How To Train At 50 And Dare To Bare Your Arms & Abs

How To Train At 50 And Dare To Bare Your Arms & Abs

Let’s face it…  We all want nice arms and a waistline we can show off to the world. Better yet, we all want to be fit no matter our age.

Women want Michelle Obama’s arms, Kelly Ripa’s abs, and Rachel Mclish full package.

Men want Arnold Schwarzenegger”s arms, Daniel Craig’s eight pack, and Sylvester Stallone’s physique.

And they want to have these at any age.

But why does aging past 50 years mean you can’t have a sexy waistline and strong arms?

Older and wiser does NOT have to mean fatter, weaker and jigglier.  

In this post, I will teach you a different way to approach your body training.  It is less conventional, yet very effective if you are over the age of 50.  Because training daily, as a habit to better your body, should be as natural as brushing your teeth.

The “rules” changed when you entered your 50’s. Do you change your approach to match the new rules?

In my experience, the most frustrating thing for my older clients is the realization that they are no longer 23 years old. But age is not the problem. It’s your body that changes.

What worked in your thirties no longer works in your fifties.

So how can you train now that you are in your 50’s?

Improvidus, apto quod victum

As most U.S. Marines will tell you, “Improvise, adapt, overcome.”

Age-related muscle loss and fat gain are not for YOU.

Most science suggests that as we age we have little to no control over these things.

We need to take action to overcome our own bodies.

Many age-related issues can be avoided with strength training and good nutrition. Aging does NOT mean more aches and pains, unless YOU allow them.

Yes, the “rules” did change somewhere along the way. But it is up to us, athletes, to challenge those “rules.”

[VERY IMPORTANT] If you are new to training, go easy, get guidance and be patient. If you ARE over 30, overweight and in chronic pain – visit your trusted medical professional before taking on any exercise program.

The biggest rule I suggest you break is your training frequency.

As we age, moving more often is really helpful. Training daily helps keep things going, and if done right, leads to less frustration and better results.

Are you ready for a paradigm shift?

A training session can be done in 5 minutes.

Read that again.

Five minutes to train? NO WAY.

Yes way.

5 minutes for A Training Session.

Here’s an example – Set a countdown timer for 5 minutes.

NO… Really.  Stop, grab your phone and set a countdown timer.  Do it now.  I’ll wait.

C’mon… Just do it.

OK. Start the timer.

Perform 21 “air” squats, followed by 8 straight bridges or wall walks.  Repeat this sequence as many times as the timer allows.  That’s One Training Session, done.

If you did it… Congratulations!

You could have done that session literally ANYWHERE and anytime.

Now do that 4 more times today.  Whenever you can.

NO gym required.  NO wasted/lost time.  Just 15 to 25 minutes of focused exercise for an entire day.

“But Steeeeve…  You said ARMS and ABS!?”

Yes, I did.  Fortunately, I am a “responsible” training specialist.

Deep squats DO work your abs, especially your lower belly and pelvic floor.  The straight bridge hit the back of your arms, didn’t it? There’s your arms.

Now, how’s your Plank?

Can you hold a Straight Arm (Push Up Position) Plank for 2 Minutes?

If NO, Start here.  It really is important for your shoulder health and core strength.

Clockwise from top:  Low Plank, Reverse Plank, Prone Back Extension, Side Plank, Front Plank

The basics of the plank must be practiced and developed.

plank positionHere’s your core training if the 2 minute plank eludes you:

Work on holding each of these for 20 seconds a few to several times per day.  Increase your time to build up toward 60 seconds each. Test your plank in 3 weeks and let me know where you’re at.

Clockwise from top:  Low Plank, Reverse Plank, Prone Back Extension, Side Plank, Front Plank

push up, bridge

If your plank is solid, try this:
  • Push Up  (pick the version that challenges you for 13 reps)
  • Straight Bridge

Stick to the 5-minute timer.  Alternate back and forth between exercises (8 reps each), resting as needed.

How do your arms feel?

Continue to do this session throughout your day.

ADIT – What does it mean

You might be able to do 5, 8, or more 5-minute training sessions per day.  Each session “Hits” your metabolism pretty hard.

Each session makes a barely noticeable dent in your time.

I call this, All-Day Interval Training (ADIT).

Yes, I just made that up and I claim dibs for infinity!

Why wouldn’t ADIT be great for your fat reduction efforts??  Rhetorical. It will.

If body fat reduction is a priority – Prioritize 5 minutes (One “mini-session”) of exercise before any meal, snack, or beverage (other than water).

If muscle growth is a priority – Get a solid 10-12 minutes of targeted work 4 times per week.  Your targeted muscles should feel “Pumped Up” after these.

I’m gonna share with you another another secret.

Work your whole body, or most of it, all the time, with every exercise.

Sorry, machines really won’t cut it. Not most of the time. Or at all, in my world.

The first combo I shared worked your core hard.  Upper back and glutes…  so what  muscles are left?

More importantly (if you tried it), How Do YOUR Arms FEEL?

We targeted the arms and the back of the arms.

Tomorrow we target something else. Could be legs. But WHY?

calisthenics training over 50

It’s all about the arms and abs, right?

Top secret:  Do one session every day for legs, like the 5 minutes we did above.

Here’s for tomorrow:  grab a moderately heavy Dumbbell for Biceps Curls.  You only need one as you will be doing one arm at a time (more challenge for the core).

Alternate 8 or more

  • Dips (bench, chair, box, bars, etc.) with,

1-Arm Strict Biceps Curls for the same number of reps on each arm.  (Concentration Curl shown)

If it’s a busy day at work…  Every 30 minutes, do one round, more if you can.  Don’t forget 5 minutes for the legs.  You could do “double step stairs”, up and down in the stairwells before lunch.  In the picture, I did Picnic Bench Step Ups.

Hopefully by now you’ve picked up on my concept of increased training frequency and exercising as a habit.

The most important thing is to successfully turn exercise into habit

  • Train every day. Don’t kill yourself everyday.  Target the important areas (Arms & Abs) daily.
  • Accumulate 20 or more minutes of total training per day.
  • Focus on multi-jointed movements that require your core (not a bench) to support you.
  • You don’t need a gym or special clothing to be strong and sexy.
  • Mobility training is still training. Two 5-minute mobility sessions per day is a great idea.

If it’s important, DO it every day.

Train your arms and core daily.  You can find more training sessions on my Instagram.

One more secret

This is an “AB” or core training secret – Do NOT focus on crunching the “6-pack”.  Instead, imagine a ball inside the middle of your abdomen.  Crush down on the entire surface of that ball – Squeeze from all sides.  Doing a Kegel helps here.

Using calisthenics and bodyweight protocols/progressions can thoroughly train you for strength, fat loss, mobility, and power in for short sessions every day.

The key is to Do It Every Day.

This helps to solidify the HABIT of exercise.  How many days would you go without brushing your teeth?

It’s not some competitive gym thing.  It’s about YOU and YOUR body.

This is real world, common sense physical culture.

To learn more different techniques of weaving your “workouts” into your day, leave questions in the comments below.

Are you ready to Overcome your 50’s?

Improvise. Adapt. Overcome.

Trainer Steve

P.S. – Below are a list of trainings I did while writing this article:

  • Tactical Pull Ups
  • Ring Rows
  • Close Push Ups
  • Bridge Push Ups
  • Pike Push Ups

Each session provided a nice break from the keyboard and took me about 3-5 minutes.

Bonus Arms:  Halo Arms, Halo Tri-Extensions and Halo Curls

Halo Arms, Halo Tri-Extensions and Halo Curls

Bonus:  Whole Body Circuit

whole body circuit

calisthenics assessment

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Trainer Steve lives in Connecticut and has been helping people realize stronger, healthier bodies for more than 12 years. His goal is to rebuild the lost Physical Culture humans once had. No crazy methods or snake oil, only the basics of good human movement and real food.
Steve’s beliefs are simple:
Strength will never be a “Fad”
Move very well and often (like a 6 year old, regardless of age)
Lean body mass (muscle, bone) must NOT be lost
Eat Real Food
Physical Fitness needs to be your habit

Follow Steve on Instagram: @gfdfitness
Email: Info@FitnessRehabCT.com

9 Reasons Why You Should Start Doing Handstand Push-Up

9 Reasons Why You Should Start Doing Handstand Push-Up

Have you ever experienced going to a park, to a beach, or to a gym, or just simply watching online these ultimately strong or scrawny dudes who can do a handstand push up as if it’s nothing? Most probably, you asked yourself,

  • “Why in the heck they are doing that to themselves?” or

  • “How can they do that? I can’t even do a regular push-up.”

But you are still impressed as to how strong they look like, then keep on reading.

You want to know why they are doing that complex movement when you can’t even find motivation in you to do your first push-up. You want to know why they look so cool and strong doing that and how you can also look so cool and strong. You want to know how long they trained before they were able to do their first handstand push-up and if it will take you an entire lifetime to learn that so better just give up now.

It’s normal to be intrigued. But mind you, handstand push-ups will change the way how you think about the world of fitness.

But mind you, handstand push-ups will change the way how you think about the world of fitness.

Let me show you the real deal about handstand push-ups and why this movement is a must-learn among all the other calisthenics movement. 

Handstand Push-Up? But which one?

I’ve been mentioning handstand push-up for several times already.

But let me discuss briefly what is a handstand push-up as there is a bit confusion on how to actually perform it.

I get asked all the time:

  • Do you have to do a handstand first then let go and do a push up?
  • Do you have to do a push-up first then move to a handstand position? Or do you have to do both at the same time?
  • Do you need a wall to support you or do you have to do it freestanding?

The truth is that there are few types of handstand push-ups such as wall handstand push-ups, freestanding handstand push-ups and   kipping handstand push-ups. However, we will stick with the basics for this article. I want you to understand the fundamentals of a handstand push-up before dwelling into different variations.

The fundamentals of a handstand push up

Basically, a handstand push-up is just like a normal push-up but instead of doing the push-up parallel to the ground, you have to do the push-up inverted. Yep. You read it right. INVERTED.

Come on, it doesn’t sound so bad right? I know that a handstand already sounds so cool but you can be COOLER by performing handstand push-ups.

Muscle Groups Involved in a Handstand Push-Up.

Before we get into the whole fiasco of why we should start doing a handstand push-up, let us first look into the muscle groups involved in this compound movement.

Push-ups mainly activate the arms and the chest while handstand warms up the shoulders, backs, arms and chest. Having these two upper body movements into one complex movement, you will not only activate your upper body muscles.

You will have to activate your entire body to perform a handstand push up.

These are the major muscle groups being used when performing a handstand push up:

  • Shoulders.

  • Your shoulders carry most of your weight in a handstand position. What more if you do a push-up while in a handstand position. Your shoulders will surely feel the burn for the movement but I assure you that your shoulders will be as strong as a bull.
  • Pectoralis Major.

  • Simply, your pecs or your chest muscles are also activated in doing a handstand push-up just like when you are performing a normal standard push-up.
  • Triceps Brachii.

  • When you dip for a push-up while in a handstand position, your triceps give your elbows the power to lift yourself back up in a handstand position again.
  • Lateral Deltoids.

  • This muscle group can be found above your biceps. To be able to maintain your balance and do that press for the push-up, your deltoids are ready to serve you.
  • Trapezius.

  • Look at your back in the mirror. If you can visualize a V-shaped muscle from the base of your back deltoid down to your middle back, that would be your Trapezius. This back muscle stabilizes your shoulders to carry your weight.
  • Serratus Anterior.

  • Responsible for your stabilization in performing the handstand push-up itself, this muscle group can be found at the side of your ribs extending to your back.

activated muscle groups in a handstand push-up
For the record, the mentioned muscle groups are not the only ones involved in performing a handstand push-up. YOUR WHOLE BODY is required to perform the deed.

Ready? Set… Go!

Obviously, you won’t be starting with the handstand push-up right away.

Since this is a compound movement, you have to familiarize yourself first with the let alone movements of push-ups and handstands.

Make sure to watch this very short video on how you can perform a standard push-up.

After that, let’s familiarize yourself with a handstand position. Handstand itself is already a challenging movement. If you are not used to doing this, it is better that we prioritize SAFETY before progressing to a handstand push-up.

If you can’t do a handstand, that is totally fine. You can check out our fundamental course on Calisthenics Academy.

Take the assessment so we can provide you a fully personalised training program professionally and efficiently to help you get where you need to be and to see how you stack up on the road to the handstand and other fundamental calisthenics moves.

Once you are comfortable with the two movements, you can start training for your first handstand push-up. Don’t be overconfident though. Always be safe in executing these movements.

The PROPER FORM of a Handstand Push Up

Despite knowing how to do a handstand, we strongly encourage you to master the proper form first before advancing to the handstand push-ups. This is the perfect freestanding handstand:

perfect freestanding handstand

Your GOAL is to be able to do this position in a COMFORTABLE manner. You have to make sure that you build up on our strength to be able to support yourself in the handstand position and to sustain that position long enough for a handstand push-up.

Be mindful in keeping your body alignment straight. Your hips must be fully extended as well as your elbows and wrists. Your spine must be in a neutral position and NOT LIKE THIS:
bad handstand

 

The ultimate step for you to reach before performing a handstand push-up is to be able to sustain the handstand position in PROPER FORM.
good handstand

REMEMBER!!!

The 45 degree angle during the handstand position before you do the press is VERY IMPORTANT for a SUCCESSFUL HANDSTAND PUSH-UP. This angle will help you to stabilize while pushing yourself towards the ground.

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To help you even further, this handstand push up progression can lead you to the right track..

It’s perfectly fine to start with a push-up, then to a handstand, before attempting to do a handstand push-up. In this way, you will be stronger and more capable after learning and mastering the fundamentals.

Check this out to see how COOL a handstand push-up looks like.

 

Why bother doing handstand push-ups?

After the lengthy discussion on what and how do you perform handstand push-ups, here are 9 MAJOR REASONS why doing a HANDSTAND PUSH-UP daily can help you to be STRONGER AND BETTER:

1.Very effective to build strength in your shoulders and upper body.

       Since a handstand push-up is a compound movement of a handstand and a push-up which both target the upper body, performing this can obviously strengthen your shoulders and upper body. According to B.K.S. Iyengar, the venerable founder of Iyengar yoga, sustaining a handstand itself requires you to have stronger upper body muscles. Whatmore if you are performing handstand push-ups.

2. Improve your balance, focus, and brain function.

Being in an inverted position means that blood will rush to your brain. Abundant oxygen supply will be delivered to the brain which will be used to function and to focus effectively. Aside from that, the inverted position also elevates your mood and reduce the risk for depression as discussed by the “Yoga Journal.”

Hanging upside down will totally give you a different perspective on how you see the world. LITERALLY. Hence, performing handstand push-ups motivate you to focus more to maintain your balance.

3. Increase your glute and core power.

Handstand push-ups are more challenging than normal push-ups and crunches mainly because you are performing the movement against the gravity.

Simply put, you are putting more work for your glutes and core when you have to pull yourself up after pressing for a handstand push-up. You have to engage your core and glutes completely to maintain your balance and power.

This additional work makes this movement beneficial than the other movements.

4. Being comfortable with the uncomfortable.

We all know that challenges excite us. Doing the same things over and over again will make us resistant to the effect that these things can give us. If you are so used to doing push-ups or handstands and they don’t challenge you anymore, the benefit of building stronger muscles doesn’t really show.

Trying to do something uncomfortable like handstand push-ups will continuously keep your interest and challenge you to do better at it. Let’s just say that it’s similar to dating. You don’t want to always do the same thing every single time and still feel the excitement and engagement from your partner.

As long as you are motivated to do better at something you are not, the results of that hard work will surely pay off.

5. Doing a handstand push-ups makes stronger!

Let’s stop pretending that doing a handstand alone doesn’t impress you at all. We all know it is pretty challenging to balance yourself in an inverted position.

What more if you can do a handstand push-up? Trust me, after you manage to do your first rep, a wave of pride will immediately rush through you and you’ll feel stronger more than ever.

6. Significant back pain reduction

Being inverted releases the gravitational pressure off your nerve roots and discs in your space. As discussed by Dr. Lakowski of Mayo Clinic, you will have more space between your vertebrae hence decompressing your spine relieving back pain. Although, this is not advisable for someone who has high blood pressure and glaucoma since blood will be rushing to your brain.

7. Definitely a stress-reliever.

According to published medical studies of Teeter, stress is typically related to increasing tension in your muscles that can cause pain and inflammation. Being inverted in a handstand push-up helps the body to circulate the blood to reach the sore muscles. Aside from that, this blood circulation helps the lymphatic system to flush out the toxin build-up from the muscles that cause tension and stress.

Performing a handstand push-up enables your body to rehydrate the discs, reduce nerve pressure, realign the spine and relax the tense muscles which definitely reduce stress.

8. You can grow taller!

In one of the podcast episodes of Jeff Sanders<, he interviewed Dr. Lockhart who claimed to grow 1.5 inches for being inverted.

If you perform handstand push-ups daily, your back is frequently decompressed, relieving pressure from your back and increasing the space in your vertebral discs. Hence, this particular movement can help you to lengthen your spine and grow taller. How amazing is that?! You still have hope to achieve that dream height!

9. Stronger body, better posture.

Helping your spine to take a break for standing as always, doing handstand push-ups can reset your spine by decompressing and realign it to aid you in having a better posture. No only you are training for a stronger body, but you are also giving your spine a favour by having a better posture.

To sum things up…

You should not have a second thought of starting your training for handstand push-ups. Aside from looking cooler and becoming stronger, handstand push-ups can also help you physically and physiologically. This compound movement does magic to your spine, balance, brain function, flexibility and strength. Handstand push-ups are one of the most effective and reliable calisthenic movements that will strengthen and improve your body in no time.

Before I end, I want you to DECIDE NOW that you will start your training to your first handstand push-up. Take note of your starting prowess and then comment on this article weekly regarding your improvements. In that way, you won’t forget to look back into the fundamentals and the benefits as you progress your skills in performing handstand push-ups

calisthenics assessment

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

The most important lesson Thomas learned with calisthenics

Join the tribe of Movement & Calisthenics Athletes Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

This is story of Thomas – Calisthenics Academy

Thomas is a banker living and working in Frankfurt, Germany. He was a paying member at a gym he never attended for several years before setting his sights on bodyweight training and running.

“Moving continuously in the right direction is more important than speed which you may not be able to hold and that eventually makes you stop.”

At 44, Thomas began to pay more attention to his fitness, even taking a friend’s bet to take on a daunting goal.

“My friend challenged me to finish a half-marathon. I had never finished a run of this length before.”

He’s been a regular runner ever since, although it wasn’t enough for him.

“Now I focus on bodyweight training. I still go running but only as additional cardio-training twice a week. Even now, I still have enough stamina to participate in half-marathons.”

Tom wanted a different body than a runner’s body, which is why he’s focused his attention on calisthenics.

“The body I am aiming for is more athletic than a runner’s: between a swimmer and a gymnast with well-defined muscles and low bodyfat.”

“After looking at several websites and programs I found that Calisthenics Academy is closest to my preferences: It offers a structured approach and clear path to defined goals (the eight exercises). Small steps to continuously progress strength and skills and simultaneously considering that the body (the joints) needs time to adapt to the growing challenge and so to reduce the risk of injury.”

The 3 main benefits Thomas has gained since joining the Calisthenics Academy community

He no longer struggles to be consistent

When it comes to his exercise routines, Thomas is a man of extremes. He will either be training intensively or doing little to nothing at all. “My biggest challenge is to train consistently. I have a pattern of training very hard for a few months and then swinging to the others extreme of working out very little.”

Since joining Calisthenics Academy, Thomas has succeeded in finding the right balance between consistent and fixed timeslots to train and his sometimes changing schedule.

“I pencil my training days in four weeks in advance. I then plan my other dates around the training. If there is a collision with dates I still have the flexibility to move the training to other dates.”

He has become more patient with himself

Because of his challenging schedule and his all-or-nothing tendencies, Thomas has often felt very impatient with himself. His flexibility in setting his schedule has given him the chance to rethink his view of exercise in addition to understanding “consistent training” a little differently.

“I have become more patient with myself considering my training and my progress: Even if I have to miss scheduled trainings due to the circumstances (e.g. business travel, sickness/flu) I am not blaming myself for not taking training seriously enough or losing faith in reaching my training goals.”

He no longer feels guilty, which gives him a healthier mindset about his training. It’s a lifelong journey, and you shouldn’t beat yourself up for missing a day.

“As long as I move towards my goal and do not lose sight of the goal, there’s no drama when I have to miss a training session.”

He feels supported through the entire experience

Tom has found a training program that fits his needs perfectly. Calisthenics Academy is as personalized as it can get without paying a trainer to constantly monitor your progress. “Calisthenics Academy promises and delivers. After looking at several programs I consider it currently to have the best platform and approach.”

But more than that, Calisthenics Academy is a community of athletes and trainers who are all working towards a common goal: getting fit, getting healthier and gaining amazing new skills in the safest possible way. We all want to support each other in our efforts, pick each other up when we’re down and push each other forward when we might need a nudge.

Thomas has experienced this support first-hand from the Calisthenics Academy team.

“The Academy staff is very devoted to bringing its members to success and are sincerely interested in receiving feedback to continuously improve the quality of their service.”

Finding Calisthenics Academy

Thomas searched the internet for different training programs. He was already familiar with bodyweight training, having used other programs in the past. However, none seemed to fit his needs as well as Calisthenics Academy.

“After looking at several websites and programs I found that Calisthenics Academy is closest to my preferences: It offers a structured approach and clear path to defined goals. Its small steps continuously progress strength and skills while giving the body time to adapt to the growing challenge and so to reduce the risk of injury.”

“The changing demands of my professional schedule and the structured approach of the Calisthenics Academy are the best fit I have seen so far. I am glad I found you”

Tom’s advice to anyone curious about calisthenics

“Don’t be too hard on yourself when training does not always go the way you want (e.g. you cannot train as planned; you feel too exhausted to train although you have planned it; you do less repetitions compared to the last training), but stay consistent and alway keep coming back to your training.”

“Moving continuously in the right direction is more important than speed which you may not be able to hold and that eventually makes you stop.”

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

Have you found your inner Goku?

How Dragonball Z inspired Anthony’s calisthenics journey

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

This is story of Anthony – Calisthenics Academy

Anthony is a construction worker and dad to two adorable little girls.

“It wasn’t until I got into Dragon Ball Z that I started becoming passionate about getting stronger with body weight exercises. Just seeing Goku and Vegeta training to face any challenge drove me to want to be strong.”

Anthony has been doing calisthenics for years, but more as a supplement to his workout routine rather than as the main focus. As he got older, his attention shifted, mainly thanks to Japanese anime series Dragon Ball Z. “I started becoming passionate about getting stronger with body weight exercises. Just seeing Goku and Vegeta training to face any challenge drove me to want to be strong.”

Additionally, Anthony used many different online free video tutorials to supplement his training.

“Seeing street workout competitions online really pushed me to want to master my own body.”

“I researched for about a year and experimented with tutorial videos and workouts for building strength in advanced bodyweight movement, but it never seemed to work because they were either too hard or didn’t have any workouts with progression for beginners, which they have with the Calisthenics Academy program. That’s one of the reasons I like using it.”

The two main benefits Anthony has gained since starting calisthenics

He’s training like Goku and Vegeta

As the Real Anime Training puts it, the Dragon Ball Z masters put their sweat and their blood into their routines to achieve mastery.
Anthony is following their example, although hopefully with no blood. (Train safely, please. Be inspired by the crazy anime, don’t be them!)

Fortunately, thanks to Calisthenics Academy Anthony has learned to train his body while avoiding injury (unlike Vegeta).

“I’ve noticed my wrists and knees don’t hurt after workouts and I have better control of my body during isometric holds.”

He can do his training routine in much less than 2 hours

Until joining the Calisthenics Academy community, Anthony was struggling to find a training program that wouldn’t take two hours to complete. None of his programs offered him that, nor did they help him find the right amount of effort for his body.

“I struggled finding something that worked for me that didn’t take to hours to finish and didn’t make me feel I was over or under working a muscle group, or leaving me feeling destroyed.”

Since he’s started Calisthenics Academy, he’s successfully learned to listen to his body’s needs and understand how to work with it rather than force it to train in a way that wasn’t natural.

“Just being consistent and listening to my body has helped me push through any issue.”

Finding Calisthenics Academy

Anthony worked through many video tutorials before choosing to train with Calisthenics Academy. Until he found Calisthenics Academy, no other online programs seemed to work well for him.

“I researched for about a year and experimented with tutorial videos and workouts for building strength in advanced bodyweight movement, but it never seemed to work because they were either too hard or didn’t have any workouts with progression for beginners, which they have with the Calisthenics Academy program.”

“Calisthenics is for everybody, and this program has a lot of options for beginners.”

“I’ve learned to be resourceful and find ways to do the exercises without needing to buy a bunch of equipment or getting a gym membership.”

Anthony’s advice to anyone curious about calisthenics

“Set your goals and be consistent, because it will help you get where you want to be.”

“Calisthenics is for everybody, and this program has a lot of options for beginners.”

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

Using bodyweight to heal

busting the myth of ‘no pain, no gain’.

Mark

Join the tribe of Movement & Calisthenics Athlete – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

This is story of Mark – Calisthenics Academy

Mark is a jack of all trades who was a gym rat in his twenties, until back issues forced him to rethink his fitness habits. If you can’t lift more than 15 lbs, weight lifting and traditional gym workouts just aren’t possible anymore.

“Fitness doesn’t have to take hours a day. It can be as simple as doing squats or push ups while you wait for your coffee maker in the morning!”

It took him becoming dependent on painkillers to finally go see a doctor in 2015. He was forbidden from lifting heavy weights, which completely demoralized him. He had to rethink his approach to fitness, and calisthenics felt like a good solution.

“Calisthenics isn’t new to me, it’s where I started when I was 18. Now being 30, it’s where I begin again!”

Mark uses calisthenics, yoga and a specialized back-training program to rehabilitate his bad back, developing new skills as he goes. However, Calisthenics Academy was how he managed to get started on a healthier path to fitness.

“Calisthenics isn’t new to me, it’s where I started when I was 18. Now being 30, it’s where I begin again!”

“It’s all about doing more, no matter how little. Doing one more push up this week than last week, no matter how slow you go, progress is still progress!”

The 3 main benefits Mark gained since joining Calisthenics Academy

He now has a tool he uses for himself and his fitness clients

As a personal trainer, Mark loves to guide his clients through the learning process that is a calisthenics progression. With the help of the Calisthenics Academy platform, this is even easier to do now.

“I use [the Calisthenics Academy] program as a guideline for my personal training clients as well as for my own training!“

It changed his approach to fitness

It can be quite the experience to move from weightlifting to calisthenics! Mark’s view of fitness has changed completely, to the point that he’s devoted to bodyweight training and movement disciplines.

“I have actually sworn off weight lifting!!”

3. It taught him the importance of stretching

Calisthenics is about working your entire body, rather than focus on a single specific muscle, or its growth, or on weight loss. Mark understood this idea, but didn’t train accordingly until his bad back forced him to.

“The older I get, the more I look forward to my after workout stretching (mostly yoga!) than the workout itself.”

“A great part of our work is helping companies outgrow this silo-stage. The link with calisthenics is clear to us. Body-building is more oriented on training isolated muscles. Due to that, the interplay, or coordination between muscles isn’t trained, which makes a bodybuilder look very strong, but at the same time not that mobile, agile or flexible. Calisthenics is more oriented on the interplay between muscles, body parts, etc. It’s not about looking good, it’s about moving in an integrated way.”

Every small success matters

To keep progressing every day, Mark focuses on small steps. Daily movement is just as important as focused training sessions. With calisthenics, the results aren’t as immediate or visible as they might be with weight training. But the small increments are what matter most.

“It’s all about doing more, no matter how little. Doing one more push up this week than last week, no matter how slow you go, progress is still progress.”

“Since starting my calisthenics journey I am far more aware of my own body. ”

Mark’s advice to anyone interested in starting calisthenics

“It’s all about doing it! Once you commit completely you can overcome anything!!”

“This is such a great, simple and effective program!”

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

Be humble and get strong

how calisthenics helped Noah

Noah

Join the tribe of Movement & Calisthenics Athlete – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

This is story of Noah – Calisthenics Academy

Noah is a software engineer whose time is spent coding, volunteering at his church and playing or watching basketball.

“It is really humbling how hard even the simplest exercises are.”

Noah has always been lightly active over the years, never really sticking to a specific program or training regiment.

“I was thin, and I played basketball, but overall I was eating fairly unhealthily, was not exercising regularly, and spent most of my time in front of a computer screen.”

Diet is just as important as working out

Tracking Progress

Before changing how he was training, he improved how he was eating. “I started by changing my diet to stop eating sugar. I went cold-turkey and didn’t eat a dessert for three months. I started eating healthier breakfasts and lunches focused on eating more fruits, vegetables, eggs and less processed meats.”

He then paired his healthier eating habits with healthier training habits. Early in 2016, he discovered the Convict Conditioning training program. It was his first introduction to progressive calisthenics. But it didn’t quite stick until he found out about Calisthenics Academy.

“I liked the additional steps in between progressions and the materials available to learn the moves.”

“I’m learning to craft my own programming for my workouts. I care more about progressing than pushing out a bunch of reps. For me, 3x12 of an exercise seems to work well, and then I progress to the next exercise. I’ve found this to be very helpful and keep me motivated instead of getting stuck forever on earlier exercises that require 3x30 on the program.”

The 3 main benefits Noah gained since starting calisthenics

He’s learned to prioritize his time

Consistency is a continuous struggle for Noah. But he’s pushing forward, refusing to let procrastination or any kind of mental resistance stop him from doing what he needs to do. “Doing something is better than doing nothing and then waking up to realize you’ve not exercised for an entire week.”

He’s healthier in body and mind

His habits for both eating and exercising have drastically changed since he first started calisthenics. He’s found a few specific tricks that help him keep moving forward, and without restricting his eating or his workouts.

“- Going to sleep the same time every night
– Waking up the same time every morning
– Preparing lunches the night before
– Prep everything you need for your morning routine and set it out the night before
– If you don’t do any of the above four things and you aren’t hitting your schedule perfectly, take a second. Relax. Come up with an alternate plan and at least do something to work out that day.”

He’s committed to a long-term lifestyle

Noah has sees the benefit of pursuing calisthenics as a lifestyle. “I’m learning to craft my own programming for my workouts. I care more about progressing than pushing out a bunch of reps.”

Working out is more than exercising, and the learning process is in fact more important than the outcome. “It is really humbling how hard even the simplest exercises are.”

But the outcome will help keep you motivated, and Noah sees this too.

“I feel stronger. I’m not huge or ripped or anything. To the eye, I look fitter but nothing impressive, but my body just feels stronger.”

How to overcome the challenge of consistency

Noah thoroughly enjoys his new training program. But that doesn’t mean that he’s suddenly acing all his challenges. Consistency is a big struggle, even to this day. “I work out by myself and there are weeks where I really have to fight to even get one workout in.”

In order for him to succeed, he needed to change his way of thinking. He began to think more about how to hold himself accountable. “I read somewhere about the ‘Myth of Monday’. The myth is that you can just start next week, you can change it next week. No, if you miss a day of a workout, just work out the next day. Don’t wait till next week to do it right. This is a great lesson for everything in life actually. Make the changes you need to change as soon as possible and don’t let past mistakes breed future mistakes.”

“If you can commit to this program, you will learn a lot about exercising, about gaining strength, about gaining flexibility. You will create the habit of exercising. None of that will be wasted.”

“If you can commit to this program, you will learn a lot about exercising, about gaining strength, about gaining flexibility. You will create the habit of exercising. None of that will be wasted.”

Here’s Noah’s advice to anyone curious about calisthenics

“Know why you are doing calisthenics. If your answer is that you want to look ripped and get huge as quickly as possible, don’t do calisthenics. If your answer is that you want to feel stronger, more flexible, more connected to your body, then calisthenics is the way to go.”

“If you can commit to this program, you will learn a lot about exercising, about gaining strength, about gaining flexibility. You will create the habit of exercising. None of that will be wasted.”

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!