Last Updated on June 19, 2025 by shawnshealth

Start your fitness journey with this 10-step low-impact calisthenics plan for beginners. Perfect for building strength without stressing your joints!

Introduction to Calisthenics Plan for Beginners

Are you searching for the perfect calisthenics plan for beginners to boost your fitness without putting too much strain on your body? Low-impact calisthenics might be exactly what you need. These exercises focus on smooth, controlled movements that build strength, flexibility, and endurance while being gentle on your joints. Whether you’re just starting your fitness journey or looking for a safe way to stay active, this calisthenics plan for beginners is designed to help you succeed.

This 10-step approach is simple, effective, and easy to adapt to your needs. Ready to begin? Let’s dive in!

## What Is Low-Impact Calisthenics?

Bodyweight exercises designed to be easy on the joints
Focuses on controlled, gentle movements
Builds strength, flexibility, and endurance without harsh impact
Ideal for beginners, seniors, or anyone recovering from injuries

## Why Choose Low-Impact Calisthenics as a Beginner?

Reduces the risk of injury compared to high-impact workouts
Strengthens muscles while protecting joints
Improves balance, mobility, and core stability
Helps create a sustainable, long-term fitness habit

## What Are the Best Low-Impact Calisthenics Exercises for Beginners?

Wall push-ups for building upper body strength
Assisted squats to strengthen legs safely
Modified planks to improve core stability
Standing knee raises to boost balance and endurance

man in park performing incline pushups demonstrating a part of calisthenics plan for beginners

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Always consult your doctor before starting any new exercise program. The author is not responsible for injuries or health issues arising from the use of this information.

Author’s Note: My Take

While this article aims to help you progress in your workouts without injury, it doesn’t mean you can’t challenge yourself and progress. By gradually progressing through different exercise variations, like moving from wall push-ups to kitchen counter push-ups, you can continuously increase the difficulty. Over time, you’ll be able to work up to full push-ups, decline push-ups, and more advanced movements like the Planché push-up or one-arm push-up. Of course, this principle of progression applies to any exercise, not just push-ups.

The key is to adjust the difficulty as you get stronger, whether by changing positions, using resistance bands, or altering the angle of your body. This approach not only helps avoid injury but also ensures consistent progress without overloading your body, unlike the “no pain, no gain” mentality that often leads to setbacks from overtraining or injury. Be patient, stay consistent, and you’ll see lasting benefits.

Check out this video from Project Body-Fit 7 comparing High vs Low Impact!

Why Choose a Low-Impact Calisthenics Plan?

Low-impact calisthenics focuses on movements that minimize stress on your joints. This makes it a great choice for beginners, seniors, or anyone recovering from an injury. Here’s why it’s worth trying:

Gentle on Joints: Perfect for those with arthritis or joint pain.
Accessible: No gym membership required. These exercises can be done at home.
Builds Strength Safely: Develops functional strength using your own body weight.
Adaptable: Easily scaled up as you gain strength and confidence.

man demonstrating a muscle up which is an advanced calisthenics movement

The 10-Step Low-Impact Calisthenics Plan

1. Warm-Up (5-10 Minutes)

Start with a gentle warm-up to prepare your muscles and reduce the risk of injury. Focus on dynamic stretches and light cardio.

Exercises: Arm circles, leg swings, and marching in place.
Tip: Move at a comfortable pace to get your heart rate up.

2. Wall Push-Ups (3 Sets of 10-12 Reps)

A great way to build upper body strength without overloading your joints.

How to Perform: Stand an arm’s length from a wall, place your hands shoulder-width apart, using your arms lower yourself to the wall (you can touch nose or chin to wall). Push your body away from the wall while keeping your core engaged. During the “down” movement allow your shoulder blades to come together, allowing shoulders to move back. Keep shoulders pulled down toward the floor (toward your waist) throughout the movement. Do not shrug.
Progression: Move to incline push-ups on a sturdy surface.

Watch a Wall Push-Up Demonstration

3. Assisted Squats (3 Sets of 10-12 Reps)

This beginner-friendly version of squats strengthens your lower body.

How to Perform: Stand with feet approximately shoulder width apart. Bend at the knees while allowing your butt to move backward, as if about to sit down in a chair, then push back up to the standing position. Use a chair, wall, or any solid object to hold onto as needed.
Tip: Keep your weight on your heels and your back straight. Keep eyes facing forward.
Note on the image: the only difference between a full squat and an assisted squat is the use of an object for additional balance and support.

Watch an Assisted Squat Demonstration

man demonstrating perfect form air squats

4. Standing Leg Raises (3 Sets of 10 Reps per Leg)

Improves balance and strengthens your core and hips.

How to Perform: Stand up straight, lift one leg (keeping your working leg straight) to the front, side, and/or back, and hold for a second, repeat. Keep the working leg stationary at the knee. You may really feel this in the hips and core.
Modification: Use a wall or chair for balance.
Tip: These don’t have to be high. start with foot a few inches off the floor then gradually go higher as your ability improves.

For a Standing Leg Raise Demonstration click here.

5. Modified Plank Hold (3 Rounds of 15-30 Seconds)

Strengthen your core with this low-impact variation.

How to Perform: Start on your knees and forearms, keeping your back straight. Hold this position without letting your hips sag.
Progression: Transition to a full plank when ready.

Check here For a Tutorial of Performing Plank Holds

two women demonstrating a plank hold on elbows outside

6. Step Touches (3 Sets of 20 Steps)

A simple cardio movement to keep your heart rate up and to work on lateral movement.

How to Perform: Feet together. Step to the side with your right (you can start with either foot), then bring your left foot to touch the right. Then, step out with your left, bringing your right foot in to touch the left.
Tip: Add arm movements to engage your upper body.

For a Demonstration of Step Touches

7. Wall Sits (3 Sets of 15-30 Seconds)

Strengthen your quads and glutes with this static exercise.

How to Perform: Stand against a wall, lower your body until your thighs are parallel to the floor, and hold.
Progression: Increase the hold time as you gain endurance.

Wall Sit Demonstration

8. Seated Shoulder Press with Resistance Band (3 Sets of 10 Reps)

Build shoulder strength with controlled resistance. Even though we are primarily concerned with calisthenics in this article a hybrid of calisthenics and weight/resistance bands can be very effective.

Note that this is not specific to calisthenics but is a good addition for deltoids/shoulders.

How to Perform: Sit on a chair, hold a resistance band under your feet, and press your arms overhead.
Alternate: Use light dumbbells or water bottles.

Instructional Video on Seated Shoulder Press with Resistance Band (also works with dumbbells)

Shop here for a set of adjustable dumbbells that are versatile and can be an entire gym all by itself.

two women performing bird dog exercise in unison

9. Bird Dog Exercise (3 Sets of 10 Reps per Side)

Improves balance and core stability.

How to Perform: Start on your hands and knees. Extend one arm and the opposite leg, then return to the starting position.
Tip: Keep movements slow and controlled.

10. Cool-Down (5-10 Minutes)

End with static stretches to relax your muscles and improve flexibility.

Exercises: Hamstring stretch seated forward fold, and cat-cow stretch.
Tip: Breathe deeply to enhance relaxation.

Note: Gym classes everywhere had us stretching before working out. A good word picture for this is trying to stretch a rubber band after taking it out of the freezer. It makes no sense! Warm up before working out, do stretches after working out.

Video of Cool-Down Suggestions

calisthenics plan for beginner's post workout stretching and cool down

Pull-Ups:

I did not address pull-ups specifically in this article because they can sometimes seem daunting for a beginner. They are an important part of any calisthenics regimen but starting out with Australian Rows, standing rows, etc. is a great way to get started but for the absolute beginner may even be on the more challenging side. If you want to look deeper into pull-ups check out my article on Different Types of Pull-ups.

For a Very Good Short Tutorial on Beginner Pull-Ups, check here.

Tips for Sticking to Your Calisthenics Plan

Start Slow: Focus on mastering form before increasing reps or intensity.
Track Progress: Keep a journal to note your reps, sets, and improvements.
Be Consistent: Aim for 2-4 workouts per week.

Conclusion

Starting your calisthenics journey might seem overwhelming at first, but by following these 10 incredible steps, you’ll set yourself up for lasting success. Calisthenics isn’t just about building strength — it’s about mastering control over your own body, improving your mobility, and boosting your overall confidence. Remember, progress takes time, so be patient, stay consistent, and celebrate every small victory along the way.

The beauty of calisthenics is that anyone can start, no matter their fitness level — and with dedication, you’ll be amazed at what your body can achieve. So lace up, find a spot to move, and begin your journey today. Your strongest self is waiting!

Want to learn more about bodyweight training? Check out The Ultimate Calisthenics FAQ: Everything You Need to Know About Bodyweight Training for a complete guide to calisthenics, including exercises, tips, and expert advice to help you get stronger and move better.

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