Calisthenics vs Weightlifting: Which is Better for Muscle Building?

When it comes to building muscle and improving strength and physical fitness, people often wonder which is the better option between calisthenics and weightlifting. But like any workout, both forms of exercise have their own unique benefits and drawbacks. 

The trick is to know which exercise suits you best to help you start making and sustaining healthier choices. With that said, let’s take a quick look at the differences between calisthenics and weightlifting. Read on to know some example exercises for each type of workout to help you get started. 

What is Calisthenics?

Calisthenics is a form of exercise that involves using your own body weight as resistance to build strength and muscle. This type of workout can be done anywhere, without the need for equipment or a gym membership. Calisthenics exercises can include push-ups, pull-ups, squats, lunges, and planks, among others.

Benefits of calisthenics include:

Muscle-Building Benefits

Calisthenics can be an effective way to build muscle, especially if you prefer bodyweight exercises over traditional weightlifting. While calisthenics primarily focuses on bodyweight movements, it can still provide significant muscle-building benefits when performed correctly and progressively. 

Calisthenics exercises can target and stimulate various muscle groups, leading to muscle growth and strength gains. For example, exercises like push-ups, pull-ups, dips, squats, and lunges engage multiple muscles, including the chest, shoulders, back, arms, core, and legs.

To maximize muscle growth with calisthenics, it's important to apply progressive overload. This means gradually increasing the difficulty of the exercises to continually challenge the muscles. This can be achieved by manipulating variables such as the number of repetitions, exercise variations, range of motion, tempo, and rest periods.

Furthermore, advanced moves, such as muscle-ups, handstand push-ups, pistol squats, and one-arm push-ups, require a high level of strength and stability. Training towards these advanced skills can lead to significant muscle development and enhance overall physique.

It's worth noting that this form or exercise may have certain limitations compared to traditional weightlifting. One such limitation is that it relies on manipulating leverage, body position, and variations to increase the challenge compared to weightlifting, which allows you to easily adjust the resistance by adding more weight. 

Overall, this strength training exercise can be a valuable tool for muscle building. Consistency, proper form, progressive overload, and a well-rounded routine can contribute to muscle growth and strength gains.

Weightlifting

Weightlifting, on the other hand, involves using external weights, such as dumbbells, barbells, or weight machines, to build muscle and strength. Some common weightlifting exercises include bench press, squats, deadlifts, overhead press, bicep curls, and tricep extensions.

In weightlifting, individuals perform exercises that target specific muscle groups, such as the chest, back, shoulders, arms, legs, and core. This type of workout can be done at home or at the gym, and typically involves exercises such as bench press and deadlifts. It can be used to target specific muscle groups.

Some key benefits of weightlifting include: 

     • Muscle mass and strength building

     • Increased bone density

     • Improved metabolic rate 

Proper form, technique, and safety measures are crucial in weightlifting to prevent injuries and maximize results. It is advisable to seek guidance from a qualified trainer or coach when starting a weightlifting program, especially for beginners.

On Muscle Building 

Weightlifting is a highly effective method for building muscle mass. By incorporating resistance training with weights, weightlifting provides the necessary stimulus to promote muscle growth and strength gains.

During weightlifting exercises, such as bench presses, squats, and deadlifts, the muscles are subjected to tension and stress. This stimulus creates microscopic damage to the muscle fibers, which triggers a repair and adaptation process slowly. Through proper nutrition, rest, and recovery, the muscles rebuild themselves, leading to increased muscle size and strength.

Weightlifting allows for progressive overload, meaning you can gradually increase the amount of weight lifted over time. This progressive increase in resistance challenges the muscles, forcing them to adapt and grow stronger. 

Additionally, weightlifting targets specific muscle groups, allowing for focused development. By incorporating a variety of exercises that target different muscle groups, individuals can create a well-rounded training program that addresses their specific muscle-building goals.

It's important to note that proper form and technique are essential in weightlifting to prevent injuries and optimize muscle growth. Beginners should seek guidance from a qualified trainer or coach to learn correct lifting techniques and develop a safe and effective workout plan.

Which Suits You? 

Between calisthenics or weightlifting, which one is better? The answer ultimately depends on your goals, preferences, exercise routine, and fitness journey. If you’re looking for a low-cost, full-body workout that can be done anywhere, calisthenics may be the way to go. 

However, if you’re looking to build muscle mass and increase overall strength, weightlifting may be the better option. Either one or a combination of both may be a great addition to your fitness routine based on your goals.  

Regardless of which type of exercise you choose, incorporating a variety of exercises and gradually increasing weight or difficulty over time can help you achieve your fitness goals. Additionally, don't forget to always warm up properly and cool down after each workout to prevent injury and promote recovery.

Calisthenics: Types of Exercises

Push-Ups

Push-ups are a classic calisthenics exercise that targets the chest, shoulders, and triceps. 

Steps

1. Begin in a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body towards the ground by bending your elbows, keeping your body in a straight line.
3. Push yourself back up to the starting position by extending your arms.
4. Repeat for the desired number of reps.

Tips

     • Keep your core tight and your body in a straight line throughout the exercise.

     • Position your hands correctly to maximize the involvement of your chest muscles and minimize strain on your wrists.

     • If you’re new to push-ups, start with modified push-ups (on your knees) and gradually work your way up to full push-ups.

Benefits

     • Push-ups target multiple muscle groups in the upper body.

     • This exercise improves strength and muscle tone in the chest, shoulders, and triceps

     • It can be modified to suit different fitness levels. 

Lunges

Lunges are a great lower body exercise that target the quads, glutes, and hamstrings. 

Steps

1. Begin standing with your feet hip-width apart.
2. Step forward with one foot and lower your body until your back knee almost touches the ground.
3. Push yourself back up to the starting position by extending your front leg.
4. Repeat on the other side, alternating legs for the desired number of reps.

Tips

     • Keep your core engaged and your back straight throughout the exercise.

     • If you’re struggling with balance, hold onto a chair or wall for support.

     • Maintain proper alignment not only to prevent injuries but also ensure that you’re targeting the right muscles. 

Benefits

     • Lunges target multiple muscle groups in the lower body.

     • This calisthenic exercise Improves balance and stability.

     • This also helps increase muscle mass and strength, which can benefit your overall fitness and performance in various physical activities.  

Plank

The plank is a simple but effective exercise that targets the core muscles. 

Steps

1. Begin in a push-up position with your arms straight and your hands shoulder-width apart.
2. Lower your forearms to the ground, keeping your elbows directly under your shoulders.
3. Hold this position for as long as you can, keeping your body in a straight line from your head to your heels.
4. Release and rest for a few seconds before repeating.

Tips

     • Keep your core tight and your hips level throughout the exercise.

     • Engage your core muscles during the plank.

     • If you’re struggling, try dropping to your knees and holding the plank position.

Benefits

     • The plank targets the core muscles, including the abs, obliques, and lower back.

     • It improves core strength and stability.

     • As this exercise strengthens your core, it can lead to better alignment and fewer issues with back pain or discomfort. 

Weightlifting: Example Exercises

Barbell Deadlifts

Barbell deadlifts are a compound exercise that targets multiple muscle groups, including the glutes, hamstrings, lower back, and core. 

Steps

1. Start by standing with your feet hip-width apart and the barbell on the floor in front of you.
2. Bend your knees and hinge forward at the hips to grip the barbell with both hands, palms facing down.
3. Engage your core and lift the barbell off the ground, keeping it close to your body as you stand up.
4. Lower the barbell back down to the ground by bending your knees and hinging forward at the hips.
5. Repeat for the desired number of reps.

Tips

     • Keep your back straight and your shoulders pulled back throughout the exercise.

     • Start with lighter weights and gradually increase the weight as you become more comfortable with the exercise.

     • Prior to lifting the barbell, brace your core by squeezing your abs and pulling in your belly button toward your spine. This helps stabilize your spine, supports your back, and enhances the power of your lift.

Benefits

     • This exercise targets multiple muscle groups in the lower body and core.

     • It builds strength and muscle mass.

     • It improves posture and overall body mechanics.

Dumbbell Bicep Curls

Dumbbell bicep curls are an isolation exercise that target the biceps, one of the major muscle groups in the upper arm. 

Steps

1. Start by standing with your feet hip-width apart and a dumbbell in each hand.
2. Hold the dumbbells at your sides with your palms facing forward.
3. Keeping your elbows close to your body, bend your arms and curl the dumbbells up towards your shoulders.
4. Pause at the top of the curl, then slowly lower the dumbbells back down to your sides.
5. Repeat for the desired number of reps.

Tips

     • Keep your elbows close to your body throughout the exercise.

     • Use a weight that challenges you, but allows you to maintain proper form.

     • Keep your back straight and your shoulders pulled back to isolate the biceps and avoid using other muscles to assist with the lift.

Benefits

     • This exercise targets the biceps, one of the major muscle groups in the upper arm.

     • It builds strength and muscle mass in the arms.

     • Using dumbbells allows you to work each arm independently, helping address any strength imbalances between your left and right arm.

Barbell Bench Press

The barbell bench press is a compound exercise that targets the chest, shoulders, and triceps. 

Steps

1. Start by lying on a flat bench with your feet flat on the ground and a barbell loaded with weight above your chest.
2. Grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.
3. Lower the bar down towards your chest by bending your elbows.
4. Pause when the bar is just above your chest, then push the bar back up to the starting position by extending your arms.
5. Repeat for the desired number of reps.

Tips

     • Keep your elbows tucked in close to your body throughout the exercise.

     • Use the correct grip. When you're in the starting position, your forearms should be vertical from the floor when viewed from all angles. 

Benefits

     • The exercise targets multiple muscle groups in the upper body.

     • It builds strength and muscle mass in the chest, shoulders, and triceps.

     • It improves overall upper body strength and stability.

Conclusion

Both calisthenics and weightlifting can be effective forms of exercise for building strength and improving physical fitness. They can be effective ways to improve your fitness and achieve your goals. By incorporating a variety of exercises and gradually increasing intensity over time, you can achieve your fitness goals and improve your overall health and wellbeing. 

So, whether you prefer calisthenics, weightlifting, or a combination of both, the most important thing is to find a form of exercise that you enjoy and that you can stick with over the long term.

Consider adding a RENPHO Massage Gun to your overall routine before or after your workout!