Weighted calisthenics can be a great way to challenge your body and continue to progress in your calisthenics journey. However, it’s important to have a solid foundation of the basic calisthenics exercises before adding weights. Here are suggestions for basic strength before adding weights to your calisthenics training.
- Pull-ups: 10 reps x 5 sets
- Dips: 10 reps x 5 sets
- Push-ups: 20 push-ups x 5 sets
- Elevated Ring rows: 10 reps x 5 sets
How to progress with your weighted calisthenics
I would recommend starting with a weight where you can do 3 reps for 3 sets and progressively overload week by week. The goal is to be able to do 5 reps for 5 sets before moving on to heavier weights. Here is an example of of how progressive overload can look like when starting with 5 kg.
Week 1: 3 reps for 3 sets with 5 kg
Week 2: 3 reps for 4 sets with 5 kg
Week 3: 3 reps for 5 sets with 5 kg
Week 4: 4 reps for 3 sets with 5 kg
Week 5: 4 reps for 4 sets with 5 kg
Week 6: 4 reps for 5 sets with 5 kg
Week 7: 5 reps for 3 sets with 5 kg
Week 8: 5 reps for 4 sets with 5 kg
Week 9: 5 reps for 5 sets with 5 kg
When you achieved 5 reps for 5 sets with 5 kg it’s time to do the same thing again with 10 kg. Or you make 10 kg jumps and start with 10 kg. This is an example of how you can progress with all weighted calisthenics exercises.
Weighted pull-ups
When you have built your basic pull-up strength with your body weight and are able to do 10 pull-ups for 5 sets, then in my opinion it’s time to add some weight. By incorporating weighted pull-ups into your workout routine, you can challenge your muscles in new ways and achieve new strength goals. Weighted pull-ups are a great exercise for building upper body strength, specifically targeting the back, grip strength, biceps, and shoulders. You can either use a dip belt or a weight vest.
I would recommend gripping the bar with a normal pull-up grip or a slight overhand grip. When using an overhand grip you reduce the amount you have to pull with about1-2 cm but requires more forearm strength.
Benefits of Weighted Pull-Ups:
- Increased Upper Body Strength:
Weighted pull-ups are a highly effective exercise for increasing upper body strength, specifically targeting the back, biceps, and shoulders. By adding weight to the movement, you can challenge your muscles to work harder and promote muscle growth.
- Improved Grip Strength:
Pull-ups, in general, are an excellent exercise for improving grip strength, and weighted pull-ups take it to the next level. With weighted pull-ups, you must grip the bar even harder, which can help improve grip strength over time.
- Improved Explosivness:
Weighted pull-ups can also help improve your explosive pull-ups. When training with added weight you will feel much lighter when training without weights. This will make your explosive pull-ups much easier and speed up your journey towards your first muscle-up.
Weighted dips
Weighted dips target the chest, triceps, and shoulders. They are similar to regular dips, but involve the use of additional weight for added resistance.
To perform weighted dips, you will need a dip bar or two parallel bars that are sturdy enough to support your weight and any added weight.
It’s important to use proper form and avoid swinging or using momentum during the exercise to prevent injury and maximize the benefits of the exercise. Start with lighter weights and gradually increase as you become stronger and more comfortable with the movement.
Weighted push-ups
Push-ups with added weight are a great way to increase the intensity of the exercise and challenge your muscles even further. Here are the steps to perform push-ups with added weight:
- Place a weight plate, sandbag, or weight vest on your back.
- Get into a regular push-up position with your hands slightly wider than shoulder-width apart.
- Keep your core engaged, lower yourself down towards the ground while keeping your elbows close to your body.
- Pause for a second at the bottom, then push yourself back up to the starting position.
- Repeat the exercise for the desired number of repetitions.
When performing push-ups with added weight, it is important to maintain proper form throughout the exercise. Keep your body in a straight line, engage your core, and keep your elbows close to your body. Start with a light weight and gradually increase the weight as you get stronger.
Push-ups with resistance bands as extra weight
Push-ups with resistance bands are a great way to add variety to your workout and challenge your muscles in a different way. Here are the steps to perform push-ups with resistance bands:
- Place the resistance band around your back, crossing it over your shoulder blades.
- Hold the band with your hands, gripping it just outside your shoulders.
- Get into a regular push-up position with your hands slightly wider than shoulder-width apart.
- Keep your core engaged, lower yourself down towards the ground while keeping your elbows close to your body.
- As you push yourself back up to the starting position, pull the resistance band towards your body, squeezing your shoulder blades together.
- Repeat the exercise for the desired number of repetitions.
When performing push-ups with resistance bands, it’s important to maintain proper form throughout the exercise. Keep your body in a straight line, engage your core, and keep your elbows close to your body. Start with a light resistance band and gradually increase the resistance as you get stronger.
Weighted ab exercises
Weighted ab exercises are exercises that involve adding resistance to traditional abdominal exercises to increase the difficulty and intensity of the exercise. This can help to target the muscles in the abdominal area more effectively and lead to greater gains in strength and muscle development.
Here are some examples of weighted ab exercises:
- Weighted Sit-Ups: Lie on your back with your knees bent and your feet flat on the ground. Hold a weight plate or dumbbell across your chest, and then lift your torso up until your elbows touch your knees. Lower yourself back down and repeat.
- Weighted Russian Twists: Sit on the ground with your knees bent and your feet flat on the ground. Hold a weight plate or dumbbell with both hands, and then twist your torso to one side, touching the weight to the ground. Twist back to the other side and repeat.
- Weighted Leg Raises: Lie on your back with your legs straight up in the air. Hold a weight between your feet, and then lower your legs down towards the ground. Raise them back up and repeat.
- Weighted Plank: Get into a plank position with your forearms on the ground and your body straight. Place a weight plate on your lower back, and then hold the plank for as long as you can.
Remember to always use proper form and start with a lightweight before increasing the resistance. It is also important to warm up before performing any weighted ab exercises to prevent injury.
