What is the Difference Between Callisthenics, Running, and Lifting Weights?

What is Callisthenics?

Callisthenics is a type of training where you do bodyweight exercises to build strength. It’s versatile, low cost, and easy to start. Classic callisthenics moves include push ups, bodyweight squats, chin ups, burpees, and lunges using only your bodyweight.

Advanced callisthenics includes movements like muscle-ups (where you pull yourself above a bar) and flagpole holds (where you hold yourself perpendicular to a pole).

Benefits of Callisthenics

It all depends on how you do callisthenics; what you put in will dictate what you get out. When exercise programs combine resistance training (such as lifting weights or doing bodyweight exercises) and aerobic exercise, the result is better health and a reduced likelihood of death from a variety of different causes.

Callisthenics provide a low cost, time efficient way of exercising this way. With improvements in body composition, muscular strength, and posture, it’s easy to see why it’s become a popular way to train. Research has also shown callisthenics is better at reducing body fat and controlling blood sugar for people with diabetes when compared to pilates.

Potential Drawbacks

With callisthenics, it can be hard to progress past a certain point. If your goal is to get really big muscles, it may be hard to get there with callisthenics alone. It would likely be simpler for most people to gain muscle in a gym using traditional methods such as machine and free weights with a combination of various sets and reps.

If you want to progress in the gym, you can increase your dumbbells by small increments, such as 1kg. In callisthenics, however, you may find the jump from one exercise to the next too big to achieve. You risk a plateau in your training without some challenging work-arounds.

Is Callisthenics for Me?

Well, that depends on your goal. If you want to get really strong, lift heavy. If you want to increase your muscle mass, try lifting near to the point of “failure”. That means lifting a weight to the point where you feel that you are close to fatigue, or close to the point that you may need to stop. The key here is that you don’t have to get to the point of failure to achieve muscle growth – but you do have to put in sufficient effort.

If you want to get lean, focus first on nutrition, and then understand that either cardio, lifting or both can help. What if you’re time poor, or don’t have a gym membership? Well, callisthenics exercises offer some of the cardio benefits of a run, and some of the muscular benefits of a lifting session, all tied up in one neat package.

Conclusion

Callisthenics has its place, but, for most, it’s likely best used as just one part of a well-rounded training routine. Whether you’re a seasoned athlete or just starting out, it’s essential to remember that the most important thing is to find an exercise routine that you enjoy and can stick to in the long term.

Frequently Asked Questions

Q: What are some classic callisthenics exercises?
A: Classic callisthenics exercises include push ups, bodyweight squats, chin ups, burpees, and lunges using only your bodyweight.

Q: Can callisthenics help me lose weight?
A: Yes, callisthenics can help you lose weight, particularly when combined with a healthy diet and regular exercise routine.

Q: Is callisthenics better than traditional strength training?
A: Callisthenics has its own set of benefits and drawbacks compared to traditional strength training. Ultimately, the best choice for you will depend on your individual goals and preferences.