Calisthenics is an empowering type of bodyweight training and is a great way for women to improve overall strength, health and increase flexibility. However, it’s frequently viewed as a male-dominated field.This guide will help squash those views and help you start your calisthenics journey whether you’re looking to explore calisthenics for the first time or are new to the fitness world, everyone is welcome to try it out.

The Benefits of Calisthenics for Women 

Before moving onto our women’s calisthenics workout plan, it’s important to know why calisthenics is a great form of exercise for women and even to help you make take that first step if you are hesitant on embarking on your journey:  

• Accessibility: Calisthenics uses your body weight meaning little to no equipment is needed, therefore you can do it nearly anywhere making it perfect for women of all fitness levels.

• Functional Strength: Calisthenic exercises have patterned movements that are used within everyday tasks, improving your overall strength and health which makes your daily and quality of life better.

• Full-Body Workout: Calisthenic workouts engage multiple muscle groups at once which helps improve overall fitness and will also contribute to increased muscle definition.

• Injury Prevention: As calisthenics mainly uses bodyweight, the risk of injury is relatively low which makes it a safe choice for beginners as they embark on their fitness journey.

Warmup (5-10 minutes)

Start your workout with a proper warm-up to get your muscles ready and reduce the risk of injury. Begin with some cardio and dynamic stretches like arm circles, leg swings, hip circles, and deep squats. There are other warm-up exercises you can do but the main focus is to ensure your muscles are ready for the main workout.

Beginner Calisthenic Workout for Women

Within this workout plan are a number of basic calisthenic exercises that target multiple different muscle groups. The goal is to perform 2-3 sets of each individual exercise for 8-12 repetitions per set, with 30-60 seconds rest between each set.

Push-Ups (Knees)

• Start in the plank position with your hands placed shoulder-width apart and your knees on the ground, ensuring to keep your body straight from your head through to your knees.

• Whilst keeping your arms near your torso, bend your elbows to lower your body down to the ground.

• Push your body back up to the starting position and repeat.

Begin with knee push-ups and progress onto regular push-ups once you feel comfortable and confident to do so.

Bodyweight Squats

• Start by standing with your feet shoulder-width apart.

• By bending your knees and pushing your hips back, lower your body down whilst ensuring you keep your back straight and chest up.

• Lower your body down so that your thighs are parallel to the floor or further if you are able to.

• Lift your body back up to the starting position still maintaining the proper form and repeat the exercise.

Plank

• Start in the regular push-up position then lower down to rest on your forearms flat on the ground shoulder-width apart, with your elbows positioned under your shoulders.

• Make sure you keep your body in a straight line from your head all the way through to your heels.

• Whilst keeping that form, hold the plank position between 30-60 seconds.

Lunges

• Stand with your feet shoulder-width apart.

• Step forward with one foot and lower your body down, bending your knees until they both reach a 90 degree angle. Keep an upright posture throughout.

• Push up through your forward heel to the starting position and repeat the exercise on the other leg.

Leg Raises

• Lie flat on your back with your legs straight and together, with your arms by your side.

• Whilst keeping your legs straight and together, lift your legs up off the ground until they are at a 90 degree angle with your torso.

• Lower your legs back down until they are just off the ground and repeat the exercise.

Cool down (5-10 minutes)

Once you have completed your workout, it is very important to cool down to minimise the risk of muscle stiffness, soreness and injury. Include static stretching for each of the muscle groups you used during your workout. Aim to hold each individual stretch for between 15-30 seconds. This will help reduce stiffness for your next workout.

Beginning your calisthenics journey can be empowering, making it an exciting new experience for women. 

It’s a workout that allows women to build their strength, health and flexibility, providing them with confidence. Consistency is key to progress which will help you move onto more advanced calisthenic exercises, once you feel you are comfortable and have mastered the basics of calisthenics.

It is important to recognise that calisthenics is not only a male fitness domain, it is just as much a female fitness field as it is male.Female calisthenics is a great way to build women’s confidence and reach their fitness goals. 

Looking For More?

Village Gym has a variety of fitness classes and equipment that can help improve all aspects of fitness - be it for Calisthenics or any other fitness journey you’re starting on. We also have a host of personal trainers and fitness experts at your disposal that can help you achieve your fitness goals by working with you to tailor personalised workout plans.

No matter your journey, trust Village Gym to help you find the right path!