Calisthenics vs. Weight Lifting

Over the last several years push-ups and chin-ups have been replaced with fancy gyms and state-of-the-art workout machines. Industry is always promoting some new space age contraption guaranteed to give amazing results with no sweat. New “in” exercises require you purchase these new devices.

I prefer something simpler. I’ve done both, weight lifting and calisthenics (a form of exercise consisting of a variety of simple movements––performed without weights or equipment––that are intended to increase body strength and flexibility using the weight of one's own body for resistance.). Here’s some of my reasoning.

I did weight lifting for several years. For a period of a year I lifted 2 hours a day, five days a week. I did bulk up quite a bit and was stronger but it was very impractical.

For starts, weight lifters need to either get a gym pass or buy a weight set. A gym pass usually runs about $50 a month. To get a decent 300lbs weight set you’ll be out $500 (unless you find one at the garage sale of someone else who gave up). If you buy a set, you’ll have to make room to have it set up and use it. This could take over the entire garage or spare bedroom.

To start doing calisthenics all it’ll cost you is some self-motivation and a little sweat. They can be performed just about anywhere, anytime and with no equipment.

Weight lifting isolates muscles and mostly over develops them giving a bulky or “cut” look coveted by most fellas. But even seasoned bench press veterans have trouble doing high-rep pushup or chin-up workouts because their secondary and stabilizer muscles are untrained. Calisthenics are also easier on the joints then weights. There are far less injuries if heavy weights aren’t used.

The push-up is the ultimate barometer of fitness. It tests the whole body, engaging several muscle groups. Besides increasing strength it heightens endurance, balance, range of upper body motion and stability. Weight lifting usually hinders flexibility. Large pushup workouts are great for circulation and overall cardiovascular health. Push-ups are great for strengthening the back, encouraging better posture protecting it from injury and strain. They improve your reaction time and increase blood flow within the torso and arms.

Finally, because push-ups are a high-rep exercise, they help increase blood flow within the torso and arms, which flushes out lactic acid from muscles, lessening any post workout soreness you may have as a result of your weightlifting routine.

Instead of taking time away from family or other duties every day to do your hour workout (or usually closer to two) push-ups along with other calisthenics can be done throughout the day between your various activities wherever you’re at.

If you’re considering a push-up workout program try this simple routine:

Start doing 200 push-ups a day. If your max is under 75 do 8 sets of 25. If your max is over 75 do 4 sets of 50. Work up to 500+ push-ups a day in sets of 50 - 100 for a good workout. These can be spread throughout the day.