training routine that involves switching between intense and basic exercises as the week goes on. For instance, you can focus on basic movement on one day and lift weights on the other.

You can also include different exercises for multiple muscle groups that recover quickly in your daily workout plan. For instance, the abdominal muscles don’t need much time to recover from sit-ups, so you can consider integrating them into your workouts. You can consider lifting weights for two to three days a week as well, opting to perform lighter exercises on other days.

Calisthenics Tips To Adhere To Every Day

1. Consult A Personal Trainer

Trainers have vital knowledge of how daily strength training works, which can assist you in your bodybuilding endeavours. Even talking to someone more experienced, like a military fitness instructor, can give you tips that can help you avoid injury while improving gains.

So, when you begin performing Calisthenics, you can hire a personal trainer to speed up the progress. Once you’ve planned the workout program and mastered the compound movements, you will be able to move on to more advanced skills even without their help.

2. Create A Workout Plan

The importance of continuously challenging your body while working out cannot be understated. A good workout plan ensures this, making it so that your growth doesn’t end up flattening over time.

Your workout plan can include the following:

• Push-ups
• Pull-ups
• Leg raises
• Planks
• Dips
• Squats
• Jump-squats
• Chin-ups

As you start training using the workout plan, you will need to plan for progressive overload. That way, your muscles will still be challenged while performing exercises, increasing your growth steadily.

The Possibilities Of Performing Pull-Ups Daily

Performing pull-ups has a myriad of benefits associated with it, as the exercise targets several upper-body muscle groups at once while improving grip strength. Knowing its versatility, it may be tempting to approach your pull-up bar every day and do a few reps to build muscle faster. But is doing several pull-up reps daily a good idea for your body?

In general, without rest days, performing several reps of pull-ups is not good for your body. This is particularly true if you have just started exercising, which makes it all the more difficult for your large muscles to recover. The resulting strain can quickly cause muscle failure, which will halt or reverse your workout progress.

That said, when performed in moderation and after you have gained some experience with the exercise, you can safely perform pull-ups every day. Ideally, you should do no more than ten reps each day and switch to a lower rep count every other day to avoid strained muscles.

3. Watch Your Diet

A good diet can complement your own bodyweight workout efforts quite well. Stick to good eating habits with a healthy amount of lean proteins, complex carbs and fats, and remember to stay hydrated!

That said, you don’t need to be exceedingly strict with your diet. Many workout enthusiasts have a “cheat day”, where they stray from their diet to enjoy savoury food without worrying about the amount. 

Cheat days are healthy for you, so feel free to feast on a large meal on these days.

Conclusion

Performing Calisthenics every day can be good for you if your fitness goals aim to remain in a particular physically fit condition. It is especially effective for weight loss journeys, making it quite flexible. You can perform 10-15 reps of a particular exercise every day to keep yourself physically and mentally fit.

That said, if your goal is to improve your body strength and build muscle mass and endurance, performing these exercises daily becomes a lot more difficult. The body demands rest to recover from intense full-body workouts, which is why most trainers advise you to rest for a day or two each week.

As such, doing Calisthenics every day is something that depends on what your goals are and how intensely you work out.