Most people have probably heard the advice that it is important to have rest days when doing any form of training. They likely assume that this applies to calisthenics as well. However, should you actually be doing calisthenics every day? In some situations, yes. Read on to find out more about why you should consider upping your calisthenics routine to a daily one, but also when you should hold back and give your body the rest it needs.
What are Calisthenics?
Calisthenics are exercises invented by the Ancient Greeks that involve resistance training using no weights, instead relying solely on body weight. Like all exercise forms, calisthenic routines can vary in intensity and purpose. They can be lighter routines used as warm-ups for other kinds of exercise programs, or they can be the whole routine in their own right!
Examples of calisthenic exercises range from the simple plank and push-up to the more complex burpee and piston-squat. The beauty of calisthenics is that not only do you not require equipment, the range of exercises available mean that everybody can tailor a routine to their own fitness level and needs.
When Should You Be Doing Calisthenics Every Day?
Many people think that you should not do calisthenics every day for fear of overtraining leading to injury. Whilst overtraining is a valid concern, it is completely possible to be doing calisthenics every day without injury – you just need to choose the correct routine.
A great way to maximise your training potential and not become overworked is to split your routines. This essentially means doing one type of calisthenics routine for two or three days in a row, then switching to another calisthenics routine for the following two or three days, and then back again. For example, you may choose to focus on your chest and triceps on one day, and your legs on another day. This not only ensures that you are not overtraining one particular part of your body, it also means that your strength will improve consistently. Also, if you are not particularly keen on working out it can make it more appealing as you are keeping things interesting by mixing up routines, not slogging through the same set of moves seven days a week.
Calisthenic routines can also be done every day if the goal is maintaining. A simpler routine designed for this purpose, even if it is the same one every day, will not overtax your body and will ensure that you not only keep fit and healthy, you keep all of your progress.
Finally, not only does doing calisthenics every day improve your fitness, it also helps to improve your exercise habits. This is especially true if you are only getting started, or returning to working out after a period of absence. Calisthenics are even more beneficial for improving your fitness routine as they can be done from the comfort of your own home and require absolutely no expense. There are plenty of routines available online so you can choose one that best suits your needs.
Calisthenic exercise every day is good for both the body and the mind – we know that we need to get moving for at least thirty minutes a day, so why not swap your walk for some calisthenics today instead?
When Should You Not Be Doing Calisthenics Every Day?
It is important to remember that whilst it is certainly possible to do calisthenics every day without overtraining, it is crucial to regulate your calisthenic workouts to your current needs and physical ability. There are also situations where it is not advisable to be doing calisthenics every day.
The first situation is if you are recovering from an illness or injury, as it is important to give yourself time to recover. This also applies if you are feeling particularly fatigued from working out – do not ignore the signals your body is sending you, as overexertion can lead to injury.
If you are doing weighted calisthenics (calisthenics using additional weights, such as a weighted vest) it is advisable to take rest days to allow your body to recover. These rest days do not necessarily have to involve no exercise at all – you can still get your sweat on with a regular calisthenic routine that’s lighter than your weighted one.
The Bottom Line
So, should you do calisthenics every day? Well, the answer depends on what you want to get out of your fitness regime. Exercising every day has great health benefits and ensures that you maintain any progress gained. Calisthenics can be done every day as there are such a wide variety of exercises that the routine options are endless, and can be tailored for every individual’s fitness needs.
In some situations, such as after recovering from illness or injury or doing weighted calisthenics, it is advisable to take rest days in-between. These rest days can include a milder calisthenic routine, however.
Whilst it is totally possible to do calisthenics every day, and everybody should be doing some form of daily exercise, it is important to know your limitations and stay safe. It is easier to build up to a more-intense workout by mastering an easier routine than it is to go in guns blazing and stop forever after injuring yourself.
Calisthenic Exercises You Can Start Doing Today
The options of calisthenics are vast and therefore creating dynamic routines is a breeze. Here are some calisthenic exercises to add into your warm-up, or even build a whole routine around.
- Piston squats: more advanced than regular squats, this exercise not only builds your strength, it improves your balance, as you are completing the squat using only one leg.
- Plank: they might have a reputation for being tough, but planks can be modified for different fitness levels.
- Push-ups: such a classic exercise, you might not have even realised that these constitute calisthenics.
- Burpee: a great way to get your heart-rate up and improve your mobility.
- Pull-ups: they work wonders on your arms, your core and your back muscles.
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