Bodyweight Training - the difference between activity and exercise

Bodyweight training (calisthenics in fitness parlance) is a fantastic way to train. I advocate it hugely as it can be done anywhere, by anyone at any fitness level. We only have one body, so training it to be the strongest, most mobile and most flexible that it can be is kind of a no brainer, right?

Calisthenics is the form my training takes most of its’ derivatives from. I have a set of tall parallettes and a set of short parallettes, a portable pull-up bar, gymnastic rings, different weighted skipping ropes, resistance bands and a weight vest. I build all of my workouts around 1 or 2 pieces of this equipment as some of them tend to cross processes, depending on the space or setup one might have. But I love using minimal, basic equipment to really push myself and my training skills to the limit. It was one of the main reasons I got into calisthenics many moons ago.

I wanted to keep my training varied and to make it more challenging, to really push myself to do things I had never even thought about attempting before. This is where gymnastic rings (preferably wooden ones) come in, you can hang upside down, hang from one ring, experiment with all sorts of push and pull movements, the possibilities are pretty much endless. And they make regular exercises that would involve different equipment or merely bodyweight harder, the dip is a great example. As the rings give you a much smaller point of balance for the movement itself, both the concentric (pushing up) and the eccentric (dipping down) portions of the dip are forcing you to engage more musculature and be more balanced in a different way. Next time you get a chance to compare a straight bar dip and a ring dip I would thoroughly recommend it as you can really notice the difference and experience it for yourselves!

So the rings were the first piece of equipment I really got stuck into, and then I got hold of a set of resistance bands and skipping ropes. Skipping as a cardio foundation is fantastic. It also helps to train the ankles and calf musculature, as well as being able to provide tricks and drills you can practice and do anywhere. I’m a huge fan of the Creed films with Michael B. Jordan (always great inspiration for training too!), and have always loved boxing. So I started by looking up boxing style drills I could attempt to replicate. YouTube being a great place to start.

Then the resistance bands act as exactly that, resistance. Free weight training is also known as resistance training. And guess why? Because you are essentially placing resistance against any musculature you’re working, but instead of weight plates and barbells, you can use a broomstick and some vulcanised rubber. You can hang them in the gap of a door and perform bicep curls, tricep extensions, woodchoppers, etc. You can have the more resistant bands placed under your feet and over your shoulders to perform squats or deadlifts and good mornings. Again like the rings the possibilities are endless. Another reason that they are such a wonderful piece of equipment. They are also fantastic for practicing, and rectifying any problems with form.

All the other pieces of equipment end up adding to my arsenal in some way shape of form. The parallettes end up increasing range of motion and elevation for increasing difficulty for any types of press ups, for example. And the weight vest is a great way of adding extra weight for pull ups and dips. 

So depending on how you would like to start on your calisthenics journey there will be something out there for you, and new skills for you to learn. And new challenges to strive for. But callisthenics isn’t all about gaining strength, it’s also about additional mobility and flexibility. It’s where the more gymnastic side meets the yogic side and it is a fantastic way of incorporating mobility and flexibility. Regular stretching routines, along with these mobility and flexibility exercises are great for alleviating pain, improving overall movement and just having a bit of fun.

As we lead more sedentary lifestyles, and spend more time at desks, these facets of training become even more important. We need to make sure we keep ourselves in prime condition, and have the right tools available to us to alleviate any pain or issues that crop up, and in fact, we can avoid them all together by using these training methods.

Now for some of the pitfalls to be aware of, these training forms can be dangerous and cause injury if you don’t enact correct form and move through the progressions slowly and carefully. Always sacrifice weight for correct form, as the more advanced bodyweight skills can really put stress on muscles and joints that are not used to that stress. Make sure you warm up and cool down properly as injury risk is definitely greater.  

YouTube, whilst a great tool for learning, can open you up to the more advanced moves straightaway. And the temptation to try them can be overwhelming, but I urge you to ignore that. Most online trainers and coaches are great in what they do with regards to calisthenics, but some assume a more advanced level of knowledge, so make sure you do your research and start from the ground up, literally in some cases. Find a content creator that works for your style, training level and routines. I’ve got a list of people that I used when I started out, and still use. So just get in touch if you would like me to send you that list.

Also if you have any questions about the content of this article, head over to the contact page and send me a message. I’d love to have a chat with you about it, or give you any further advice.

I hope this article will help you Raise Your Game.