{"id":1955,"date":"2024-01-19T12:18:23","date_gmt":"2024-01-19T12:18:23","guid":{"rendered":"https:\/\/indoorcardiopro.com\/best-sets-and-reps-for-calisthenics-what-do-experts-say-2\/"},"modified":"2024-01-19T12:18:23","modified_gmt":"2024-01-19T12:18:23","slug":"best-sets-and-reps-for-calisthenics-what-do-experts-say-2","status":"publish","type":"post","link":"https:\/\/indoorcardiopro.com\/best-sets-and-reps-for-calisthenics-what-do-experts-say-2\/","title":{"rendered":"Best Sets And Reps For Calisthenics (What Do Experts Say)"},"content":{"rendered":"

Calisthenics originated as a freestyle workout mainly performed in outdoor gyms, so there are no hard and fast rules, and it\u2019s not always clear exactly what moves and how many you need to incorporate into a workout.<\/p>\n

This can be a problem for beginners or those who want to expand their calisthenics routine to get the best possible results.<\/p>\n

The key to a good calisthenics workout is incorporating moves that work various muscle groups throughout the body rather than focusing on just one area. It\u2019s also important to ensure you\u2019re doing enough to build muscle strength and endurance.<\/p>\n

This article will take you through the best number of sets and reps to perform a whole body calisthenics workout (depending on your ability and goals). We\u2019ll also give you all the information you\u2019ll need to ensure you get maximum results based on expert opinions on what it takes to reach your goals.<\/p>\n

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What are Sets and Reps in Calisthenics?<\/h2>\n

To be clear on the terminology we\u2019ll be using throughout this article, a rep (short for repetition) is the number of times you perform a specific move, for example, ten reps of elevated push-ups. <\/p>\n

A set is the number of times the reps are completed, for example, two sets of 10 elevated push-ups with a short rest between each set. <\/p>\n

It can get a little more complicated in calisthenics because there are many varying moves and some freestyle workouts flow from one to the other without rest (which we\u2019ll cover later in this article).<\/p>\n

Expert Advice on the Best Rep Range in Calisthenics<\/h2>\n

The main focus for those who perform calisthenics is to build muscle strength using body weight as resistance. Calisthenics moves can be vastly different. They can be adapted to be easier for beginners or harder for those looking for more of a challenge. For example, adding extra height to a push-up increases resistance and strength-building potential.<\/p>\n

Rather than focusing solely on muscle strength, most calisthenics athletes also focus on muscle endurance, which means the amount of time you can sustain an activity. This is particularly important for those who perform freestyle calisthenics, where one move flows into the other without rest. <\/p>\n

There\u2019s lots of conflicting information and no one-size-fits-all answer on how many reps and sets per exercise you should perform to build muscle endurance and strength.<\/p>\n

The number of reps an individual may incorporate into their sets will also depend on ability, goals, and the kind of exercise they\u2019re performing.<\/p>\n

So, to build a routine that will get you the best results, let’s look at what the experts say about how many reps and sets you need to increase muscle endurance and strength.  <\/p>\n