Full Body Calisthenics, For Old Guys

I have done split routines of all kinds, but doing full body workouts is giving me much more success.

 Full body calisthenics workouts are a great way to develop strength and endurance. Don’t let being an old guy stop you from taking advantage of the full body workout.

The advantages of the full body workouts

  1. Mental toughness the first advantage. .Full body calisthenics workouts are tough. Physically we can adapt to them and receive incredible gains. Learning to mentally handle them can be a greater challenge. Learning to push yourself beyond your comfort zone, at a time in our lives when mental toughness is a survival skill.
  2. Getting the massive calorie burn that the full body workout offers is a great advantage. By firing up every muscle group you are putting the coals to the fire on your calorie burning engine.
  3. Missing a workout doesn’t throw your whole workout schedule off. So you decide to go to your grandchilds birthday party instead of the gym, have fun, and enjoy a rest day.
  4. You feel great after a full body workout. Your whole body is pumped and energized.
  5. You can get more done during your workout. Saving you time.

Who should be doing full body workouts?

Full body training works best for beginners and intermediate people in their training cycle. Those who need to develop a foundational strength, and those trying to lose weight.
In these stages of your training, you don’t have the strength to do any advanced moves. Your focus should just be on getting as many reps as you can. That’s the only thing that is going to get you strong enough to start advanced calisthenics movements.
This is the hard truth, you need to get strong at the basics first. This is going to take a little time, but doing the full body workouts will help you get more reps in a shorter amount of time. Thus shortening the time it takes to progress.

What about overtraining?

Overtraining is always a concern, whether doing full body workouts or split routines. You simply need to know when enough is enough.
Know the difference between your body trying to convince you to take time off because it’s feeling lazy, and feeling like your arms are going to fall off, before even starting your workout.

Doing full body workouts, isn’t doing the same exercises daily

Of coarse we all want to do more pull ups and dips, but don’t do the same exercises every workout.
If your goal is to do more pull ups, then do pull ups in all your workouts. Use different varieties or add weight on some days.
The rest of your workouts should have a little variety, doing exercises that will strengthen you in a way to help you achieve your goals.
Don’t waste time on exercises that don’t do anything to strengthen the muscles that will help you get stronger in the areas you’re focused on.
For example, if you want do more pull ups, do pull ups in your workout, but also add rows to strengthen the whole back. Your pull ups will become stronger overall.
This will help keep you from getting bored, and give you.an all around better fitness.

How often should you do full body workouts?

The way I determine this is by feeling it. If I feel rested enough to do a full body workout, then I do it.
Right now I am doing three exercises for five sets per body part, on my full body workout days. This is not a lot of volume, so I will do full body workouts for up to five days in a row then take two days off. This gives me a sufficient amount of rest I feel.
As I increase the volume of sets, I may choose to start taking more days between workouts.
This comes back to knowing your body and how much you can do.
A good way to split your workouts would be to do a full body workout on one day then work on a skill that your trying to improve on the next day
Doing some stretching on those off days is a good use of your workout time also.

Can you make gains doing full body workouts?

Working out in any way is going to give you gains. The biggest advantage that I have found is how it helps me to be more consistant in working out.
I can get busy as you probably do. So if I don’t make it to the gym on Monday for pull day, now I need to wait until Thursday to work my back. Now it’s been a week since I’ve done a pull up, so I go backwards in my training.
Where if you do a full body workout on Monday and Tuesday, take a rest day on Wednesday. You could still miss Thursday or Friday, and have three pull workouts under your belt for the week.
Our bodies can handle whatever we throw at it, as long as you take the time to progress at a natural rate.
you’re stronger than you think you are.

How many exercises, sets, and reps should you do?

Full body workouts are great for getting stronger and losing weight. You can do a moderate amount of sets on each exercise. Let’s say you do 4 sets of 5 reps for each exercise.
If you do three exercises per major muscle group. That’s chest, back legs and shoulders. This is a sufficient amount of work to make gains, but not so much that you can’t come back for another workout the next day.
If you feel that you can do more sets on some exercises, you have the flexibility to add some.

When you shouldn’t do full body workouts

When you have developed the strength and endurance to do multiple sets and reps of the basic calisthenics exercises, such as dips, pull ups, and push ups. You have reached a point in your training when you are ready to start focusing on more advanced calisthenics movements. By this time you will be aware of any weaknesses that you need to focus on, and will probably want to start focusing your training more on those. That’s when a full body workout becomes more of a waste of your time.



Trying to beat the hands of time is a challenge. I have found calisthenics to be an outstanding way to get into shape, and have some fun. I will tell you in my posts why I like calisthenics over pumping iron, for keeping in shape as I get older, and why you might want to give it a try.

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