Calisthenics and gym: "how to combine them to improve your fitness".

Calisthenics and the gym are two very popular and effective forms of fitness training. However, many people wonder if it is possible or convenient to combine both modalities, or if it is better to choose one or the other. In this article, we’re going to explain everything you need to know about calisthenics and the gym, and how you can integrate them into your workout routine for the best results

Calisthenics is a type of training that relies on the use of body weight as resistance. Exercises such as push-ups, pull-ups, squats, dips, planks, etc. are performed that work several muscle groups at the same time. Calisthenics has the advantage that it can be practiced anywhere, without the need for a lot of equipment, and that it develops strength, endurance, flexibility and coordination.

The gym is a type of training that relies on the use of external weights as resistance. Exercises are performed with machines, barbells, dumbbells, discs, etc. that work specific muscle groups in isolation. The gym has the advantage that you can adjust the load and intensity of the exercises, and that it develops hypertrophy, power and muscle definition

As you can see, calisthenics and the gym have their own features, benefits, and challenges. But what happens if we combine them? What goals can be achieved with calisthenics and the gym? How to make an effective calisthenics and gym routine? What are the benefits of mixing calisthenics and the gym? What are the advantages and disadvantages of calisthenics and the gym? What is the difference between calisthenics and the gym? These are some of the questions we’re going to answer in this article. Read on and find out how to combine calisthenics and the gym to improve your fitness!

Why it’s good to combine calisthenics and the gym

Combining calisthenics and the gym is an excellent option to improve your fitness, as it allows you to take advantage of the best of each modality and compensate for its possible limitations. Some of the reasons why it’s good to combine calisthenics and the gym are:

It allows you to work on all aspects of physical fitness: strength, endurance, power, hypertrophy, flexibility, coordination, balance, etc.
It allows you to vary stimuli and avoid stagnation and boredom. By alternating calisthenics and gym exercises, you can break the monotony and surprise your muscles with new challenges.
It allows you to tailor your training to your goals, preferences, and availability. You can choose which calisthenics and gym exercises to do based on what you want to achieve, what you like best, and what you have on hand
It allows you to prevent and recover from injuries. By combining calisthenics and the gym, you can avoid overloading or neglecting certain areas of the body, and improve joint mobility and stability
It allows you to enjoy the workout more. By combining calisthenics and the gym, you can experience different sensations, challenges and satisfactions, and have more fun with your training

What goals can be achieved with calisthenics and gym

Combining calisthenics and the gym allows you to achieve a wide variety of goals, both aesthetic and functional. Some of the goals that can be achieved with calisthenics and the gym are:

Gain muscle mass. Calisthenics and the gym are two forms of training that stimulate muscle growth, as long as the principles of hypertrophy, such as mechanical tension, metabolic stress, and muscle damage, are respected. Calisthenics allows you to work with your own weight, which involves greater activation of type I muscle fibers, which are responsible for endurance. The gym allows you to work with external loads, which implies a greater activation of type II muscle fibers, which are responsible for strength and power. By combining both modalities, you can recruit all muscle fibers and maximize the anabolic stimulus
Lose body fat. Calisthenics and the gym are two forms of training that promote fat burning, as long as the principles of caloric deficit, such as energy intake, expenditure and balance, are respected. Calisthenics allows you to perform high-intensity exercises, which means higher oxygen and calorie consumption during and after training. The gym allows you to perform low-intensity exercises, which means a greater use of fat stores as a source of energy during training. By combining both modalities, you can increase your metabolism and your ability to oxidize fat.
Improve physical and mental health. Calisthenics and the gym are two forms of training that improve physical and mental health, as long as the principles of well-being, such as moderation, variety, and enjoyment, are respected. Calisthenics allows you to improve mobility, flexibility, coordination, balance, posture, and injury prevention. The gym allows you to improve strength, power, endurance, bone density, and disease prevention. By combining both modalities, you can improve your quality of life and your mood.

How to do an effective calisthenics and gym routine

To make an effective calisthenics and gym routine, it’s important to consider a few aspects such as frequency, volume, intensity, progression, and variation of workouts. Here are some tips to plan your calisthenics and gym routine optimally

How to plan the frequency, volume and intensity of workouts

The frequency, volume and intensity of workouts are three variables that determine muscle stimulation and recovery. Frequency refers to the number of times you train per week, volume refers to the number of sets and reps you do per session, and intensity refers to the level of effort or load you use per exercise. To plan for these variables, you need to take into account your level, your goal, and your availability.

In general, it is recommended to train between 3 and 5 times a week, alternating days of calisthenics and gym, and leaving at least one day of rest between each session. The volume and intensity will depend on the type of workout you choose, but a good rule of thumb is to do 3 to 5 sets of 8 to 15 reps per exercise, with an intensity that allows you to reach or close to muscle failure. You can also vary the volume and intensity according to the ripple principle, i.e. alternate weeks of higher and lower workload.

An example of a calisthenics and gym routine with appropriate frequency, volume, and intensity would be as follows:

Monday: Calisthenics (upper body). Exercises: Pull-ups, push-ups, dips, inverted rows, biceps curls, triceps extensions. Sets: 4. Reps: 10-12. Intensity: High.
Tuesday: Rest.
Wednesday: Gym (Lower body). Exercises: Squat, deadlift, lunge, hamstring curl, quadriceps extension, calf raise. Sets: 4. Reps: 8-10. Intensity: High.
Thursday: Rest.
Friday: Calisthenics (Upper body). Exercises: Narrow grip push-ups, wide grip push-ups, raised foot push-ups, raised hand push-ups, rotational push-ups, clap push-ups. Sets: 3. Reps: 15-20. Intensity: Medium.
Saturday: Gym (Lower body). Exercises: Front squat, Romanian deadlift, lateral lunge, hamstring curl on machine, quadriceps extension on machine, calf raise on machine. Sets: 3. Reps: 12-15. Intensity: Medium.
Sunday: Rest.

How to progress and vary the stimuli of calisthenics and the gym

In order to progress and vary the stimuli of calisthenics and the gym, it is important to apply the principle of progressive overload, that is, to gradually increase the difficulty of the exercises to generate positive adaptations in the body. Different methods can be used to do this, such as increasing weight, sets, repetitions, frequency, or intensity, or decreasing rest, speed, or support. You can also modify the angles, grips, positions or amplitudes of the exercises to work the muscles from different perspectives.vas.

An example of progression and variation of calisthenics and gym stimuli would be as follows:

Calisthenics (upper body). Exercise: Push-ups. Progression: Increase the number of repetitions per set each week. Variation: Change the type of push-ups each session (with narrow grip, wide, with raised feet or hands, etc.).
Gym (Lower body). Exercise: Squat. Progression: Increase the weight each week. Variation: Change the type of squat each session (front, back, Bulgarian, sumo, etc.).

How to avoid injuries and overtraining

To avoid injury and overtraining, it is essential to respect the principles of prevention, recovery and individualization. Prevention refers to doing a proper warm-up before each session, choosing exercises according to your level and goal, executing them with correct technique and using the right equipment. Recovery refers to getting enough rest between sessions, hydrating and eating properly, getting good sleep, and stretching and massaging. Individualization refers to tailoring your training to your personal characteristics, such as your age, gender, weight, height, experience, health, etc.

An example of how to avoid injury and overtraining would be as follows:

Warm-up: Perform 10 minutes of joint mobility, muscle activation, and heart rate elevation exercises
Exercises: Choose calisthenics and gym exercises that fit your level and goal, and that work all muscle groups in a balanced way. Avoid exercises that cause you pain or discomfort, or that may compromise your health.
Technique: Perform the exercises with correct technique, controlling movement, maintaining proper posture and breathing correctly. Avoid sudden, forced, or inappropriate movements that may result in injury.
Material: Use the right equipment for each exercise, such as shoes, clothing, gloves, belt, etc. Make sure the material is in good condition, clean and well placed. Avoid using defective, dirty, or ill-fitting material that may cause accidents.
Rest: Rest for 1 to 2 minutes between each set, and between 2 and 3 minutes between each exercise. Rest at least one day between each session, and at least two days a week. Avoid training more than necessary, or without having recovered from the previous training.
Hydration and nutrition: Drink water before, during, and after training, and eat healthy, balanced foods that provide the nutrients needed for performance and recovery. Avoid dehydration, hunger, or eating unhealthy or unsuitable foods for training
Sleep: Get 7 to 9 hours of sleep each night, and maintain a regular sleep schedule. Avoid insomnia, disrupted sleep, or oversleep that can affect training.
Stretching and massages: Perform gentle and progressive stretches after each session, and massages with a roller, ball or hands on the most loaded or painful areas. Avoid sudden or intense stretching, or mass stretchingaggressive or ineffective causes of injury.
Individualization: Adapt your training to your personal characteristics, and consult with a professional if you have any doubts, problems or contraindications. Avoid following generic routines, copying others, or ignoring your own body that can harm your training.

are the benefits of mixing calisthenics and the gym

Mixing calisthenics and the gym has many benefits for your fitness, both aesthetically and functionally. Some of the benefits you can get from combining calisthenics and the gym are:

Physical and mental health benefits

Calisthenics and the gym are two forms of training that improve your physical and mental health, as they help you prevent and fight various diseases, improve your immune system, regulate your blood pressure, control your weight, reduce stress, increase your self-esteem, release endorphins, improve your concentration, to improve your memory, to improve your sleep, etc. By combining calisthenics and the gym, you can get all these benefits in a more complete and balanced way.

Benefits for athletic performance and body aesthetics

Calisthenics and the gym are two forms of training that improve your sports performance and body aesthetics, as they help you develop all the physical qualities necessary for any physical activity, such as strength, endurance, power, speed, agility, coordination, balance, flexibility, etc. By combining calisthenics and the gym, you can get all these benefits more optimally and efficiently.

In addition, calisthenics and the gym help you shape your body, define your muscles, burn fat, improve your posture, improve your symmetry, improve your proportion, improve your harmony, etc. By combining calisthenics and the gym, you can get all these benefits in a more natural and aesthetic way

Benefits for motivation and enjoyment of training

Calisthenics and the gym are two forms of training that improve your motivation and enjoyment of training, as they allow you to vary exercises, stimuli, challenges, sensations, results, etc. By combining calisthenics and the gym, you can get all these benefits in a more fun and satisfying way

Calisthenics and the gym allow you to train more creatively, more dynamically, more playfully, more socially, more personalized, more autonomously, etc. By combining calisthenics and the gym, you can reap all these benefits in a more enriching and rewarding way

What are the advantages and disadvantages of calisthenics and the gym

Calisthenics and the gym have their own advantages and disadvantages, which depend on several factors such as each person’s level, goal, availability, taste, etc. Here are some of the most common pros and cons of calisthenics and the gym, and how you can minimize the downsides and maximize the benefits

Advantages of calisthenics and gym

Some of the advantages of calisthenics and the gym are:

Calisthenics allows you to train anywhere, without the need for a lot of equipment, saving you time, money, and space. The gym allows you to work out with a variety of equipment, giving you more options, more safety, and more comfort.
Calisthenics allows you to work with your own weight, making you more aware of your body, more functional, and more autonomous. The gym allows you to work with external weights, which makes you stronger, more powerful, and more hypertrophied.
Calisthenics allows you to perform multi-joint exercises, which makes you work multiple muscle groups at the same time, improve coordination, balance, and flexibility, and burn more calories. The gym allows you to perform single-joint exercises, which makes you work specific muscle groups in isolation, improve definition, symmetry and proportion, and avoid decompensations
Calisthenics allows you to progress with more complex exercises, making you more creative, more dynamic, and more challenging. The gym allows you to progress with higher weights, making you more consistent, more measurable, and more motivating.
Calisthenics allows you to enjoy a more playful, more social and more fun workout. The gym allows you to enjoy a more professional, more individual and more satisfying workout

Disadvantages of calisthenics and gym

Some of the disadvantages of calisthenics and the gym are:

Calisthenics can be difficult to progress, as it depends on each person’s skill, technique, and body weight. The gym can be boring to progress, as it depends on the load, intensity, and volume of each session.
Calisthenics can be limited to working certain muscle groups, such as the biceps, triceps, shoulders, or calves. The gym can be too much to work certain muscle groups, such as the abdominals, lower back, or forearms.
Calisthenics can be harmful to joints, tendons and ligaments if exercises are performed with poor technique, poor posture or poor progression. The gym can be harmful to muscles, bones, and intervertebral discs if you perform exercises with an inappropriate weight, incorrect speed, or poor execution.
Calisthenics can be dependent on weather conditions, available space, and existing equipment, which can make training difficult at some times or places. The gym may be dependent on the schedule, location, and price, which can differ from the time of day.access to training at certain times or places.
Calisthenics can be monotonous, repetitive and unstimulating, if the same exercises are always performed, with the same variations and the same repetitions. The gym can be stressful, competitive, and unrewarding, if you exercise with excessive pressure, comparison, and demand<>

How to minimize the disadvantages and maximize the advantages

To minimize the disadvantages and maximize the advantages of calisthenics and the gym, it is best to combine both modalities, and adapt them to your characteristics, goals and personal preferences. Some ways to do this are:

Combine calisthenics and the gym in the same session, alternating exercises from each modality, or in different sessions, dedicating one day to each modality.
Complement calisthenics and the gym with other forms of training, such as cardio, HIIT, yoga, pilates, crossfit, etc.
Seek the balance between calisthenics and the gym, without neglecting or overtraining any aspect of fitness, such as strength, endurance, power, hypertrophy, flexibility, coordination, etc.
Vary calisthenics and the gym, changing exercises, loads, sets, repetitions, intensity, rest, etc. from time to time, to avoid stagnation, boredom and injury
Enjoy calisthenics and the gym, choosing the exercises that you like the most, that you enjoy the most and that satisfy you the most, without forgetting your goals, your health and your well-being

What is the difference between calisthenics and the gym

Calisthenics and the gym are two forms of training that have some important differences, which are reflected in the type of resistance used, range of motion and muscle activation, neuromuscular adaptation and coordination, and the equipment and space needed. Here’s what these differences are, and how they can affect your training

Differences in the type of resistor used

The main difference between calisthenics and the gym is the type of resistance that is used to perform the exercises. Calisthenics is based on the use of body weight as resistance, which implies that the weight is fixed and depends on the body mass of each person. The gym is based on the use of external weights as resistance, which implies that the weight is variable and depends on the load chosen for each exerciseThis difference has several implications for training. On the one hand, calisthenics requires greater skill, technique, and body control, as you must overcome gravity and maintain balance with your own weight. The gym requires greater strength, power, and endurance, as an external load must be overcome and stability must be maintained with weight.

On the other hand, calisthenics offers greater freedom and autonomy, as you can train anywhere, without the need for a lot of equipment. The gym offers greater safety and comfort, as you can train in a controlled environment, with the right equipment.

Differences in range of motion and muscle activation

Another difference between calisthenics and the gym is the range of motion and muscle activation that comes with the exercises. Range of motion refers to the distance a joint travels during an exercise. Muscle activation refers to the degree of contraction a muscle experiences during an exercise

In general, calisthenics allows for a greater range of motion and greater muscle activation than the gym, as multi-joint exercises are performed that work several muscle groups at the same time, and involve greater mobility, flexibility, and coordination. The gym allows for a shorter range of motion and less muscle activation than calisthenics, as mono-joint exercises are performed that work specific muscle groups in isolation, and involve less mobility, flexibility, and coordination.

This difference has several implications for training. On the one hand, calisthenics promotes the development of a more functional, more balanced and more harmonious musculature, since the body as a whole is worked. The gym favours the development of a more hypertrophied, more defined and more symmetrical musculature, as the body is worked in parts.

On the other hand, calisthenics requires greater attention, concentration and body awareness, as you must control your movement, posture and breathing with your own weight. The gym demands greater accuracy, measurement, and recording, as loading, speed, and execution with the weight must be controlled.

Differences in adaptation neuromuscular and coordination

One more difference between calisthenics and the gym is the neuromuscular adaptation and coordination that is achieved with the exercises. Neuromuscular adaptation refers to the process by which the nervous system and muscular system communicate and synchronize to perform a movement. Coordination refers to the ability to make fluid, precise, and efficient movements with the body.

In general, calisthenics produces greater neuromuscular adaptation and greater coordination than the gym, since exercises are performed that involve greater complexity, variety and dynamism, and that require greater activation of type I muscle fibers, which are responsible for resistance. The gym produces less neuromuscular adaptation and less coordination than calisthenics, since exercises are performed that involve less complexity, variety and dynamism, and that require greater activation of type II muscle fibers, which are responsible for strength and power

This difference has several implications for training. On the one hand, calisthenics improves the ability to perform more natural, more functional and more versatile movements, since the body is worked with its own weight. The gym improves the ability to perform more artificial, more specific and more limited movements, as the body is worked with external weights.

On the other hand, calisthenics increases the difficulty of progressing, as it depends on each person’s skill, technique, and body weight. The gym facilitates progression, as it depends on the load, intensity, and volume of each session.

Differences in equipment and space required

The last difference between calisthenics and the gym is the equipment and space needed to perform the exercises. Equipment refers to the material that is used to perform the exercises. Space refers to the place where the training takes place.

Calisthenics requires minimal equipment and a small space to perform the exercises, as it is based on the use of body weight as resistance. The basic equipment for calisthenics is a pair of shoes, comfortable clothes and a pull-up bar. The basic space for calisthenics is a place with enough surface area and height to perform the exercises, such as a park, a square, or a room.

The gym requires maximum equipment and ample space to perform the exercises, as it is based on the use of external weights as resistance. The basic equipment for the gym is a pair of sneakers, comfortable clothes, dumbbells, a barbell, some discs and a bench. The basic space for the gym is a place with sufficient equipment and safety to perform the exercises, such as a gym, a living room or a garage.

This difference has several implications for training. On the one hand, calisthenics offers greater freedom, autonomy and accessibility, as you can train anywhere, without the need for a lot of equipment. The gym offers greater safety, comfort and professionalism, as you can train in a controlled environment, with the right equipment.

On the other hand, calisthenics It can present some drawbacks, such as dependence on weather conditions, available space, and existing material, which can make training difficult at some times or places. The gym can have some drawbacks, such as hours, location, and price, which can make it difficult to access the workout at some times or places

Conclusion

In conclusion, calisthenics and the gym are two very effective and complementary forms of training to improve your fitness. Combining calisthenics and the gym allows you to take advantage of the best of each modality, and compensate for its possible limitations. By combining calisthenics and the gym, you can work on all aspects of fitness, vary stimuli and avoid stagnation, tailor your training to your goals and preferences, prevent and recover from injuries, and enjoy training more

Final recommendations for combining calisthenics and the gym

To combine calisthenics and the gym optimally, we recommend that you follow these tips:

Plan your calisthenics and gym routine with a frequency, volume, and intensity that is appropriate to your level, goal, and availability
Progress and vary the stimuli of calisthenics and the gym, gradually increasing the difficulty of the exercises, and modifying angles, grips, positions and amplitudes.
Avoid injuries and overtraining, warming up properly, choosing exercises according to your level and goal, performing the exercises with correct technique, resting enough, hydrating and eating correctly, sleeping well, and stretching and massaging<>
Adapt your training to your personal characteristics, and consult a professional if you have any doubts, problems or contraindications.
Enjoy your workout, choosing the exercises that you like the most, that you enjoy the most and that satisfy you the most.

We hope you found this article useful and interesting, and that you are encouraged to combine calisthenics and the gym to improve your fitness. If you liked it, share it with your friends, family and acquaintances, and leave us a comment with your opinion, your experience or your doubts. Thanks for reading and see you next time!

Frequently Asked Questions

Which is better, calisthenics or the gym?

There is no one-size-fits-all answer to this question as it depends on several factors, such as each person’s level, goal, availability, taste, etc. It’s best to combine calisthenics and the gym, and adapt them to your personal characteristics, goals, and preferences

What diet should be followed for calisthenics and gyms?

There is no one-size-fits-all diet for calisthenics and gym as it depends on several factors, such as each person’s level, goal, weight, height, age, gender, health, etc. It is best to follow a healthy and balanced diet, which provides the necessary nutrients for performance and recovery, and that adjusts to your characteristics, goals and personal preferences.

What supplements can be taken for calisthenics and gyms?

There are no one-size-fits-all supplements for calisthenics and gym, as it depends on several factors, such as each person’s level, goal, weight, height, age, gender, health, etc. It is best to consult with a professional before taking any supplements, and choose the ones that are quality, safe, and effectiveand that they fit your personal characteristics, goals, and preferences.

What examples of calisthenics and gym routines are there?

There are many examples of calisthenics and gym routines, which can be adapted to different levels, goals, and availabilities. An example of a calisthenics and gym routine that you can follow is the one we have shown you in this article, alternating days of calisthenics and gym, and working the upper body and lower body in a balanced way.