Calisthenics Plan for Beginners: 10 Incredible Steps to Get Started
Meta Description: Start your fitness journey with this 10-step low-impact calisthenics plan for beginners. Perfect for building strength without stressing your joints!
Table of Contents
Introduction
Are you looking for a way to improve your fitness without putting too much strain on your body? Low-impact calisthenics might be the perfect solution. These exercises focus on gentle movements that build strength, flexibility, and endurance without stressing your joints. Whether you’re new to working out or looking for a safe way to stay active, this calisthenics plan for beginners will set you up for success.
This 10-step plan is designed to be simple, effective, and adaptable. Ready to start? Let’s dive in!
Disclaimer: 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.
This article contains affiliate links. If you purchase through these links, I may earn a small commission at no extra cost to you.
Author’s Note
While I have written this article for the purpose of helping you accomplish great exercise without injury and to accommodate any preexisting issues, this does NOT mean that you can’t make some advanced progress using just these exercises. In fact, you could go very far with these exercises simply by adjusting to more difficult progressions.
Example: Wall push-ups. If you’ve done these then you already realize that you can really feel them at higher rep ranges. However, instead of just staying at the Wall push-up level, when they have become too easy, progress by moving towards a lower, more challenging level.
Drop down to a kitchen counter and start over again. This places more weight on your upper body and you now have to be stronger in order to accomplish each repetition. Next, when counter pushups are easy drop down to doing push-ups with your hands on a kitchen table, then coffee table, etc.
So? Why is this significant?
Because, you are well on your way to eventually doing full push-ups on the floor, then incline push-ups (feet on a raised surface like a chair), and getting into things like the Planché push-up, archer push-up, or even the one-arm push-up!
You can always adjust each exercise by making it more difficult, use a resistance band, change position, etc.
So, you see, this may be starting you out at a beginner level but there is no end to how far you can go!
Concerning injury (another good reason to go low impact as a beginner), those who follow the “no pain no gain” bro-science rule spend way too much time not working out or not working out a particular body part because they have injured themselves while lifting too heavy, doing an advanced level of movement they’re not ready for, or just working out too often without a rest day, or two, or three, in between. These people often continuously cycle between frantically working out very hard, to losing out on productive workouts because of an injury.
Here is where this low impact workout fits in. Avoid injury. Do the work, allow (not force or bully) your body to get stronger. Just be consistent with your workouts and the benefits will be great!
Blessings on your journey!
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.
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
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
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.
For a Tutorial of Performing Plank Holds
Pair this floor-work with a high-quality yoga mat for added comfort. Check this option on Amazon.
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.
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)
A set of adjustable dumbbells is versatile and can be an entire gym all by itself. Shop here.
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
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. I have included a link here to my article on pull-ups, and I would suggest here a good source for working towards the pull-up.
For a Very Good Short Tutorial on Beginner Pull-Ups
Tips for Sticking to Your Calisthenics Plan
- Start Slow: Focus on mastering form before increasing reps or intensity.
- Be Consistent: Aim for 2-4 workouts per week.
- Track Progress: Keep a journal to note your reps, sets, and improvements.
Essential Gear for Low-Impact Calisthenics
To make your workouts more comfortable and effective, consider these items:
- Workout Mat: For cushioning and support. Shop here.
- Resistance Bands: Versatile for various strength levels. Check this set.
- Pushup Parallettes: Increase range of motion and stability for push-ups & Dips. Browse options.
This post contains affiliate links, meaning I may earn a commission if you click through and make a purchase, at no additional cost to you.
FAQs About Calisthenics Plans for Beginners
What is the best way to start calisthenics?
Start with basic, low-impact exercises to build a solid foundation. Focus on consistency and proper form.
How long should beginners work out each session?
Begin with 20-30 minutes per session, gradually increasing as your fitness improves. You can get a great workout just by 10 – 15 minutes daily. Consistency is more important that how much time you put into a single workout.
Can I do calisthenics at home without equipment?
Absolutely! Bodyweight exercises like squats, push-ups, and planks require no equipment.
Conclusion
Starting a calisthenics plan for beginners doesn’t have to be daunting. With this low-impact approach, you can build strength, improve flexibility, and boost your fitness in a safe, effective way. Remember, consistency is key. Stick to this 10-step plan, and you’ll see progress before you know it!
Ready to take the first step? Roll out your mat, lace up your sneakers, and start your journey today!
Further Reading
For more on calisthenics and fitness:
