Calisthenics and gym are two training methods often compared when someone wants to start a fitness journey. Both have their own advantages and disadvantages, and are suited to different needs and goals.
What is Calisthenics?
Calisthenics is an exercise that uses your own body weight as resistance to develop strength and fitness. This type of exercise includes movements such as push-ups, pull-ups, squats, and planks. Calisthenics emphasizes developing functional strength, mobility, and balance.
Advantages of Calisthenics
- No Expensive Equipment Required: One of the biggest advantages of calisthenics is that you don't need expensive equipment or a gym membership. Using just your own body weight and surrounding objects, you can practice anywhere, whether at home, in a park, or in any other outdoor area.
- Works Multiple Muscles at Once: Most calisthenic exercises are compound movements, meaning they involve more than one muscle group. For example, push-ups engage the chest, shoulders, and triceps all at once, helping to burn more calories and train muscles more effectively.
- Improve Functional Strength and Mobility: Calisthenics emphasizes more functional and dynamic movements. Exercises like handstands, pistol squats, and muscle-ups require core strength, balance, and flexibility. This is crucial for everyday activities and reduces the risk of injury.
- Flexibility in Training: Since you're not limited by equipment or location, you can do calisthenics anytime, anywhere. This is ideal for those with busy schedules.
Calisthenics Deficiency
- Slow Progress for Beginners: For someone just starting out, calisthenics can seem challenging because it requires basic skills like adequate strength and balance. For example, not everyone can do pull-ups easily at first.
- Difficulty Increasing Load Gradually: In calisthenics, to increase the intensity of an exercise, you must modify the movement or increase the repetitions, which may not provide a measurable increase in load like using weights at the gym.
What is a Gym ?
A gym is a place equipped with various exercise equipment such as dumbbells , barbells , weight machines, and cardio equipment . In a gym, training focuses more on increasing strength and muscle mass using external weights.
Gym Advantages
- Easy to Increase Weight: One of the advantages of the gym is that you can easily increase the weight, making it more effective in increasing strength and muscle mass. With a variety of equipment available, you can gradually increase the weight according to your ability and training goals.
- Wide Range of Exercise Options: Gyms offer a wide variety of equipment to target specific muscles. This allows you to focus on specific body parts you want to strengthen or tone.
- More Measurable and Controllable: When working out at the gym, you can clearly measure the intensity of your workout, such as the number of repetitions, sets, and weight used. This makes it easier to follow a structured training program.
Lack of Gym
- Membership Fees Required: Working out at a gym usually requires a monthly or annual membership fee, which can be quite expensive, especially if the gym has extensive facilities. Additionally, you may also need to purchase additional supplements.
- Equipment Dependence: Unlike calisthenics, which is more flexible, gym exercises usually require specialized equipment. If you can't get to the gym, your workouts may be limited.
- Lack of Focus on Mobility and Flexibility: While gym workouts can increase muscle strength and size, they typically lack a focus on mobility or functional movements that can be applied to everyday life.
Calisthenics vs Gym Comparison Based on Training Goals
After understanding the advantages and disadvantages of each, it's time to determine which one is more suitable for you based on the training goals you want to achieve.
1. Increase Muscle Mass
If your primary goal is to gain muscle mass, the gym may be a better choice. Using external weights like dumbbells and machines allows you to train your muscles more specifically and intensely. Calisthenics can also help build muscle, but requires more difficult movement modifications to achieve the same intensity.
2. Lose Weight
Calisthenics is more effective for weight loss because most of the movements engage multiple muscle groups at once and increase your heart rate. Exercises like burpees, mountain climbers, and jumping jacks burn calories faster than weight training.
3. Increase Functional Strength
Calisthenics excels in functional strength because it incorporates dynamic movements that engage multiple muscles and joints. Exercises like push-ups, pull-ups, and planks not only improve strength but also balance and coordination.
4. Flexibility and Mobility
Calisthenics emphasizes flexibility and mobility, as the movements tend to be freer and more natural. Gym workouts, on the other hand, typically focus on linear movements, such as the bench press or leg press, which lack mobility.
5. Time Efficiency
Calisthenics can be a more efficient option if you're short on time. You can do the exercises anywhere without requiring special preparation or travel time to the gym. On the other hand, gym workouts can take longer to complete because of the alternating use of equipment or specific programs.
Tips for Choosing Calisthenics or Gym
Choosing between calisthenics or a gym depends on your preferences and fitness goals. Here are some tips to help you make the right choice:
1. Evaluate Your Fitness Goals
Do you want to gain muscle mass, improve functional strength, or simply maintain fitness? Defining your goals will make it easier to choose the right type of exercise.
2. Pay attention to the budget
If budget is a concern, calisthenics is a more economical option. You don't need to pay for a gym membership or buy additional equipment. However, if budget isn't an issue, joining a well-equipped gym can provide a wider variety of workouts.
3. Consider Schedule Flexibility
Calisthenics offers flexibility in time and location. If you travel frequently or have an irregular schedule, calisthenics can be a practical solution for maintaining a workout routine. However, if you prefer a focused and structured atmosphere, a gym may be more suitable.
Calisthenics and the gym each have their own advantages and disadvantages. Both can help you achieve your fitness goals, but the best choice depends on your preferences, budget, and desired goals.
If you're looking for a flexible, cost-effective workout that builds functional strength, calisthenics can be a great option. However, if you're looking to build muscle mass in a measurable way and have access to a variety of equipment, a gym is a more suitable option.
Ultimately, there's no right or wrong answer between calisthenics and the gym. Try both and find which one you enjoy most and which one best suits your needs!
