Calisthenics, Weight Training, and Isometrics for Physical Development
Article by Stefan Burns - Updated January 2022. Join the Wild Free Organic email newsletter!
There are many ways to train the physical body for increased strength, vitality, health, and performance. Each training modality is different in where and how it stimulates the systems of the body, and the adaptations that occur. While there are many ways to exercise, three common methods are by using bodyweight exercises (calisthenics), by lifting weights, and using isometrics (zero movement exercises).
Calisthenics is a form of resistance training which relies solely on the movement, weight, and tension of the body. The simple pushup, squat, or pullup are the most common examples of calisthenics exercises, though more advanced gymnastic movements such as muscle-ups, planches, and levers all apply.
With weight training, force is produced against objects of various weight such as dumbbells, barbells, and kettlebells. Machines and strongman training implements like stones and logs also are types of weights. Weight training is scalable by increasing or decreasing exercise weight based on methodologies such as progressive overload.
Isometrics are exercises that involve zero movement, and this can be done resisting the force of gravity using weights, or pushing/pulling against immovable objects. Holding a plank is an isometric exercise, as would holding the open position of a dumbbell fly, or pushing as hard as possible against a large boulder. Isometric exercises can be used to precisely target stabilizer muscles or to generate max force safely.
I have trained with all three modalities for years and have experience in their best use and application. Let’s dig into each exercise modality, how they overlap, and their relative strengths and weaknesses.
Calisthenics, weight training, and isometrics done together can build a strong, resilient, and aesthetic body
Calisthenics for Beginners
The most immediately approachable training methodology is calisthenics. People of all shapes and sizes can use bodyweight movements of different leverage patterns to exercise to a degree appropriate for their body. Vinyasa yoga is a great example of calisthenics exercise with many different movement patterns that stimulate the whole body and can be easily scaled for anyone.
Another example of how calisthenics can be scaled to anyone can be understood using the squat. If a trainee is in great shape and free of injury, they can perform jump squats to increase power output, building muscle and strength in the process. If a trainee is overweight and/or injured, then assisted squats can be done, using gymnastic rings/TRX and a reduced range of motion, both safely deloading the body. As a trainee becomes stronger and more fit, the squat movement pattern can be increased in difficulty and complexity to create further adaptation stimulus.
A basic progression squat progression would be: assisted squat -> parallel squat -> deep squat -> shrimp squat -> pistol squat
Calisthenics exercises have the benefit of being performable just about anywhere. Some advanced moves like pullups and muscle-ups require a bar to hang from, but for most calisthenics exercises all that is required is some open space to move in.
Calisthenics also has the benefit of stimulating and strengthening stabilizer muscles throughout the body. Calisthenics exercises are all open-chain and the entire body must work in symmetrical balance to perform movement correctly. Posture is very important, and when programmed correctly, calisthenics will improve posture while strengthening the connective tissues of the body at the same rate muscular development occurs, reducing the risk of injury.
Calisthenics is a very balanced and safe method for improving the physicality of the body while also increasing other desirable characteristics such as endurance, flexibility. Calisthenics also improves metabolism and it’s not uncommon to build muscle while loosing body fat at the same time while practicing a lot of calisthenics. Calisthenics is great when the primary goal is to lose body fat.
Calisthenics Pros
Can be performed nearly anywhere
Improves posture
Strengthens the body symmetrically
Increases muscle mass and connective tissue strength
Calisthenics exercises can be used for endurance training safely
Most exercises are compound and target multiple muscles at once
Easy to exercise in nature for other health and wellness benefits (nature bathing, fresh air, grounding, sunlight vitamin D production)
Calisthenics Cons
Lower upper limit on muscular growth compared to weight training
More advanced movements are best learned with coaching
Progressive overload is not as easily applied as it is with weights
More difficult to isolate and develop a single muscle
Weight Training for Beginners
When sheer muscular size and maximum strength is desired, weight training is the best way to exercise the body. Isolating muscles and applying progressive overload to them is easily accomplished with free weights. Large closed-chain compound exercises like barbell squats and deadlifts stimulate muscular growth and central nervous system adaptations throughout the entire body in a way calisthenics and isometrics can’t match. In addition, weight training can be very precise in application for the stimulation of small muscles to strengthen and grow. The biggest and strongest people on the planet, bodybuilders, powerlifters, and strongmen all use weight training as their primary training modality.
Injuries are also common in these sports, sometimes only minor, sometimes very severe. This is because with weight training it is much easier to develop muscular imbalances. The most successful athletes combine weight training, calisthenics, and isometric exercises in order to stay balanced in muscular, strength, and connective tissue development.
When it comes to dramatically transforming the physicality of the human body, weight training is unequaled. With faith and hard work it is possible to transform from weak and lanky to big and strong using weights and progressive overload. It’s not uncommon for men to add 50+ pounds of muscle to their frame over many years using weight training. Calisthenics will create a beautiful aesthetic body, but weight training has the benefit of allowing the trainee to precisely sculpt the physique in anyway they wish. For women bodybuilders training the glutes, upper chest, and shoulders while tightening the midsection creates the coveted hourglass figure and improves the waist-to-hip ratio closer to the biologically attractive 0.7.
Weight Training Pros
Greatest potential for lean body mass and strength gains
Unparalleled ability to shape and sculpt the body
Weights can range from light to heavy and with proper guidance can be used safely by all people
Many people use weights, and though experience levels vary, most gym-goers are very friendly and help others learn exercises, provide tips, etc.
Weight Training Cons
Increased risk of injury if small supportive muscles and connective tissues aren’t developed at the same rate as larger muscles.
Preexisting muscular imbalances can lead to improperly overloaded joints and muscles, increasing risk of injury
Weight training requires access to weights, either purchased or at a gym.
Weight training environments such as the gym can be intimidating for many
Isometrics for Beginners
An isometric exercise is a static muscular tension pattern held for time that involves no concentric or eccentric movement. Every different joint angle of a movement or exercise can be held as a isometric contraction, and as such 1000's of different isometric exercise patterns are possible.
The benefits of isometric exercises is that no joint movement is required, making isometrics a good alternative to conventional exercises when a trainee is injured or returning to exercise after a period of detraining. If weak at a certain point of an exercise, such as the midpoint of an overhead press, an isometric performed at that midpoint can be used to build strength at that specific leverage, improving overall force mechanics for the lift. With the overhead midpoint isometric exercise, force can be directed upwards, inwardly, or outwardly depending on what muscular activations are required to break through the sticking point. Isometrics are like calisthenics in that they don't require any specialized equipment to perform and can be performed with bodyweight exercises, but isometrics can also be done in the gym with barbells/dumbbells/machines, or with specialty-made isometrics equipment.
Isometrics have a remarkable ability to improve mind-muscle connection. By taking movement out of the equation, it’s easier for a trainee to feel how force is loading joints and muscles with a particular posture, and in this way isometric exercises can be very effective at building muscle and strength because the trainee learns how to better control the force they generate. Most isometric exercises involve pushing or pulling against an immoveable object, and this allows a trainee to generate maximum force without any risks inherent with movement. This maximum force generation ability of isometrics makes them very effective exercises for strength development as they dramatically increase muscular innervation, better connecting the mind to the central nervous system and musculature of the entire body while also better aligning the body, joints, and fascia into safe positions which force flows through easily.
Isometrics Pros
Can be performed anywhere and in a million different ways
Supportive to both calisthenics and weight training
Very useful in recovery from injury
Increases mind muscle connection and helps with sticking points
Builds strength and can be used to preserve strength when away from the gym
Can be performed during other wellness activities such as walking, meditation, and breathing exercises.
Isometrics Cons
With poor posture, isometrics can load joints instead of muscles
Isometrics have no measurable way of recording force output without sophisticated devices not commonly available (whereas a weight is a quantifiable load)
Isometrics that involve maximum force generation create a large stress adaptation response which can be deceiving in its scale to new trainees, requiring more recovery time than they realize
How to Start with Exercise
A combination of calisthenics, weights, and isometrics will transform anybody into a fitter, stronger, and more resilient individual.
Each of us was given a tremendous gift when born into a human body, and exercising physically in order to reach your maximum human potential is one way to celebrate the beauty of life and to thank the forces of creation. Benefits of physical training include happiness, health, and looking good!
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
If you don’t know where to start with physical fitness, I offer coaching services with meal plans and workout routines custom tailored to your individual situation and needs. Coaching at the beginning of a physical transformation or during times of low willpower offers valuable motivation and support that can make the difference between making a positive change or sticking with the status quo.
Use the email contact form to get in touch with me and to schedule your first wellness coaching session.