Can You Train Calisthenics Every day?

Is daily calisthenics training possible without overtraining? keep reading to find out this and more about daily calisthenics training!

Can you train calisthenics daily?

Training calisthenics every day is possible and safe when done correctly. The best way to train daily without experiencing overtraining is by splitting your weekly volume up throughout the days so you don’t do more volume than a normal workout split where you train 3-5 times per week. Instead, you split out the volume into more sessions making your workouts shorter and more frequent.
There is strong evidence to support that resistance training frequency has no significant impact on muscle hypertrophy when volume is equated (1), therefore training daily should work as well as a 3-5 times weekly training split.

Pros Of Daily Calisthenics Training

Habit formation: Daily calisthenics training helps establish a consistent routine, making it more likely for you to stick to your fitness goals over the long term.

Improved Neural Adaptation: Frequent training allows for improved neural adaptation, enhancing the efficiency of muscle recruitment and motor patterns.

Cons Of Daily Calisthenics Training

Lack of Flexibility: If you don’t have time or are too tired to workout, you can’t just move your workout to another day like in a traditional workout split. A workaround for this is to do more volume the following days, so you still hit the planned weekly volume.

Central Nervous System Fatigue: Daily strength training can easily lead to fatigue if sleep and nutrition are not in check.

Daily calisthenics training program you can do

Here’s a basic example of a daily circuit calisthenics training program, that focuses on hypertrophy and basic strength. If you want to do other exercises you can follow the same structure, but swap some exercises out for others.

Day 1 & 4: Upper Body & Hinging

  1. Skill Work:
    • 10 min. Handstand practice.
  2. Main Workout:
    • Push-Ups, Nordic Curls Progression & Pull-Ups 2-3 sets with 0-5 reps in reserve

Day 2-5: Upperbody & Squats

  1. Main Workout:
    • Squat Variation, Australian Pull-Ups & Pike Push Ups 2-3 sets with 0-5 reps in reserve
  2. Flexibilty Work:
    • Foward Folds & A Hip Flexor Strech

Day 3-6: Upper Body & Calfs

  1. Main Workout:
    • Pull-Ups, Push-Ups & Single Leg Calf Raises 2-3 sets with 0-5 reps in reserve
  2. Flexibilty Work:
    • Middle Split Holds & Pigeion Stretch

Day 7: Upperbody & Squats

  1. Skill Work:
    • 10 min. Handstand pratice
  2. Main Workout:
    • Australian Pull-Ups, Squat Variation & Pike Push Ups 2-3 Sets with 0-5 reps in reserve

Key Tips For Succes:

  • Remember to warm up properly, for better performance and to minimize the risk of injury.
  • Add sets, reps, or weights as you get stronger to continue progressing.
  • 2-5 minutes rest between doing the same exercise is optimal. You can superset the exercises to save time.
  • Taking a rest day or lowering volume if you start feeling fatigue.

Conclusion

In summary, the results are driven by the total volume of your weekly training, not necessarily the frequency at which you perform it.

Daily training can be an excellent method of training, but it is not for everyone. Give it a try to see if it works for you (the best training split is the one you can stick to consistently).

References
  1. Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019 Jun;37(11):1286-1295. doi: 10.1080/02640414.2018.1555906. Epub 2018 Dec 17. PMID: 30558493.
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