Calisthenics: The Ultimate Guide (Everything You Need To Know)

The Ultimate Beginner’s Guide to Calisthenics in Singapore 

You may have seen people using their body weight to exercise in gyms or public spaces like parks or void decks. This form of exercise is called calisthenics – a method that builds strength, flexibility, and endurance using only your body weight. Whether you’re a beginner or an experienced athlete, anyone can start calisthenics at any age. It’s versatile, requires minimal equipment, and can be done anywhere. 

In addition to physical benefits, calisthenics promotes mental well-being, making it a holistic fitness practice.

What is Calisthenics? 

Calisthenics originated from the Greek words “kallos” (beauty) and “sthenos” (strength), highlighting both the aesthetic and functional gains. Its roots trace back to ancient Greece, where warriors used bodyweight training to prepare for battle. Over time, it became a key part of military training worldwide. 

In Singapore, calisthenics has grown in popularity due to its accessibility. Outdoor fitness parks and community groups make it easy to get started without a gym membership. Unlike traditional weightlifting, calisthenics relies on minimal gear, making it both affordable and effective.

Top 5 Benefits of Calisthenics 

1. Improves Functional Strength: Exercises like squats and lunges mimic daily movements, enhancing strength and reducing injury risk. 
2. Boosts Flexibility and Mobility: Regular practice improves range of motion and overall body control. 
3. Enhances Cardiovascular Health: High-intensity calisthenics workouts help improve heart health and lower blood pressure. 
4. Supports Weight Loss and Muscle Tone: Engaging multiple muscle groups at once, calisthenics efficiently burns calories and tones the body. 
5. Cost-Effective and Accessible: Calisthenics can be done with little or no equipment, making it available to everyone. 

Who Benefits from Calisthenics? 

Calisthenics is suitable for all ages and fitness levels. Whether you’re looking to improve general fitness, build strength after an injury, or enhance athletic performance, calisthenics can help. Beginners should start with simple exercises and gradually progress to more advanced moves. 

Basic Calisthenics Exercises and Equipment 

Start with foundational exercises: 

• Push-Ups: Strengthen your chest, shoulders, and triceps.

• Pull-Ups: Target your back, biceps, and shoulders.

• Squats: Work the quadriceps, hamstrings, and glutes.

• Lunges: Engage the legs and core.

• Planks: Build core strength and stability.
  

Popular Calisthenics Influencers in Singapore 

1. Zachary Lee: A freelance calisthenics coach known for his fitness content on Instagram. 
2. Jia En: Combines calisthenics with yoga, offering a holistic approach to fitness on Instagram and YouTube. 
3. Robin Chee: A certified instructor who inspires through his age-defying workouts on Instagram. 
4. The Faculty: Features tutorials and workout challenges from local athletes. 
5. Common Ground SG: A community group practicing calisthenics in public spaces. 
6. Singapore Calisthenics Academy  A dedicated platform for calisthenics enthusiasts in Singapore, sharing tips, events, and workout routines on their Instagram. 
7. Team Strong Silvers: This community group of active senior citizens focused on health and fitness is motivation for anyone looking to kick off their routine. They do a number of activities and encourage everyone to join them. Connect with them on Facebook and Instagram  

Calisthenics is an effective, flexible, and accessible way to stay fit, with a growing community in Singapore. Whether you’re new to fitness or seeking to level up, calisthenics can help you achieve your goals.