From Couch Potato to Muscle Maestro: A Beginner's Guide to Calisthenics and Weightlifting
Does time famine in 2024 sound familiar? More specifically have you been missing out on workouts due to lack of time? Whatever your circumstances, Calisthenics and weightlifting combo is a time-efficient solution.
By strategically combining these two training methods, you will develop and maintain an all-round balanced physique.
With calisthenics not only will you develop strength, but since you work on improving relative strength, there are lesser odds that you will injure yourself.
You can still get muscle tears or something from calisthenics, however, as long as you go with the progression appropriate at your current strength level, you will be fine.
Simultaneously you can easily scale the difficulty of each exercise by adding some weight, e.g. wearing a backpack with some books in it or using a belt.
For starters, here are some of my favorite beginner calisthenics exercises:
- Chest, Triceps – Push ups (or knee push ups), tricep extensions (or bench dips)
- Back, Biceps – Rows, pull up negatives (or band pull ups)
- Legs – Squats, lunges,
On the other side, when developing absolute strength, you can’t do without some form of weight training. Many coaches talk about doing weight training as a way to isolate muscles. Say, if you are weak in your biceps or triceps, you might add some preacher curls or tricep extensions.
Some of my top weight exercises:
- Chest, triceps – bar bench press (dumbbell for deeper stretch), machine bench press, tricep extensions, smith machine skull crushers
- Back, biceps – lat pull down, hammer curl/bicep curl, T-bar rows, deadlift (also applicable to legs)
- Legs – back squat, leg press, good mornings (great for lower back as well)
Although that is just one way to go about it. You can work with most possible weight when doing weight training as opposed to calisthenics.
A little tangent – it’s important that you maintain your mobility as you go heavier in your lifts. That way you can move in a controlled manner and avoid silly injuries.
Some of the guys I like to listen to about mobility in strength training is Daniel from FitnessFAQs and Eugene Teo.
I highly recommend checking them out!
As you progress in both calisthenics and weight training, make sure that you keep your focus on the effort you put in. The effort may yet be even more important than the weight you lift or the progression you use.
Always make sure to listen to your body!
Going down in weight for a week doesn’t mean you are not progressing. It might be some hormonal changes or something else in your body like fatigue, that doesn’t let you go as hard.
Deload weeks are included in serious long-term workout plans for a reason- sometimes the body needs more time for recovery and that is okay.