Calisthenics is a great way to build body strength without using any equipment. However, some people believe that calisthenics is bad for your joints. So, is this the case? Let’s find out the answer to this question and more.
🧐Are calisthenics bad for your joints?
No. Calisthenics is great for your joints, especially when doing progressive calisthenics. It is a low-impact workout that helps to improve your joint mobility and strength. Calisthenics can even help to prevent injuries in the future and further improve joint strength and mobility.
In this article, we will talk about the benefits of calisthenics for your joints, how to perform progressive calisthenics safely, and some of the best practices on how to protect your joints when doing calisthenics!
Here are the main topics we’ll cover in this article:
- ⭐️Is calisthenics good for your joints
- ⭐️How calisthenics can improve your joints
- ⭐️Ways to implement joint strengthening and mobilizing
- ⭐️Is there a point calisthenics can be damaging
- ⭐️And if calisthenics really is better than weights for your joints
What is progressive calisthenics?
Progressive calisthenics involves the constant repetition of relatively easy exercises, increasing difficulty as your strength and bodily capabilities progress.
Exercises such as squats, pushups, and pull-ups are perfect for beginners. Even if you’re a complete beginner, you can even use the more basic progressions so you can slowly develop the necessary strength, muscle, and mobility for these fundamental exercises.
🤜 As you get better at these exercises, you can add more advanced moves such as one-arm push-ups, one-arm pull-ups, ring dips, and more. This is a great way to challenge yourself and see progress over time.
Why do you need to know this? You’ll see the answer later on.
Is calisthenics good for your joints?🤕
With the nature of how calisthenics work on your body, it is a good recovery workout for your joints. It helps to improve the range of motion and strengthens the muscles around the joint. This will help keep your joints healthy and functioning in the long term.
You can do it without strain, no matter your age or physical condition. CALISTHENICS IS FOR EVERYONE. You’re never too old for calisthenics.
🏆Here are just some Movement Athletes over 50 who are enjoying calisthenics and its benefits while further improving their joints:
BJ, 57 – Why BJ switched from weight-lifting to calisthenics
Gerhard, 57 -How Gerhard got insanely strong and mobile without a gym
Stijn, 54 – How calisthenics helped Stijn overcome chronic illness
Adam, 52 – How to get stronger as you age
Don 65- You’re never too old to train
☝️Reduce stress on your joints by building strength while reducing tension and pain in other body areas to help you live a healthy life. Some calisthenics is also used not only for exercise but as physical therapy in treating injuries and pain.
Calisthenics boosts your resting metabolic rate and improves muscular and aerobic endurance. Moreover, lots of people find that calisthenics is helping them to get rid of pain and help their joints stay healthy and strong.
So if you are looking for a workout that is low-impact and helps improve your joint health, then calisthenics is the perfect choice for you.
Can calisthenics damage joints?🥺
There is no definitive answer to this question as it depends on several factors, including the intensity and frequency of your workouts, as well as any pre-existing joint conditions you may have.
🔎Beginners are the most prone to joint pain and injuries, so it is important to start slowly and gradually build up your strength and endurance. Always listen to your body and stop if you experience any pain or discomfort.
This is when PROGRESSIVE CALISTHENICS comes in. Gradual progression and an increase in the difficulty of your workout allows time for your muscles and joints to recover. Unfortunately, joints and other passive structures 📍 recover much slower than your muscles do after a great workout. So when an exercise hits your joints hard, take it easy and add time for recovery.🏆
🔥DISCLAIMER:
Calisthenics exercises that put excessive stress on your joints (such as those that require a full range of motion or place more tension on your joints such as a planche) may increase your risk of developing joint pain or other problems.
If you’re concerned about damaging your joints, be sure to consult with a healthcare professional before starting any new exercise regimen. Also if you’re feeling any joint pain during or even before exercise, then a personal and physical consultation is a must. We highly discourage any online consultations.
Is it OK for your joints to do calisthenics every day?🤔
Technically, Yes, but this depends on many factors regarding your situation, goals, and training protocols.
If you are just starting, then it is probably not a good idea👎 to do calisthenics every day because you could end up injuring yourself. It’s better to start slowly and work your way up to strenuous exercises.
👍But, if you are already used to doing calisthenics every day, and you haven’t had any joint problems, then it’s probably OK to continue doing them. Just be sure to listen to your body and take breaks when needed.
Read here regarding training schedules: 📍 Is it ok to train calisthenics every day?
It is beneficial to do calisthenics every day when you are used to it and your training protocols are adjusted for everyday training. 💯
✨Is calisthenics better for joints than weights?
There is no clear answer to this question as there are pros and cons to calisthenics and weight training. For example, some people may find that calisthenics is better for their joints because they put less stress on them, while others may find that weights are better because they build up strength and stability around the joints.
Ultimately, it is up to the individual to experiment with both types of exercise and see what works better for them.
🤜And contrary to many people who say weight lifting is bad for the joints, it’s actually the opposite. Weight lifting, similar to calisthenics, CAN STRENGTHEN and MOBILIZE the joints. The problem lies in the weightlifting culture and approach. It’s very prone to overtrain and overdo your workout with weights. The tendency of rushing is there because the progression of weights is very straightforward. As a result, people get more back pains, knee aches, elbow pain from overtraining, muscles imbalances (favoring a muscle group), and overfatigue.
Read more here: 📍 Why weightlifting is bad for the joints
🤸Pros of Calisthenics:
- Low impact
- It can be done anywhere
- Builds strength and endurance
- Improves joint health
Cons of Calisthenics:
- It requires proper knowledge of exercises
- Progression is not straightforward compared to weighted training
🏋🏻♂️Pros of Weight Training:
- Builds muscle mass and strength
- Stabilizes joints
- It can be done with a variety of equipment
- Very straightforward progression
Cons of Weight Training:
- High impact
- It can be dangerous if not done correctly
- It may not be suitable for everyone
- Most people experience joint pain when using weights long term
For a more in-depth article on the calisthenics pros and cons, read here: Is Calisthenics really a better way to train?
🔥How do you strengthen your joints for calisthenics?
You can do a few things to strengthen your joints for calisthenics.
- ⚡️One is to increase your intake of omega-3 fatty acids, which have been shown to reduce inflammation and help protect against joint damage.
- ⚡️Another is to perform regular stretching and mobility exercises, which will help keep your joints loose and flexible.
- ⚡️Finally, you can also strengthen the muscles around your joints by doing exercises like squats, lunges, and pushups. This will help absorb shock and protect your joints from stress and strain. A recent meta-analysis shows that resistance training such as calisthenics can improve your joint health by training the joints and the muscles around them.
With these tips, you can help to protect your joints and improve your performance while doing calisthenics.
🔥How do you strengthen joints using calisthenics?
There are some calisthenics exercises that you can do to help strengthen your joints.
- ✊One way is to focus on exercises that work the muscles around the joint, such as squats, lunges, and push-ups, dips. BUT MAKE SURE TO DO THEM GRADUALLY.
- ✊Another way is to do exercises that put gentle pressure on the joints themselves, such as the high plank position and skin the cat.
- ✊Finally, you can also try incorporating some balance and coordination exercises into your routine, as these can help to improve the stability of your joints.
By doing a mix of all these types of exercises, you’ll create a well-rounded routine that will help keep your joints healthy and strong.
🎯5 Ways to protect joints when doing calisthenics
There are ways to avoid joint injuries when doing calisthenics; there are also ways to protect your joints when performing these exercises.
Here are five ways to protect your joints when doing calisthenics:
- 👊Use wrist wraps or workout gloves with wraps – This will help protect your wrists from any injuries while doing exercises that require gripping.
- 👊Wear knee pads, elbow sleeves, and ankle braces – These will help protect your joints from any impact or strain while doing exercises that involve these body parts.
- 👊Use resistance bands instead of weights – If you are just starting with calisthenics, using resistance bands can be a safer way to build strength and stability around your joints.
- 👊Wear the correct type of workout footwear – wearing supportive shoes when doing calisthenics can help to reduce the amount of stress on your joints.
- 👊Don’t overtrain – proper recovery is important, especially when starting with calisthenics. Overtraining can lead to joint pain and injuries.
- 👊Gradual progression – Similar to how everything else should be learned, progression should be implemented in a gradual manner. This prevents any risks of injury and prevents sore muscles the next day (DOMS).
✨Reasons why calisthenics can be good for your joints
Though weight training is often seen as the best way to strengthen joints, calisthenics can also benefit joint health. Here are some of the reasons why:
- ✅Calisthenics helps with stress – When you are stressed, your body goes into “fight or flight” mode, which can cause the release of cortisol. This hormone can damage the tissues around your joints. Calisthenics can help to reduce stress and prevent the release of cortisol.
- ✅Calisthenics helps with flexibility – Flexible Joints are less likely to get injured. In addition, flexibility is increased with regular stretching, and this can be accomplished through calisthenics.
- ✅Calisthenics improves balance and coordination – Improving your balance and coordination can help improve your joints’ stability. This can help to prevent injuries from happening.
- ✅Calisthenics builds muscle around the joints – When you do exercises that target the muscles around your joints, you are helping to strengthen these muscles. This can help to absorb shock and protect your joints from stress and strain.
- ✅Better lubrication – The synovial fluid that surrounds your joints is improved with regular exercise. With proper lubrication, your joints will move more smoothly and be less likely to get injured.
💥Final Thoughts
☝️So if you are worried that calisthenics is bad for your joints, don’t be. While there is a chance for joint injuries when doing these exercises, by following the proper precautions, you can help to reduce this risk. And with all the other benefits that calisthenics offer for joint health, it is definitely worth giving them a try.
Calisthenics is a good start for beginners, and it can be a fun way to get in shape while protecting your joints.🏆
There you have it – the pros and cons of calisthenics regarding joint health. As you can see, there are both benefits and risks associated with these exercises. But overall, calisthenics can be good for your joints if done correctly.
So if you are interested in trying out calisthenics, be sure to consider these things. Thanks for reading!