Is calisthenics an acceptable substitute for lifting heavy?

osualex

So after reading many threads and personal success stories about women who lift, I've decided to change the focus of my exercise to increasing strength. I've started doing a 30 min calisthenics/body weight exercise circuit with pushups, squats, lunges, planks, etc 3 times a week.

Will this be good for making decent strength gains and (I hate this word but can't think of a good substitute) toning?

osualex

anyone?

BrianSharpe

Yes, you can realize considerable strength and fitness gains with body weight exercises (Look at the book "You are Your Own Gym").

The advantage that lifting weights has is that it's progressive (ie as you get stronger you can lift heavier weights which in turn makes you even stronger etc).

The choice depends entirely on your fitness goals.

impyimpyaj

Yes. Bodyweight exercises can also be progressive up to a point, if you modify your exercises. For example, after you get adept at military-style pushups, you can progress to doing them with one hand, or prop your feet up on a table while you do them. Check out www.bodyrock.tv and www.nerdfitness.com -- both have great bodyweight routines that you can do at home. One of my favorites from the Nerd Fitness site is the Angry Birds workout. It's perfect for those busy days when you don't have 30 minutes to dedicate to a workout, but you have a couple of minutes here and there throughout the day.

kateowp

Check out www.bodyrock.tv and www.nerdfitness.com -- both have great bodyweight routines that you can do at home.

Thanks for this- I just checked out nerd fitness & it is just what I need! I am going to start strength training at home today.

Spartan_Maker

Calisthenics are a great starting point to build initial strength and engage the central nervous system.

The greatest benefits (strength and aesthetic), however, will come later from performing the major lifts: deadlifts, squats, bench press, overhead press, rowing, pull-ups/dips (with added weight). "Progressive overload" is the key: it's where you continually increase the weight on these lifts as you get stronger and more aesthetic.

As a starting point, try regular push-ups first; they use about 65% of your body weight. When you start to get really strong, elevate your feet and do decline push-ups; they use about 75% of your body weight. Body weight squats and lunges are great too. Once you can do those easily, hold something that will add weight to the exercises. Do dips on the back of your couch. Pull-ups, with which many people struggle, are one of the greatest strength builders. The piece of equipment in the link below is easily one of the best investments you could make to assist with becoming really proficient at pull-ups. http://www.amazon.com/Lifeline-4-PUR-USA-Pullup-Revolution/dp/B003KNC1MO

Best wishes.

NCchar130

Thanks for posting this, I was going to post a similar question this morning.

I actually belong to a very inexpensive gym but will admit I feel intimidated to head in and start doing resistance training there. I've been studying "Sculpting Her Body Perfect" and doing similar routines as the OP at home in the meantime.