Calisthenics For Women

Calisthenics refers to bodyweight exercises that help build upper body strength, flexibility, and endurance.

Although you’ll mostly find male fitness enthusiasts indulging in calisthenics training, it is a great option for women too. Especially if you’re looking for an effective and challenging workout that can be done anywhere, anytime, without the need for equipment – look no further!

As such, today, we’ll explore the benefits of calisthenics for women, including how it can help with strength training, building lean muscle mass, improving metabolism, etc. So, pull up your socks and let’s get started!

What Is Calisthenics?

The word “calisthenics” comes from the Greek word “kallos,” meaning “beauty,” and “sthenos,” meaning “strength.” So, as already mentioned before, calisthenics is a form of exercise that uses your entire body weight as resistance to build strength, flexibility, and endurance. In fact, many regard calisthenics as one of the best bodyweight exercises. 

Calisthenics exercises include push-ups, pull-ups, lunges, squats, planks, etc. Some of the more advanced movements are muscle-ups, handstands, and human flags.

One of the main benefits of calisthenics is that it can be done anywhere without the need for equipment. Plus, calisthenics can be easily modified to suit your individual fitness level and goals, making it a versatile and customisable form of exercise.

And considering the usual lifestyle of a woman, juggling professional work and household chores, a calisthenics workout is the most suitable for their demanding role in society.

Calisthenics Equipment

As already mentioned before, calisthenics does not require any equipment, making it ideal for beginners who want to build upper body strength. This very factor also makes calisthenics workout suitable to practise at home and a great way to stay active while on vacation.

However, if you want to enhance your workout routine, learn new skills, or challenge yourself further, you can incorporate some simple pieces of equipment. Here’s what we think you should use to get started:

• Pull-up bar: a horizontal pole used for calisthenics exercises like pull-ups, muscle-ups, etc.
• Parallettes: a pair of parallel bars on stands (similar to push-up bars or dip bars) used to perform handstand push-ups, L-sits, planche-style holds, etc.
• Resistance band: a thick elastic band with variable resistance used to increase the intensity of exercises.

Calisthenics Vs. Weight Training

Calisthenics relies on your own body weight as resistance, whereas weight training employs external weights such as barbells, dumbbells, and gym machines to increase strength. Both forms of exercise are effective for building strength and can be done alone or in combination. But the most appropriate workout routine will depend on your fitness goals, available equipment, space, and personal preferences.

With weight training, progress is achieved by gradually increasing the amount of weight lifted through progressive overload. Calisthenics, on the other hand, involves advancing to more challenging and advanced exercises or movements, like plyometric push-ups, decline push-ups, spider push-ups, etc., after mastering the basic exercises like push-ups on toes.

Why Choose Calisthenics As A Woman?

Although gyms have become a one-stop destination for most fitness enthusiasts lately, it cannot be denied that they are rather crowded and noisy. Not to forget, not everyone has the means to commute to a gym every single day.

So, if you prefer to work in a peaceful environment to let loose without any distractions, a gym may not be suitable for you. The constant crowds at the gym can make it difficult to access the equipment you need. Consequently, waiting in line for a machine is a common inconvenience at local gyms.  

Moving on, the resistance on gym equipment, albeit adjustable, can cause injuries if one increases it beyond what they can handle. As such, it is best to go slow and steady, especially with heavy exercises. That’s when calisthenics enters the scene. 

It is also more beneficial for women who do not want to develop additional muscle mass, as that may lead to an overall bulky look. So, if you fall into this category, or you’re simply interested in exploring the world of body-weight exercises, get started with calisthenics training today!

What Is The Difference Between Calisthenics For Women And Men?

Considering two major factors – total muscle mass and hormones – calisthenics can offer different results for women and men.

What Is The Impact Of Total Muscle Mass On A Woman’s Calisthenics Workout Compared To A Man’s Workout?

Since men have greater muscle mass than women, they will be required to use different weights, despite having similar levels of strength. According to a 1993 study, women are approximately 52% as strong as men in the upper body and 66% in the lower body. While this discrepancy is not an issue in weightlifting since weights can be adjusted to accommodate the individual’s strength level, things get a little more complicated in calisthenics!

Many women are unable to perform fundamental calisthenic exercises like push-ups and pull-ups. This calls for modifications in their calisthenics workout routine, allowing them to reap its benefits successfully. That said, here’s what women can do to make the most of calisthenics exercises:

• Focus on strengthening the weak links
• Train with an easier progression of the exercise
• Use resistance bands for assistance

Do Hormones Offer More Benefits To Women Performing Calisthenics Than Men?

It is commonly believed that women cannot effectively build muscle due to their lower testosterone levels compared to men, but this belief is inaccurate. 

In fact, oestrogen can prevent muscle breakdown and promote muscle growth and progesterone can stimulate muscle protein synthesis, just like testosterone. Plus, women have higher levels of oestrogen than men, which can provide benefits such as improved metabolic health, muscle repair, and prevention of muscle breakdown.

As a result, women may have better post-workout recovery, allowing them to perform more work, including more sets and reps per session and more training sessions per week.

Will Calisthenics Make Women Bulky?

Considering how calisthenics training involves body weight and resistance training, many may assume that performing calisthenics exercises regularly will make them bulky. In fact, women often believe calisthenics will add too much muscle to their bodies, making them look “masculine.”

Well, that’s far from the truth because women typically have less muscle mass and more body fat than men due to genetics. While they do have the potential to build muscle, their smaller muscle mass compared to men means that they can build lean muscle mass and achieve a toned look.

And in case you’re wondering – the only way for women to develop a monstrous physique is through the use of performance-enhancing drugs. Or, they may require a strict training regimen and diet that focuses on maximising muscle gain. These factors obviously cannot be achieved through a calisthenics workout only.

Additionally, a woman’s caloric intake tends to go toward fat tissue rather than muscle tissue, unlike men’s. Hence, unless they want to do so intentionally, women need not fear getting bulky through calisthenics. 

Calisthenics Exercises For Women

First things first, start with some stretching. This will help get your body into the “zone,” maintain the correct form, and prevent injuries while performing the actual workout. We further suggest going for a 30-minute run at a steady pace. Make sure the intensity is bearable for you, especially if you’re a beginner. 

However, if you want something more challenging, try military running. Do keep in mind that not only is it more difficult to perform, but it will also make the following exercises a lot more intense!

Level 1 – Untrained 

This workout is a good starting point for women who are new to calisthenics because the exercises are at an entry-level and enough to stimulate muscle building or toning. You will be required to perform this routine three times per week, with one rest day in between each session and two rest days after the third session.

We also recommend employing resistance bands that can provide enough assistance to allow you to complete at least three sets of five reps of pull-ups and no more than three sets of eight reps. If you can perform more than eight reps in the third set, the band is not right for you.

That said, here’s a quick rundown of the calisthenics exercises for untrained women:

• Start with one set of band chin-ups and continue till you reach 5-8 reps. 
• Immediately follow up with one set of incline push-ups, including 5-10 reps.
• Take a 2-minute break and repeat two more times for a total of three sets.
• Following the earlier routine, perform a set of bodyweight rows of 8-12 reps.
• Now try a set of band dips of 5-8 reps.
• Take a 2-minute break and repeat two more times for a total of three sets.
• Proceed to a set of bodyweight squats of 12-20 reps.
• Continue with the plank position for 20-45 seconds.
• Take a 2-minute break and repeat two more times for a total of three sets.

Level 2 – Beginner

By this point, your entire body is already used to the aforementioned training style, so it’s time to switch things up!

This workout plan requires you to exercise three times a week, with a rest day between sessions and two rest days after the third session. However, you will alternate between Workout A and Workout B. In one week, you can perform Workout A twice and Workout B once, while in the other week, you can try Workout B twice and Workout A once.

Workout A

• Start with a set of negative chin-ups consisting of 3-6 reps.
• Rest for 2 minutes and repeat twice to complete three sets.
• Now perform push-ups of 5-8 reps and rest for one minute. 
• Repeat till you’re done with three sets.
• Move on to bodyweight rows, with each set containing 8-15 reps.
• Then perform negative dips with each set containing 3-6 reps.
• Take a 2-minute break and repeat two more times for a total of three sets.
• Now try the Bulgarian split squat of 8-12 reps on each leg.
• Plank for 30-60 seconds.
• Take a 2-minute break and repeat two more times for a total of three sets.
• Perform 10-15 reps of lunges and immediately proceed with a glute bridge of 8-12 reps.
• Take a 2-minute break and repeat two more times for a total of three sets.

Workout B

• Begin with 5-8 reps of band pull-ups.
• Take a 2-minute break and repeat twice.
• Move on to incline push-ups, with each set containing 8-12 reps. 
• Rest for one minute and repeat twice.
• Move on to bodyweight rows, with each set containing 8-15 reps.
• Then perform band dips with each set containing 3-6 reps.
• Take a 2-minute break and repeat two more times for a total of three sets.
• Thereafter, repeat the aforementioned exercises (Bulgarian split squat, plank, lunge, and glute bridge).

Level 3 – Trained Beginner

Once you’ve got the hang of the previous workout routines, incorporate an additional workout day for calisthenics leg exercises. So, now, you’ll be working out four times a week. 

Workout A

• Perform chin-ups consisting of 5-10 reps.
• Rest for 2 minutes and repeat twice to complete 3-4 sets.
• Move on to push-ups of 8-12 reps. 
• Rest for one minute and repeat till you’re done with three sets.
• Move on to bodyweight rows, with each set containing 12-20 reps.
• Then perform dips with each set containing 5-10 reps.
• Take a 1-minute break and repeat bodyweight rows thrice and dips twice.
• Proceed to hanging leg raises, with each set containing 8-15 reps.
• Rest for a minute and repeat twice.
• Perform a 60-second plank and rest for one minute.
• Repeat twice. 

Workout B

• Begin with negative pull-ups, with each set consisting of 3-6 reps. 
• Rest for two minutes and repeat twice.
• Similarly, perform 3-6 reps of negative pike push-ups.
• Rest for a minute and repeat twice.
• Move on to bodyweight rows, with each set containing 12-20 reps.
• Immediately perform 8-12 reps of push-ups.
• Rest for a minute and repeat bodyweight rows thrice and push-ups twice.
• Proceed to hanging leg raises, with each set containing 8-15 reps.
• Rest for a minute and repeat twice.
• Finish off with 8-15 reps of superman and rest for a minute.
• Repeat twice.

Legs

• Start with six reps of jumping squats.
• Rest for two minutes and complete 3-4 sets.
• Proceed with Bulgarian split squats with 8-12 reps for each leg.
• Rest for a minute and repeat twice.
• Now, try 8-12 reps of glute ham raise and rest for a minute.
• Repeat twice.
• Perform 8-12 reps of lunges.
• Rest for a minute and repeat twice.
• Finish off with 8-15 reps of calf raises and rest for a minute.
• Repeat twice.

For steady progress, we recommend increasing the number of reps if you feel comfortable. You can eventually add more weight to your exercises to improve your body composition.

Conclusion

From improving your cardiovascular health to helping you build numerous muscle groups, calisthenics can significantly improve your overall health and fitness level.

Moreover, calisthenics can be performed virtually anywhere without the need for equipment, making it a convenient and affordable option for women of all ages and fitness levels. With the right guidance and training, women can achieve incredible results through calisthenics, leading to improved confidence, self-esteem, and overall quality of life.

Related: Top 3 Female Calisthenics Athletes In 2021

Rick

Founder of www.calisthenics-101.co.uk. Training calisthenics since 2012.

Currently working on: 30 second one-arm handstand, muscle-up 360, straddle planche.