Study Reveals Calisthenics vs. Weightlifting: Which One Is Best for You? | The Workout Show

Summary

Highlights

• Calisthenics is essentially body-weight training with a wide range of exercises, including push-ups and chin-ups. 🏃
• Weightlifting involves external loads like free weights and machines, crucial for targeted muscle training. 🏋️
• Calisthenics is cost-free, primarily using body weight, making it a budget-friendly option. 💰
• Weightlifting is generally better for beginners due to its varied equipment and exercise options. 🌟
• Calisthenics can be more mentally challenging but rewarding, offering significant mental health benefits. 🌿

Key Takeaways

• Choosing between calisthenics and weightlifting depends on personal goals and circumstances. 🤔
• Calisthenics is cost-effective but challenging for beginners, especially if overweight. 💪
• Weightlifting offers more exercise variety and is often easier for beginners to start. 💼
• Calisthenics and weightlifting both build muscle, but weightlifting is more effective for lower body strength. 🏋️
• Blending both methods is ideal, but weightlifting might be more suitable for most people starting their fitness journey. 🔄

Overview

Chapters

• 00:00 - 00:30: Introduction to Calisthenics vs. Weightlifting This chapter serves as an introduction to the comparison between calisthenics and weightlifting. It begins by posing the question of which training method one should choose for getting in shape – bodyweight exercises or barbell workouts. While noting that this may not be the most crucial decision in one's life, the chapter emphasizes the importance of considering it if one is thinking of starting a training program, or even if they are currently engaged in one. The narrative acknowledges that both training systems, calisthenics and weightlifting, have their advantages and disadvantages. An effective exercise program should ideally integrate elements of both. However, the focus of this chapter is to isolate these two systems, dissect their differences, and help individuals make an informed decision about which might be the better choice for them.
• 00:30 - 01:00: Overview of Training Methods The chapter discusses the comparison between two popular training methods: calisthenics and weightlifting. The narrator emphasizes that having the choice between these two distinct forms of physical activity is beneficial and exciting. There is a promise to give a clear opinion on which method is considered better instead of saying both are equally good. The chapter sets the stage for a showdown to determine the best training method without compromising.
• 01:00 - 01:30: Distinctive Characteristics of Calisthenics and Weightlifting The chapter discusses the distinctive characteristics of calisthenics and weightlifting, highlighting how each favors different aspects of fitness: calisthenics with athleticism and acrobatic-like movements, and weightlifting with mass and strength, exemplified by exercises like deadlifts and bicep curls. Despite their differences, the chapter notes that they often complement each other in training programs. However, the focus of this video is to contrast them rather than combine them.
• 01:30 - 02:00: The Basics of Weightlifting Explained This chapter introduces weightlifting and its basics, comparing it with calisthenics. Weightlifting is described as a popular form of resistance training using external loads such as free weights or machines to stimulate muscles. Common exercises include the bench press, barbell back squat, and deadlift. In contrast, calisthenics is presented as a training method that relies solely on body-weight movements.
• 02:00 - 02:30: Understanding Calisthenics Calisthenics is a form of exercise where the body serves as the primary means of resistance, evolving through increasingly demanding movements including acrobatics. Its popularity has surged with mainstream interest in prison-style and street workouts, though it remains a unique niche within the fitness industry, viewed by some as the purest form of strength training. Even those unfamiliar with the term 'calisthenics' have likely practiced some of its exercises.
• 02:30 - 03:00: Common Calisthenic Exercises This chapter introduces the concept of calisthenics, emphasizing that many exercises like push-ups, dips, lunges, chin-ups, and even box jumps are forms of calisthenics. The chapter clarifies that when discussing calisthenics, it's about the entire system of exercises, not just isolated movements. The goal is to provide viewers with information to help them decide which exercises are best for them.
• 03:00 - 03:30: Choosing the Best Training Method for You The chapter discusses how to choose the most effective training method for an individual, emphasizing that what works best for one person may not be the ideal choice for another. It provides an opinion on what tends to be effective for the majority and suggests comparing different training styles by evaluating various factors. The chapter begins by highlighting cost as a significant consideration, noting that calisthenics, which uses body weight for exercises, is the cheapest option as it is free.
• 03:30 - 04:00: Comparing the Cost of Training Methods The chapter delves into different training methods, emphasizing the varied costs associated with each. Initially, items like resistance bands can aid beginners in exercises such as pull-ups. As one progresses, adding external loads, like kettlebells during chin-ups, can increase workout intensity. While certain equipment like TRX or parallettes can be purchased, they're not essential at the beginning. The basic requirement to start is access to a park with basic facilities.
• 04:00 - 04:30: Ease of Entry: Weightlifting vs. Calisthenics The chapter compares the financial costs associated with starting weightlifting versus calisthenics. It highlights that getting into calisthenics is mostly free if you have access to basics like pull-up bars or can set up inexpensive equipment like TRX in your yard. On the other hand, starting weightlifting requires a significant upfront investment, especially if setting up a home gym, potentially costing around $1,500. The chapter suggests that while this might be a valuable investment over time, it clearly presents a higher financial barrier compared to the virtually cost-free entry point of calisthenics.
• 04:30 - 05:00: Starting Training: Calisthenics Challenges This chapter discusses the option of opting for a gym membership as a cost-effective alternative for fitness training, despite its cumulative expenses. It highlights the range of gym membership costs, with the average being around $40-$50 per month. The chapter underscores the value of investing in a gym membership as a means to maintain one's health, though acknowledging it as an additional expense in the current economic climate.
• 05:00 - 05:30: Long-term Use and Effectiveness of Training Methods The chapter discusses the affordability and accessibility of different training methods, emphasizing calisthenics as a cost-effective option. It compares the ease of entry into weightlifting versus calisthenics and addresses common misconceptions about bodyweight exercises.
• 05:30 - 06:00: The Enjoyment Factor in Training The chapter titled 'The Enjoyment Factor in Training' challenges the common perception that calisthenics are the easier or safer form of exercise. It discusses the misconception that bodyweight exercises are inherently less stressful and more suitable for beginners because they do not involve lifting heavy weights. The text argues against this stereotype, emphasizing that calisthenics can be just as challenging and that the notion of them as a 'soft' form of exercise is misleading.
• 06:00 - 06:30: Determining the Harder Training Method For experienced lifters, bodyweight movements can serve as a good recovery workout. However, for beginners, calisthenics presents a significant challenge. Despite being considered 'basic' exercises within this format, tasks like chin-ups and push-ups are often unachievable for someone new to training. This chapter highlights the discrepancy between assumptions around training difficulty for seasoned athletes versus entry-level individuals, stressing the harder accessibility of bodyweight exercises for those just starting out.
• 06:30 - 07:00: Effectiveness in Building Muscle and Fitness The chapter discusses the basics of building muscle through effective exercises. It highlights the difference between calisthenics and weightlifting, focusing on exercises like the pull-up as a fundamental movement. The text explains that mastering a pull-up can take months due to the challenge of lifting your own body weight, unlike a lat-pulldown where you can adjust the weight incrementally. The chapter emphasizes the importance of form in exercises and how some calisthenic movements are hard to modify for ease.
• 07:00 - 07:30: Comparing Muscle Building and Exercise Variety This chapter compares muscle-building techniques and the variety of exercises available to individuals, highlighting the flexibility offered by gym equipment. It emphasizes the adaptability of exercises like the bench press, which can be performed with minimal weight, making them accessible even to elderly trainees. This is contrasted with bodyweight exercises like push-ups that require lifting one's entire body weight. The chapter underscores the wide range of exercise options available for targeting specific muscle groups, particularly through the use of weights and machines.
• 07:30 - 08:00: Drawbacks of Calisthenics for Lower Body Strength The chapter explores the potential disadvantages of using calisthenics exclusively for developing lower body strength. It highlights the limited variety of exercises compared to traditional gym workouts, which may lead to slower progress. Calisthenics practitioners may face a monotonous routine focusing mainly on improving pull-ups and inverted rows, whereas gym settings offer a wider range of progressive exercises like lat pulldowns and various types of rows that can be tailored by adjusting weights. Consequently, individuals may find calisthenics less appealing or motivating due to the lack of exercise alternatives and slower progression in building lower body strength.
• 08:00 - 08:30: Conclusion and Final Opinion on Training Methods The chapter concludes by suggesting that weightlifting is a more encouraging and accessible approach for beginners starting their strength journey. It highlights the difference in suitability between weightlifting and calisthenics for overweight individuals attempting to lose weight, recommending against starting with calisthenics in such cases.

Study Reveals Calisthenics vs. Weightlifting: Which One Is Best for You? | The Workout Show Transcription

• 00:00 - 00:30 Bodyweight or barbells!? Which one should you choose to get your body in shape!? This might not be the most important decision of your life, but it’s still something you should consider if you’re thinking of training, or even if you currently are. Both of these training systems have their pros and cons that you could benefit from as well as some negatives. The truth is that an awesome program will contain elements of both. But what about if we separate them? What stands out as the ideal choice? This video is going to dissect the variables that set them apart so that you can decide
• 00:30 - 01:00 what is best for you! And be sure to stick around and we will tell you which we think is the best. don’t worry, we’re not going to cop out and say “they’re both the best!”: we will give you an answer!! Let’s get this showdown started! We’re lucky enough to live in a world where we have the opportunity to prioritize our physical activity and we have multiple ways to do it! Two very popular styles are calisthenics vs. weightlifting and the fact we can choose between them is a blessing in itself; you can’t lose! Now these two training methods are about as opposite as you can get.
• 01:00 - 01:30 One favors athleticism and is known for acrobatic-like maneuvers while the other favors mass and strength and is known for huge deadlifts and bicep curls. Interestingly though, even with their differences, calisthenics and weightlifting mesh together like peanut butter and jelly. This is why the majority of effective training programs will have elements of both! However, for this video, we’re going to put this obvious compromise on the sidelines and have them go head-to-head! Before we get to the rest of the video, we need to first give a clear definition for
• 01:30 - 02:00 these two training methods. We can’t make a comparison if we don’t know what we’re talking about! With that said, what is weightlifting? Weightlifting is the most popular type of training and is what you think of when you think about going to the gym. It’s a form of resistance training that involves using external loads, either free weights or machines, to place a stimulus on the muscles. Popular exercises include the bench press, barbell back squat and deadlift. So what is calisthenics? The easiest definition for calisthenics is its body-weight movements. Instead of using external loads, calisthenics is a method of training that only uses the
• 02:00 - 02:30 body as a loading mechanism. This is done by progressing through more challenging movements with the highest level containing various types of acrobatics. Lately, calisthenics has gained a ton of popularity thanks to the rise of interest in prison-style workouts,, as well as street workouts. Still, it has been looked at as a lone wolf in the fitness industry; some considered it the purest form of strength training. Even if you’ve never done “calisthenics”, you have almost certainly done some calisthenic exercises.
• 02:30 - 03:00 In fact, many of the best exercises we do on a regular basis are actually calisthenics. We’re talking about push-ups, dips, lunges and chin-ups. Heck, even exercises such as box jumps, are calisthenic exercises. Therefore, for the remainder of this video then, when we refer to calisthenics, we are referring to the entire system, not specific exercises picked out in isolation; therefore, “calisthenics” means you’re only doing calisthenics. Let’s remember the goal of this video before we go further. This video is going to give you the information you need to decide what’s best for you,
• 03:00 - 03:30 not necessarily what is the best. Nevertheless, we will tell you our opinion on what tends to be most effective for the majority of people. We think the best way to compare these styles of training is to place different variables head to head so that you can compare and contrast, point by point. We will provide you with all the information you need to make an informed consent. Let’s get into it with a big factor; the cost. As calisthenics involves using your body as a load for your exercises, it's the cheapest option you have for training; free!
• 03:30 - 04:00 Well, kind of. When people first start, it can be very useful to have access to a pair of resistance bands to help assist with some exercises such as pull-ups. At the same time, some people will use an external load to help make a movement harder. This might look like holding a kettlebell with your feet while doing chin-ups.. There are also certain pieces of equipment you can buy, such as TRX or parallettes. However, this isn’t necessary at first and could be bought later on. When you first start the only thing you should have access to is a park that has a set of
• 04:00 - 04:30 pull-up bars. So unless you will start by setting up TRX in your yard, you basically just need gas money,or better yet, a bicycle." In comparison, weightlifting is going to cost you some money. Your first option is going to be buying your own equipment but this is going to cost a nice little chunk of money up front. Expect to drop at least $1,500 for a decent home gym that will allow you to train your main lifts Now over the long-run this could be worth it, but you don’t need to be a mathematician to know $1,500 is much more expensive than free.
• 04:30 - 05:00 Your other option is going to cost less up front but can add up overtime; we’re talking about a gym membership. Still, even though it’s not as big of a commitment financially, the unfortunate truth is that gym memberships aren’t getting any cheaper these days! The average gym membership could set you back anywhere from $10-$100 a month but the average is around the $40-$50 range. As we look at the gym as being an investment into one’s health, we definitely think it’s still worth it. However, it is another expense and in these times, with everything getting so expensive,
• 05:00 - 05:30 we understand it can be a big ask for some people. Now the good news is you can find some decent gyms that are less than $20 a month but still; even $20 is more than free. $20 to be exact. Therefore, when we look at pricing, training calisthenics will be the better option for those looking to save money. Now let’s look into ease of entry. Let’s take an average person who is looking to start training; would it be easier to start weightlifting or calisthenics? Our answer might surprise you due to a false perception around bodyweight exercises.
• 05:30 - 06:00 When we talk about calisthenics, many people automatically think that it’s the easier form of training and is easier to do. For example, you may hear a trainer say to just do bodyweight exercises for a recovery workout. It’s often implied that bodyweight exercises are less stressful on the body or that you should have beginners do body weight exercises as they’re “safer”. We mean, you’re not lifting up barbells and heavy weights; you just need to lift your body, right?! We’re not sure where this idea came from but it couldn’t be farther from the truth.
• 06:00 - 06:30 Now for experienced lifters and athletes, it may be true to say that bodyweight movements make a great recovery workout. However, right now we’re talking about ease of entry; we’re talking about a beginner who wants to start training. For this population, calisthenics is extremely difficult to do; even your “basic” exercises. Our team has members who have been trainers for decades and we know first hand that the average person new to training can not perform a single proper chin-up. In fact, it’s not uncommon for a person to not be able to perform a single push-up
• 06:30 - 07:00 with good form. And these are your “basics”, your “bread and butter”. This is why there are programs that are specifically designed to get your first pull-up; and these can take months to complete! The reason being is you only have one choice for a load; your bodyweight! Compare that to a lat-pulldown, the weightlifting equivalent to a pull-up, which allows you to pull just a few pounds at a time if you want! Sure you can modify some calisthenic exercises to make a movement easier, but it can still be very difficult. Let’s compare that to weightlifting.
• 07:00 - 07:30 You will have access to an array of weights and machines that allows you to choose from dozens of exercises; all of which can be loaded with as little weight as you want! When it comes to bench press, we tend to always think of big guys benching 3 plates! Therefore, this may seem funny but in reality, the bench press is easier for an elderly trainee when compared to a push-up. You can go very light with the bench press. If needed, you can use specialty training bars at only 5 or 10 lbs. Compare that to the push-up which requires pushing all of your weight. At the same time, you have significantly more options to train a certain muscle group with
• 07:30 - 08:00 weightlifting. Imagine you start calisthenics and you can only do a chin-up and maybe an inverted row if you have access to a low bar. You will likely have to train for months which will consist solely of working on your pull-up,with the inverted row as your only alternative exercise.. This can be a bit of a downer for some people. However, in the gym, you can set up a lat pulldown with basically any weight you want. You can then train other types of rows and slowly progress; seated row, dumbbell row, high row, landmine row and so on.
• 08:00 - 08:30 This approach tends to be much more encouraging for beginner weightlifters. Therefore, weightlifting is usually the easier method for trainees to begin their strength journey.. Now let’s move to a very specific issue; which is more appropriate for someone wanting to lose weight. It’s no secret that one of the most common reasons people want to start training is to lose weight. This implies that the person is overweight and is looking for the most effective approach. This is simple; if you are overweight, calisthenics will be next to impossible to start with.
• 08:30 - 09:00 As there is no other choice to lift other than your body, it’s not uncommon to suggest to an overweight person that they focus on losing weight before they even try calisthenics. If you don’t, an overweight trainee will be asked to start lifting a lot of weight on their first day of calisthenics. Therefore, if you are overweight, calisthenics can be discouraging; stick with the gym and focus on weight loss as you strengthen your muscles. You can then go back to calisthenics at a different point. Now after you get started, which method is best for long-time use?
• 09:00 - 09:30 Both methods have paths that can be followed long-term. However, they will look very different. Let’s consider the fact that calisthenics is actually composed of a very small group of exercises. In fact, if we were to list every exercise you can do, you’d see that many of them are simply variations and progressions to just a few primary exercises. Now mastering the most advanced exercises can take years and years of practice. We’re talking about knocking out a human flag, planche or a front lever. Training for these exercises can be very effective at increasing strength.
• 09:30 - 10:00 However, people can simply get bored of this. Working on these exercises takes years and it can seem more like skill development than exercise. On the other hand, some people love calisthenics because of this; they love the challenge that calisthenics provides them. Making small improvements, so small that other people won’t even be able to notice, is enough to motivate them and keep them going. However, this is the minority from our experience. Compare this to weightlifting which has a plethora of exercises and pieces of equipment;
• 10:00 - 10:30 you can always add some spice to your training! You want to deadlift? You can do conventional deadlift, sumo deadlift, trap bar deadlift, axle bar deadlift, Romanian deadlift, snatch grip deadlift, landmine deadlift…It's like a buffet of choices!! So much to choose from! Further, improving upon these is qualitative and easy to measure. Week 1 you benched 170lbs and week 4 you benched 175lbs. No question about it, you got stronger! Being able to measure these improvements tend to be more motivational for average lifters.
• 10:30 - 11:00 One more thing to consider. As long as you can put weight on the bar, there’s always room to improve with weight lifting. At the same time, you also have the choice to add as little as you want! This is very important when looking at long-term progress. Progressing can become significantly more difficult the longer you train for. Being able to always add small amounts of weight is the key to long-term success. On the contrary, progressing through calisthenics means to alter your body's positioning and movement to make an exercise harder.
• 11:00 - 11:30 This is far less exact. While you can definitely still do it, it’s simply not as easy. Therefore, when it comes to long-term use, our pick goes to weightlifting. Now the past few variables have primarily been looking at these two methods of training from a physical viewpoint; now let’s look at a mental aspect of training. Which is more “enjoyable”? Now the term “enjoyable” is obviously subjective. However, we think we can answer this for the vast amount of people. Let’s go on a mental journey. Picture this; you’re by yourself in a park, you may or may not have music and no one else
• 11:30 - 12:00 is around. It's a bit hot but you can’t turn down the AC, because there is no AC; there’s not even a fan! As there’s no one around, there’s no one to talk to or get advice from but there’s also no one to push you; no one will know if you did your whole workout or if you even worked out at all! Now picture another scenario.You’re in a climate controlled gym warming up on a piece of cardio with a built in fan. There’s no bugs and the sun isn’t beating down on you. As you train, there’s a slew of other guys and girls training hard that acts as motivation in itself.
• 12:00 - 12:30 There’s also some veterans around that you can get some quick advice from. Oh yea, there’s also a sauna and shower in the bathroom. Now this is a bit exaggerated but it’s to make a point. In these scenarios, it takes a specific person to thrive in the first scenario and it tends to be the minority. We want to make a side-note here. We realize that you could do calisthenics inside a gym. However, if you were inside a gym, this shouldn’t even be a decision as you’ve already paid a gym membership and you should just use both! Ok, let’s keep moving! Now being outside in nature does have some benefits, assuming it’s a nice day.
• 12:30 - 13:00 Research has shown that training outdoors can result in a marked improvement in mental health by reducing stress, improving mood and improving self-esteem. However, the same can be said for working out in general. Further, most people are motivated when training in the presence of other people, regardless of talking or not. We do know that on average, people will train harder and perform more work under supervision; this has been shown in studies. At the same time, we have a ton of anecdotal reports from regular trainees who report lifting
• 13:00 - 13:30 harder while around other lifters, particularly of the opposite sex. Now you can find a calisthenics training partner but it is significantly less common so finding one will be harder. Then consider there’s always someone at the gym Therefore, for the vast majority of people, weightlifting will generally be a more enjoyable experience as well as being more motivating. Before we get to the most important question there is, let’s find out which one is harder!? Or should we say, “more rewarding"?!
• 13:30 - 14:00 When it comes to weightlifting, it’s as hard as you want to make it. As you use an external loading mechanism, a lifter is able to adjust the weight so it suits their strength level. Feeling a little tired? Take off some weight! Did you get the best night of sleep ever? Try a few more pounds! However, when it comes to calisthenics, you don’t have a ton of options. One of the most popular ways to increase the load is to use progressions in a movement. For example, working from a push-up to a single-arm pushup; or you can work from an assisted pull-up to a pull-up to an archer pull-up.
• 14:00 - 14:30 One of the holy grails of calisthenics is a muscle-up! However, progressing to the advanced variations of exercises takes a lot of time. You can spend months just to get one step higher in a progression plan. Now when you do, it feels amazing! This is why doing muscle-ups will generally get more attention than a 5 plate deadlift; these can take a similar amount of time to achieve but the muscle-up tends to be more exciting. So in this context, it’s safe to say that calisthenics is more challenging than weightlifting. Now let’s look at the big one. Which is more effective; calisthenics or weightlifting?
• 14:30 - 15:00 As you could imagine, there’s a lot of nuance to dig through to fully answer this. We first want to say that both of these methods are very effective at improving fitness, building strength and increasing muscle mass. Somewhere along the line, a rumor started that said calisthenics isn’t good at building muscle. Let’s nip this in the bud right now; Yes it can!!! Lifting and pushing your body weight provides the exact same stimulus to your body as lifting and pushing weights. It’s not as if your muscles are communicating that you’re only doing push-ups so they
• 15:00 - 15:30 don’t need to grow bigger and stronger; a stimulus is a stimulus! In fact, studies have measured the muscle activation of push-ups and bench press at comparable loads; push-ups using a resistance band to load the movement. Researchers found that not only do they result in similar levels of muscle activation, they result in similar increases in strength and muscle gains! So yes, they’re both effective. However, they are not equal. We want to draw your attention to the fact that doing pushups in the study required the use of a thick resistance band to produce enough force.
• 15:30 - 16:00 This means that an additional external force was required. Let’s assume that we’re not purists and this still counts as calisthenics. The fact is that not every moment pattern can be manipulated so easily. And while you could use harder progressions, like working to a one-arm push-up, you’re still limited to your bodyweight in these scenarios and these progression are not incrementally equal. In other words, you can’t continuously add 2.5 lbs to the movement like you can with weightlifting! Another issue is that there simply aren’t as many exercises to do; not to mention it’s
• 16:00 - 16:30 near impossible to do isolations. With weightlifting, you can literally have dozens of exercises for each movement pattern. However, for calisthenics, you can’t even perform some movement patterns. Perhaps the biggest drawback that calisthenics has regarding its overall effectiveness is building muscle is in the lower body. There’s a pretty common stereotype in the fitness world against people who do calisthenics that says they all have skinny legs. This isn’t entirely untrue, at least when compared to those who train legs at the gym.
• 16:30 - 17:00 What gives this some legitimacy is that there is only so much you can do to load your legs with calisthenics. Think about this. If you go to the gym, are you going to do bench press with the same weight you do leg press? Of course not! Your legs are significantly stronger than your upper body and need a heavier load to provide a sufficient stimulus. The problem is you only have your body as a load meaning you're training both your upper body and lower body with the same weight! Now you can do variations of squats to place a heavier load on your legs, such as single
• 17:00 - 17:30 leg squats. However, these are actually attainable relatively easy and are nowhere near the same as doing heavy squats, deadlifts and leg press. In addition, while you can do squats, doing any sort of hip-hinge with a meaningful load is basically impossible. So while you can definitely build a solid pair of legs with calisthenics, weight lifting is definitely more effective. So due to this, along with the large variety of exercises and ability to load, we think that when taken in isolation and having to choose, weightlifting is overall more effective.
• 17:30 - 18:00 We’ve now gone through just about all of the important variables that separate these two awesome forms of training. So by now, you should have a pretty good idea of what’s best for you. So what’s our opinion? Well the obvious answer is to use both. Just about all of the programs we suggest include a mixture and some of our favorite exercises are calisthenics such as the dip or pull-up. However, we told you we had a favorite and we do. We think that for the majority of people looking to start training, weightlifting is the more
• 18:00 - 18:30 appropriate choice due to all the reasons we spoke about but primarily due to the variety of exercises and ease of progression. Is that what you thought?