You don’t need a gym membership or heavy weights to start building strength. Experts recommend regular strength training for overall health, but that doesn’t mean you have to lift dumbbells. Instead, try calisthenics for beginners—a form of strength training that uses your own body weight for resistance.
“Calisthenics can be incredibly beginner-friendly,” says Lisa Mags, personal trainer and founder of Lisa’s Living Club. “There are regressions for every advanced move, and the focus on mobility, flexibility, and control helps prevent injuries—unlike weight training, where poor form and limited mobility often lead to issues.”
Minimal equipment is needed, and in many cases, you can get started with just your body and a little space at home. Below, Mags shares six underrated beginner calisthenics exercises that help build functional strength from head to toe.
6 Best Calisthenics Exercises for Beginners
1. Bodyweight Squat (or Chair Squat)
Targets: Glutes, hamstrings, quadriceps
Squats are a foundational move in bodyweight training for strength. They mimic everyday motions like sitting and standing, making them essential for functional fitness.
Beginner tip: Start with a chair squat to practice proper form and depth.
2. Incline Push-Up
Targets: Chest, triceps, core
Push-ups can feel too advanced at first, especially for women or those new to upper-body workouts. Rather than doing knee push-ups, incline push-ups keep your body in a better position.
Use: A wall, bench, or countertop for support.
3. Glute Bridge
Targets: Glutes, hamstrings, lower back
If you sit for long periods, your glutes may be underactive. This simple yet effective calisthenics glute exercise activates your posterior chain and supports spine health.
Add to: Your warm-up or mobility routine.
4. Dead Hang
Targets: Grip, shoulders, spine
Often overlooked, this passive hanging move improves grip strength and spinal decompression. It’s the first step toward pull-ups and other advanced bar work.
Beginner challenge: Hold for 10–30 seconds and progress slowly.
5. Step-Up
Targets: Legs, glutes, core
Working one side of the body at a time addresses muscular imbalances caused by daily habits or past injuries.
Tip: Step onto a sturdy box or bench and control the descent for maximum benefit.
6. Modified Hollow Hold
Targets: Core, lower back
A top-tier calisthenics core exercise, the hollow hold strengthens both deep and superficial ab muscles.
Start with: Bent knees and arms at your sides. As your core strength improves, extend arms and legs for the full version.
Beginner Calisthenics Workout Plan
Before grabbing a dumbbell, Lisa Mags recommends mastering these six moves. You can either:
- Add individual exercises to your regular fitness routine
- Or combine them into a full-body beginner calisthenics circuit
Sample Workout for Beginners
- 8 reps or 20 seconds per move
- 2–3 rounds total
- 30 seconds rest between exercises
- 1 minute rest between rounds
Progress by:
- Adding reps or sets
- Reducing rest time
- Making movements harder (e.g., lower the incline on your push-ups)
Why Calisthenics Is the Best Strength Training for Beginners
- No equipment needed
- Improves mobility and joint health
- Reduces injury risk
- Builds strength with full-body control
Whether you’re new to exercise or looking for a low-impact way to get stronger at home, calisthenics is an effective and scalable way to begin your strength journey.
