[{"data":1,"prerenderedAt":1465},["ShallowReactive",2],{"post-calisthenics-beginner-complete-guide":3},{"id":4,"title":5,"author":6,"authors":7,"badge":13,"body":15,"categorie":6,"date":1427,"description":1428,"extension":1429,"image":1430,"meta":1432,"navigation":1459,"path":1460,"seo":1461,"slug":1462,"stem":1463,"__hash__":1464},"posts_en/en/blog/calisthenics-beginner-complete-guide.md","Calisthenics for Beginners: Complete Guide + Free Routine",null,[8],{"name":9,"to":10,"avatar":11},"William G","https://www.williamgaonarch.fr",{"src":12},"https://i.pravatar.cc/128?u=calisthenics-beginner",{"label":14},"Calisthenics",{"type":16,"value":17,"toc":1364},"minimark",[18,23,38,45,51,54,58,63,66,70,73,77,80,84,87,91,94,98,101,103,107,110,114,117,122,138,143,169,174,185,187,191,194,198,212,216,238,242,253,255,259,262,266,279,283,305,309,320,322,326,329,333,347,351,373,377,387,389,393,396,400,410,414,436,440,450,452,456,459,463,477,481,503,507,517,519,523,526,530,543,547,569,573,583,585,589,593,669,675,677,681,745,750,752,756,818,822,824,828,907,912,914,918,921,925,933,937,945,949,960,964,972,980,982,986,990,993,999,1005,1011,1019,1023,1090,1092,1096,1100,1114,1118,1126,1130,1138,1142,1150,1152,1156,1160,1163,1167,1170,1174,1177,1181,1184,1188,1191,1195,1198,1202,1209,1211,1215,1221,1254,1263,1265,1269,1289,1291,1295,1299,1302,1306,1309,1313,1316,1320,1323,1327,1330,1335,1355,1358],[19,20,22],"h2",{"id":21},"you-want-to-start-calisthenics-but-dont-know-where-to-begin","You want to start calisthenics but don't know where to begin?",[24,25,26,29,30,33,34,37],"p",{},[27,28,14],"strong",{}," is one of the best ways to build strength and muscle ",[27,31,32],{},"without expensive equipment",". But for a ",[27,35,36],{},"calisthenics beginner",", there are many questions: where to start? Which movements to learn? How to avoid injuries?",[24,39,40,41,44],{},"That's why we created this ",[27,42,43],{},"complete guide to starting calisthenics",": basic movements, free routine, progression, nutrition, and answers to all your questions.",[24,46,47,50],{},[27,48,49],{},"TL;DR",": Start with the 7 basic movements (push-ups, squats, dips, rows, pull-ups, lunges, planks). Train 3-4 days/week. Progress gradually. Eat well and sleep enough. Visible results after 4-6 weeks.",[52,53],"hr",{},[19,55,57],{"id":56},"why-start-calisthenics-the-benefits","Why start calisthenics? The benefits",[59,60,62],"h3",{"id":61},"_1-no-equipment-needed","1. No equipment needed",[24,64,65],{},"You only need your bodyweight. Train anywhere: home, park, gym, while traveling.",[59,67,69],{"id":68},"_2-free-and-accessible","2. Free and accessible",[24,71,72],{},"No gym membership, no expensive equipment. Just you and your bodyweight. It's the most accessible training that exists.",[59,74,76],{"id":75},"_3-real-functional-strength","3. Real functional strength",[24,78,79],{},"Calisthenics develops strength that's useful in everyday life. You become stronger, more athletic, more capable.",[59,81,83],{"id":82},"_4-infinite-progression","4. Infinite progression",[24,85,86],{},"Start with simple push-ups, progress to one-arm push-ups, then handstand push-ups. The progression never stops.",[59,88,90],{"id":89},"_5-better-mobility-and-flexibility","5. Better mobility and flexibility",[24,92,93],{},"Unlike gym training, calisthenics improves your mobility, flexibility and coordination.",[59,95,97],{"id":96},"_6-fast-results","6. Fast results",[24,99,100],{},"With proper nutrition and consistency, you'll see results in 4-6 weeks. That's faster than many other methods.",[52,102],{},[19,104,106],{"id":105},"the-7-basic-calisthenics-movements","The 7 basic calisthenics movements",[24,108,109],{},"Before progressing, master these 7 fundamental movements. They form the foundation of all calisthenics progression.",[59,111,113],{"id":112},"_1-push-ups","1. Push-ups",[24,115,116],{},"Push-ups work: chest, triceps, shoulders, core.",[24,118,119],{},[27,120,121],{},"Correct form:",[123,124,125,129,132,135],"ul",{},[126,127,128],"li",{},"Lie face down, hands at shoulder width",[126,130,131],{},"Lower until your chest nearly touches the floor",[126,133,134],{},"Push back up with your arms",[126,136,137],{},"Keep your body straight (no sagging hips)",[24,139,140],{},[27,141,142],{},"Progression:",[123,144,145,151,157,163],{},[126,146,147,150],{},[27,148,149],{},"Week 1-2",": Knee push-ups (10-15 reps)",[126,152,153,156],{},[27,154,155],{},"Week 3-4",": Classic push-ups (8-12 reps)",[126,158,159,162],{},[27,160,161],{},"Week 5-6",": Diamond push-ups (6-10 reps)",[126,164,165,168],{},[27,166,167],{},"Week 7+",": One-arm push-up progressions",[24,170,171],{},[27,172,173],{},"Mistakes to avoid:",[123,175,176,179,182],{},[126,177,178],{},"❌ Not going low enough (incomplete range)",[126,180,181],{},"❌ Letting your hips sag",[126,183,184],{},"❌ Elbows too wide (bad form)",[52,186],{},[59,188,190],{"id":189},"_2-squats","2. Squats",[24,192,193],{},"Squats work: legs, glutes, core.",[24,195,196],{},[27,197,121],{},[123,199,200,203,206,209],{},[126,201,202],{},"Feet at shoulder width",[126,204,205],{},"Lower by bending your knees, as if sitting in a chair",[126,207,208],{},"Knees aligned with your toes",[126,210,211],{},"Push back up with your legs",[24,213,214],{},[27,215,142],{},[123,217,218,223,228,233],{},[126,219,220,222],{},[27,221,149],{},": Classic squats (15-20 reps)",[126,224,225,227],{},[27,226,155],{},": Deeper squats (15-20 reps)",[126,229,230,232],{},[27,231,161],{},": Assisted single-leg squats",[126,234,235,237],{},[27,236,167],{},": Full pistol squats",[24,239,240],{},[27,241,173],{},[123,243,244,247,250],{},[126,245,246],{},"❌ Knees caving inward",[126,248,249],{},"❌ Back rounding",[126,251,252],{},"❌ Incomplete range of motion",[52,254],{},[59,256,258],{"id":257},"_3-dips-triceps-dips","3. Dips (Triceps Dips)",[24,260,261],{},"Dips work: triceps, chest, shoulders.",[24,263,264],{},[27,265,121],{},[123,267,268,271,274,277],{},[126,269,270],{},"Use a chair, bench or parallel bars",[126,272,273],{},"Hands at shoulder width",[126,275,276],{},"Lower by bending your elbows",[126,278,134],{},[24,280,281],{},[27,282,142],{},[123,284,285,290,295,300],{},[126,286,287,289],{},[27,288,149],{},": Chair dips (8-12 reps)",[126,291,292,294],{},[27,293,155],{},": Deeper chair dips (8-12 reps)",[126,296,297,299],{},[27,298,161],{},": Parallel bar dips (6-10 reps)",[126,301,302,304],{},[27,303,167],{},": Weighted dips",[24,306,307],{},[27,308,173],{},[123,310,311,314,317],{},[126,312,313],{},"❌ Not going low enough",[126,315,316],{},"❌ Elbows too wide",[126,318,319],{},"❌ Shoulders rising toward ears",[52,321],{},[59,323,325],{"id":324},"_4-inverted-rows","4. Inverted Rows",[24,327,328],{},"Inverted rows work: back, biceps, core.",[24,330,331],{},[27,332,121],{},[123,334,335,338,341,344],{},[126,336,337],{},"Find a low bar (table, low pull-up bar)",[126,339,340],{},"Lie underneath it, hands at shoulder width",[126,342,343],{},"Pull your chest toward the bar",[126,345,346],{},"Lower back down slowly",[24,348,349],{},[27,350,142],{},[123,352,353,358,363,368],{},[126,354,355,357],{},[27,356,149],{},": Feet on floor (10-15 reps)",[126,359,360,362],{},[27,361,155],{},": Feet elevated (8-12 reps)",[126,364,365,367],{},[27,366,161],{},": One leg raised (6-10 reps)",[126,369,370,372],{},[27,371,167],{},": Single-arm inverted rows",[24,374,375],{},[27,376,173],{},[123,378,379,382,385],{},[126,380,381],{},"❌ Hips sagging",[126,383,384],{},"❌ Incomplete range",[126,386,316],{},[52,388],{},[59,390,392],{"id":391},"_5-pull-ups","5. Pull-ups",[24,394,395],{},"Pull-ups work: back, biceps, core.",[24,397,398],{},[27,399,121],{},[123,401,402,405,408],{},[126,403,404],{},"Hang from a bar, hands at shoulder width",[126,406,407],{},"Pull yourself up until your chin passes the bar",[126,409,346],{},[24,411,412],{},[27,413,142],{},[123,415,416,421,426,431],{},[126,417,418,420],{},[27,419,149],{},": Assisted pull-ups (with resistance band) (5-10 reps)",[126,422,423,425],{},[27,424,155],{},": Classic pull-ups (3-8 reps)",[126,427,428,430],{},[27,429,161],{},": Wide-grip pull-ups (3-8 reps)",[126,432,433,435],{},[27,434,167],{},": One-arm pull-up progressions",[24,437,438],{},[27,439,173],{},[123,441,442,445,448],{},[126,443,444],{},"❌ Incomplete range (not pulling high enough)",[126,446,447],{},"❌ Swinging your body (using momentum)",[126,449,316],{},[52,451],{},[59,453,455],{"id":454},"_6-lunges","6. Lunges",[24,457,458],{},"Lunges work: legs, glutes, core.",[24,460,461],{},[27,462,121],{},[123,464,465,468,471,474],{},[126,466,467],{},"Feet at hip width",[126,469,470],{},"Step one leg forward and bend both knees",[126,472,473],{},"Back knee almost to the floor",[126,475,476],{},"Push back up and return to starting position",[24,478,479],{},[27,480,142],{},[123,482,483,488,493,498],{},[126,484,485,487],{},[27,486,149],{},": Classic lunges (10 reps per leg)",[126,489,490,492],{},[27,491,155],{},": Deeper lunges (12 reps per leg)",[126,494,495,497],{},[27,496,161],{},": Jump lunges (8 reps per leg)",[126,499,500,502],{},[27,501,167],{},": Single-leg lunges",[24,504,505],{},[27,506,173],{},[123,508,509,512,515],{},[126,510,511],{},"❌ Front knee going past toes",[126,513,514],{},"❌ Torso leaning forward",[126,516,384],{},[52,518],{},[59,520,522],{"id":521},"_7-planks","7. Planks",[24,524,525],{},"Planks work: core, shoulders, back.",[24,527,528],{},[27,529,121],{},[123,531,532,535,538,540],{},[126,533,534],{},"Lie face down, elbows under shoulders",[126,536,537],{},"Lift your body resting on forearms and toes",[126,539,137],{},[126,541,542],{},"Hold the position",[24,544,545],{},[27,546,142],{},[123,548,549,554,559,564],{},[126,550,551,553],{},[27,552,149],{},": Classic plank (20-30 sec)",[126,555,556,558],{},[27,557,155],{},": Classic plank (45-60 sec)",[126,560,561,563],{},[27,562,161],{},": Side plank (30-45 sec per side)",[126,565,566,568],{},[27,567,167],{},": Plank with one leg raised",[24,570,571],{},[27,572,173],{},[123,574,575,577,580],{},[126,576,381],{},[126,578,579],{},"❌ Head looking up",[126,581,582],{},"❌ Holding your breath (breathe steadily)",[52,584],{},[19,586,588],{"id":587},"beginner-calisthenics-routine-3-4-daysweek","Beginner calisthenics routine (3-4 days/week)",[59,590,592],{"id":591},"day-1-chest-and-triceps","Day 1: Chest and Triceps",[594,595,596,615],"table",{},[597,598,599],"thead",{},[600,601,602,606,609,612],"tr",{},[603,604,605],"th",{},"Exercise",[603,607,608],{},"Sets",[603,610,611],{},"Reps",[603,613,614],{},"Rest",[616,617,618,633,644,656],"tbody",{},[600,619,620,624,627,630],{},[621,622,623],"td",{},"Push-ups",[621,625,626],{},"3",[621,628,629],{},"8-12",[621,631,632],{},"60 sec",[600,634,635,638,640,642],{},[621,636,637],{},"Chair dips",[621,639,626],{},[621,641,629],{},[621,643,632],{},[600,645,646,649,651,654],{},[621,647,648],{},"Diamond push-ups",[621,650,626],{},[621,652,653],{},"6-10",[621,655,632],{},[600,657,658,661,663,666],{},[621,659,660],{},"Plank",[621,662,626],{},[621,664,665],{},"30-45 sec",[621,667,668],{},"45 sec",[24,670,671,674],{},[27,672,673],{},"Total duration",": 30-35 minutes",[52,676],{},[59,678,680],{"id":679},"day-2-back-and-biceps","Day 2: Back and Biceps",[594,682,683,695],{},[597,684,685],{},[600,686,687,689,691,693],{},[603,688,605],{},[603,690,608],{},[603,692,611],{},[603,694,614],{},[616,696,697,710,722,733],{},[600,698,699,702,704,707],{},[621,700,701],{},"Pull-ups (assisted)",[621,703,626],{},[621,705,706],{},"5-10",[621,708,709],{},"90 sec",[600,711,712,715,717,720],{},[621,713,714],{},"Inverted rows",[621,716,626],{},[621,718,719],{},"10-15",[621,721,632],{},[600,723,724,727,729,731],{},[621,725,726],{},"Chin-ups",[621,728,626],{},[621,730,706],{},[621,732,709],{},[600,734,735,738,740,743],{},[621,736,737],{},"Reverse plank",[621,739,626],{},[621,741,742],{},"15-20 sec",[621,744,668],{},[24,746,747,749],{},[27,748,673],{},": 35-40 minutes",[52,751],{},[59,753,755],{"id":754},"day-3-legs-and-core","Day 3: Legs and Core",[594,757,758,770],{},[597,759,760],{},[600,761,762,764,766,768],{},[603,763,605],{},[603,765,608],{},[603,767,611],{},[603,769,614],{},[616,771,772,785,797,808],{},[600,773,774,777,780,783],{},[621,775,776],{},"Squats",[621,778,779],{},"4",[621,781,782],{},"15-20",[621,784,632],{},[600,786,787,790,792,795],{},[621,788,789],{},"Lunges",[621,791,626],{},[621,793,794],{},"12 per leg",[621,796,632],{},[600,798,799,802,804,806],{},[621,800,801],{},"Glute bridges",[621,803,626],{},[621,805,782],{},[621,807,632],{},[600,809,810,812,814,816],{},[621,811,660],{},[621,813,626],{},[621,815,665],{},[621,817,668],{},[24,819,820,749],{},[27,821,673],{},[52,823],{},[59,825,827],{"id":826},"day-4-optional-full-body","Day 4 (Optional): Full Body",[594,829,830,842],{},[597,831,832],{},[600,833,834,836,838,840],{},[603,835,605],{},[603,837,608],{},[603,839,611],{},[603,841,614],{},[616,843,844,854,864,875,886,897],{},[600,845,846,848,850,852],{},[621,847,623],{},[621,849,626],{},[621,851,719],{},[621,853,632],{},[600,855,856,858,860,862],{},[621,857,776],{},[621,859,626],{},[621,861,782],{},[621,863,632],{},[600,865,866,869,871,873],{},[621,867,868],{},"Pull-ups",[621,870,626],{},[621,872,706],{},[621,874,709],{},[600,876,877,880,882,884],{},[621,878,879],{},"Dips",[621,881,626],{},[621,883,629],{},[621,885,632],{},[600,887,888,890,892,895],{},[621,889,789],{},[621,891,626],{},[621,893,894],{},"10 per leg",[621,896,632],{},[600,898,899,901,903,905],{},[621,900,660],{},[621,902,626],{},[621,904,665],{},[621,906,668],{},[24,908,909,911],{},[27,910,673],{},": 45-50 minutes",[52,913],{},[19,915,917],{"id":916},"progression-how-to-advance-after-4-weeks","Progression: How to advance after 4 weeks",[24,919,920],{},"After 4 weeks, you need to progress. Here's how:",[59,922,924],{"id":923},"_1-increase-volume","1. Increase volume",[123,926,927,930],{},[126,928,929],{},"Add 2-3 reps per set",[126,931,932],{},"Or add 1 extra set",[59,934,936],{"id":935},"_2-reduce-rest-time","2. Reduce rest time",[123,938,939,942],{},[126,940,941],{},"Go from 60 sec to 45 sec between sets",[126,943,944],{},"This increases intensity without changing exercises",[59,946,948],{"id":947},"_3-progress-to-harder-variations","3. Progress to harder variations",[123,950,951,954,957],{},[126,952,953],{},"Push-ups → Diamond push-ups → One-arm push-ups",[126,955,956],{},"Squats → Deeper squats → Pistol squats",[126,958,959],{},"Assisted pull-ups → Classic pull-ups → Wide-grip pull-ups",[59,961,963],{"id":962},"_4-increase-frequency","4. Increase frequency",[123,965,966,969],{},[126,967,968],{},"Go from 3-4 days to 5-6 days per week",[126,970,971],{},"But only if you're recovering well",[24,973,974,975],{},"For more: ",[976,977,979],"a",{"href":978},"/en/blog/calisthenics-28-day-free-program","Free 28-day calisthenics program",[52,981],{},[19,983,985],{"id":984},"nutrition-for-calisthenics-beginners","Nutrition for calisthenics beginners",[59,987,989],{"id":988},"calories","Calories",[24,991,992],{},"To start, you have 3 options:",[24,994,995,998],{},[27,996,997],{},"Muscle gain (Caloric surplus)","\nCalories = Base needs + 300-500 cal. Ideal if you're lean and want to build muscle.",[24,1000,1001,1004],{},[27,1002,1003],{},"Weight loss (Caloric deficit)","\nCalories = Base needs - 300-500 cal. Ideal if you're overweight and want to lose fat.",[24,1006,1007,1010],{},[27,1008,1009],{},"Maintenance (Maintenance calories)","\nCalories = Base needs. Ideal if you want body recomposition.",[24,1012,1013,1014,1018],{},"Use our ",[976,1015,1017],{"href":1016},"/en/outils/tdee-calculator","free TDEE calculator"," to know your exact caloric needs.",[59,1020,1022],{"id":1021},"macronutrients-for-beginners","Macronutrients for beginners",[594,1024,1025,1041],{},[597,1026,1027],{},[600,1028,1029,1032,1035,1038],{},[603,1030,1031],{},"Goal",[603,1033,1034],{},"Protein",[603,1036,1037],{},"Carbs",[603,1039,1040],{},"Fat",[616,1042,1043,1059,1075],{},[600,1044,1045,1050,1053,1056],{},[621,1046,1047],{},[27,1048,1049],{},"Muscle gain",[621,1051,1052],{},"1.8-2.2g/kg",[621,1054,1055],{},"4-6g/kg",[621,1057,1058],{},"0.8-1.2g/kg",[600,1060,1061,1066,1069,1072],{},[621,1062,1063],{},[27,1064,1065],{},"Weight loss",[621,1067,1068],{},"2.0-2.4g/kg",[621,1070,1071],{},"2-3g/kg",[621,1073,1074],{},"0.8-1.0g/kg",[600,1076,1077,1082,1085,1088],{},[621,1078,1079],{},[27,1080,1081],{},"Maintenance",[621,1083,1084],{},"1.6-2.0g/kg",[621,1086,1087],{},"3-5g/kg",[621,1089,1058],{},[52,1091],{},[19,1093,1095],{"id":1094},"recovery-just-as-important-as-training","Recovery: Just as important as training",[59,1097,1099],{"id":1098},"sleep","Sleep",[123,1101,1102,1108,1111],{},[126,1103,1104,1107],{},[27,1105,1106],{},"7-9 hours per night"," minimum",[126,1109,1110],{},"Sleep at regular hours",[126,1112,1113],{},"Avoid screens 1h before bed",[59,1115,1117],{"id":1116},"active-rest","Active rest",[123,1119,1120,1123],{},[126,1121,1122],{},"1-2 complete rest days per week",[126,1124,1125],{},"Or light activities (walking, yoga, stretching)",[59,1127,1129],{"id":1128},"stretching","Stretching",[123,1131,1132,1135],{},[126,1133,1134],{},"10-15 min after each session",[126,1136,1137],{},"2-3 full stretching sessions per week",[59,1139,1141],{"id":1140},"hydration","Hydration",[123,1143,1144,1147],{},[126,1145,1146],{},"2-3 liters of water per day minimum",[126,1148,1149],{},"More if you sweat a lot",[52,1151],{},[19,1153,1155],{"id":1154},"common-beginner-mistakes-in-calisthenics","Common beginner mistakes in calisthenics",[59,1157,1159],{"id":1158},"mistake-1-progressing-too-fast","❌ Mistake 1: Progressing too fast",[24,1161,1162],{},"Many beginners want to do handstands from week 1. Result: injuries and frustration. Progress gradually.",[59,1164,1166],{"id":1165},"mistake-2-bad-form","❌ Mistake 2: Bad form",[24,1168,1169],{},"Bad form = fewer results + injury risk. Learn proper form before increasing volume.",[59,1171,1173],{"id":1172},"mistake-3-neglecting-nutrition","❌ Mistake 3: Neglecting nutrition",[24,1175,1176],{},"You won't build muscle without eating enough protein. Nutrition = 50% of results.",[59,1178,1180],{"id":1179},"mistake-4-lack-of-consistency","❌ Mistake 4: Lack of consistency",[24,1182,1183],{},"A perfect workout 2 times a month \u003C an average workout 3 times a week. Consistency wins.",[59,1185,1187],{"id":1186},"mistake-5-ignoring-mobility","❌ Mistake 5: Ignoring mobility",[24,1189,1190],{},"Calisthenics demands mobility. Stretch and work on your flexibility.",[59,1192,1194],{"id":1193},"mistake-6-skipping-warm-up","❌ Mistake 6: Skipping warm-up",[24,1196,1197],{},"Warm-up prepares your muscles and joints. Never skip it.",[59,1199,1201],{"id":1200},"mistake-7-changing-programs-too-often","❌ Mistake 7: Changing programs too often",[24,1203,1204,1205,1208],{},"Give yourself ",[27,1206,1207],{},"at least 4 weeks"," to adapt your routine and see results.",[52,1210],{},[19,1212,1214],{"id":1213},"combine-calisthenics-with-rpgfitness","Combine calisthenics with RPGFitness",[24,1216,1217,1220],{},[27,1218,1219],{},"RPGFitness"," is the ideal app to start calisthenics:",[123,1222,1223,1230,1236,1242,1248],{},[126,1224,1225,1226,1229],{},"✅ ",[27,1227,1228],{},"Gamification",": Turn your training into an RPG game",[126,1231,1225,1232,1235],{},[27,1233,1234],{},"Personalized routines",": Workouts adapted to your level",[126,1237,1225,1238,1241],{},[27,1239,1240],{},"Progress tracking",": Visualize your strength and muscle gains",[126,1243,1225,1244,1247],{},[27,1245,1246],{},"Maximum motivation",": The game system pushes you to stay consistent",[126,1249,1225,1250,1253],{},[27,1251,1252],{},"Completely free",": Access all workouts without paying",[24,1255,1256,1262],{},[976,1257,1261],{"href":1258,"rel":1259},"https://rpgfitness.fr/",[1260],"nofollow","Download RPGFitness"," and start your calisthenics transformation today.",[52,1264],{},[19,1266,1268],{"id":1267},"useful-links-to-progress","Useful links to progress",[123,1270,1271,1276,1282],{},[126,1272,1273,1275],{},[976,1274,979],{"href":978}," — After mastering the basics",[126,1277,1278,1281],{},[976,1279,1280],{"href":1016},"Free TDEE calculator"," — Calculate your caloric needs",[126,1283,1284,1288],{},[976,1285,1287],{"href":1286},"/en/blog/fitness-gamification","Fitness gamification"," — Why gamification boosts motivation",[52,1290],{},[19,1292,1294],{"id":1293},"summary-start-calisthenics-in-5-steps","Summary: Start calisthenics in 5 steps",[59,1296,1298],{"id":1297},"step-1-master-the-7-basic-movements","Step 1: Master the 7 basic movements",[24,1300,1301],{},"Push-ups, squats, dips, inverted rows, pull-ups, lunges, planks. This is your foundation.",[59,1303,1305],{"id":1304},"step-2-follow-a-3-4-dayweek-routine","Step 2: Follow a 3-4 day/week routine",[24,1307,1308],{},"Our beginner routine guides you day by day.",[59,1310,1312],{"id":1311},"step-3-eat-well","Step 3: Eat well",[24,1314,1315],{},"Balanced protein, carbs, fat. Nutrition = 50% of results.",[59,1317,1319],{"id":1318},"step-4-sleep-enough","Step 4: Sleep enough",[24,1321,1322],{},"7-9 hours per night. Your muscles are built while you sleep.",[59,1324,1326],{"id":1325},"step-5-progress-gradually","Step 5: Progress gradually",[24,1328,1329],{},"After 4 weeks, increase volume, reduce rest, or move to harder variations.",[24,1331,1332],{},[27,1333,1334],{},"Expected results:",[123,1336,1337,1343,1349],{},[126,1338,1339,1342],{},[27,1340,1341],{},"Week 2-3",": Better endurance",[126,1344,1345,1348],{},[27,1346,1347],{},"Week 4-6",": First visible muscle gains",[126,1350,1351,1354],{},[27,1352,1353],{},"Week 8-12",": Significant body transformation",[24,1356,1357],{},"Starting calisthenics is simple: begin with the basics, stay consistent, eat well, sleep enough, and progress gradually. Results will follow.",[24,1359,1360,1363],{},[27,1361,1362],{},"Ready to start calisthenics?"," Download RPGFitness and start your transformation now.",{"title":1365,"searchDepth":1366,"depth":1366,"links":1367},"",2,[1368,1369,1378,1387,1393,1399,1403,1409,1418,1419,1420],{"id":21,"depth":1366,"text":22},{"id":56,"depth":1366,"text":57,"children":1370},[1371,1373,1374,1375,1376,1377],{"id":61,"depth":1372,"text":62},3,{"id":68,"depth":1372,"text":69},{"id":75,"depth":1372,"text":76},{"id":82,"depth":1372,"text":83},{"id":89,"depth":1372,"text":90},{"id":96,"depth":1372,"text":97},{"id":105,"depth":1366,"text":106,"children":1379},[1380,1381,1382,1383,1384,1385,1386],{"id":112,"depth":1372,"text":113},{"id":189,"depth":1372,"text":190},{"id":257,"depth":1372,"text":258},{"id":324,"depth":1372,"text":325},{"id":391,"depth":1372,"text":392},{"id":454,"depth":1372,"text":455},{"id":521,"depth":1372,"text":522},{"id":587,"depth":1366,"text":588,"children":1388},[1389,1390,1391,1392],{"id":591,"depth":1372,"text":592},{"id":679,"depth":1372,"text":680},{"id":754,"depth":1372,"text":755},{"id":826,"depth":1372,"text":827},{"id":916,"depth":1366,"text":917,"children":1394},[1395,1396,1397,1398],{"id":923,"depth":1372,"text":924},{"id":935,"depth":1372,"text":936},{"id":947,"depth":1372,"text":948},{"id":962,"depth":1372,"text":963},{"id":984,"depth":1366,"text":985,"children":1400},[1401,1402],{"id":988,"depth":1372,"text":989},{"id":1021,"depth":1372,"text":1022},{"id":1094,"depth":1366,"text":1095,"children":1404},[1405,1406,1407,1408],{"id":1098,"depth":1372,"text":1099},{"id":1116,"depth":1372,"text":1117},{"id":1128,"depth":1372,"text":1129},{"id":1140,"depth":1372,"text":1141},{"id":1154,"depth":1366,"text":1155,"children":1410},[1411,1412,1413,1414,1415,1416,1417],{"id":1158,"depth":1372,"text":1159},{"id":1165,"depth":1372,"text":1166},{"id":1172,"depth":1372,"text":1173},{"id":1179,"depth":1372,"text":1180},{"id":1186,"depth":1372,"text":1187},{"id":1193,"depth":1372,"text":1194},{"id":1200,"depth":1372,"text":1201},{"id":1213,"depth":1366,"text":1214},{"id":1267,"depth":1366,"text":1268},{"id":1293,"depth":1366,"text":1294,"children":1421},[1422,1423,1424,1425,1426],{"id":1297,"depth":1372,"text":1298},{"id":1304,"depth":1372,"text":1305},{"id":1311,"depth":1372,"text":1312},{"id":1318,"depth":1372,"text":1319},{"id":1325,"depth":1372,"text":1326},"2026-03-23","Want to start calisthenics? Discover our complete beginner guide: basic movements, progression, free routine, and how to avoid injuries.","md",{"src":1431},"https://images.pexels.com/photos/7688868/pexels-photo-7688868.jpeg",{"seotitle":5,"seodescription":1433,"faq":1434},"Starting calisthenics? Discover our complete guide: basic movements, mistakes to avoid, free beginner routine. No equipment needed.",[1435,1438,1441,1444,1447,1450,1453,1456],{"question":1436,"answer":1437},"Where do I start with calisthenics as a beginner?","Start with the basic movements: push-ups, squats, chair dips, inverted rows. Master these before progressing. Our beginner routine guides you step by step.",{"question":1439,"answer":1440},"How long before seeing results in calisthenics?","After 2-3 weeks: better endurance and strength. After 4-6 weeks: visible muscle gains. After 8-12 weeks: significant body transformation. Results depend on your nutrition and consistency.",{"question":1442,"answer":1443},"Do I need equipment to start calisthenics?","No. Calisthenics uses your bodyweight. Optional for beginners: a pull-up bar. But you can progress completely without any equipment.",{"question":1445,"answer":1446},"What is the best calisthenics program for beginners?","A program that progresses gradually: week 1-2 (simple movements), week 3-4 (increased volume), week 5+ (harder variations). Our beginner routine follows this progression.",{"question":1448,"answer":1449},"How many days per week to start calisthenics?","3-4 days per week to start. This allows time for recovery. After 4-6 weeks, you can move to 5-6 days/week if you're progressing well.",{"question":1451,"answer":1452},"Can I combine calisthenics and cardio as a beginner?","Yes, it's even recommended. Do 3-4 days of calisthenics + 2-3 days of light cardio (walking, jogging, cycling). This improves your endurance and recovery.",{"question":1454,"answer":1455},"What are the basic calisthenics movements?","The basic movements: push-ups, squats, dips, inverted rows, pull-ups (or assisted), lunges, planks. Master these 7 movements and you have a solid foundation.",{"question":1457,"answer":1458},"How do I avoid injuries in calisthenics?","Always warm up, progress gradually, listen to your body, sleep enough, eat well. Don't force advanced movements too early. Patience is key.",true,"/en/blog/calisthenics-beginner-complete-guide",{"title":5,"description":1428},"calisthenics-beginner-complete-guide","en/blog/calisthenics-beginner-complete-guide","8uVrwDUK4umM7tIEObd-86qyTSPvehCa5prHkjJpd2k",1774704504629]