You do not need a pull-up
to get started.
A wall push-up. A supported squat. Calisthenics has a starting point for you: discover what you can gain from the basics.
Find your first exerciseCalisthenics uses your body weight to build strength. Start with a few movements and adapt them to your level, space and available equipment.
Start with what you can do today.
A push-up can start at a wall. A squat can use a bench for support. These variations count as training, too. As you gain control, you can reduce the assistance.
Find a variation in the exercise cardsBuild strength for everyday life.
Getting out of a chair and carrying groceries take strength, too. Training helps build or maintain muscle and strength. Progress with the basics by changing the support, range of motion or variation.
Strength and health · CDCYour training space could be nearby.
An open space at home is enough for squats, push-ups or planks. A park or gym with bars gives you more pulling options. Choose movements that suit your space and the stable supports you have.
Start with little equipment.
You do not need machines for a squat; a firm surface is enough for a wall push-up. Other exercises, such as pull-ups, need a securely fixed bar. Start with what you have and decide later if you need more equipment.
Moving can help you rest, too.
Regular physical activity can improve sleep and reduce symptoms of anxiety and depression. These are benefits of movement in general; calisthenics can be one way to stay active.
Physical activity and wellbeing · WHOFind a way to train that fits your life.
Repeat the same basics and adjust their difficulty. Choose a place and time that feel easy to return to, and adapt your training to your goals and how you feel.
You do not need to do it all today.
Choose a group, open an exercise card and find a variation you can control. Build consistency gradually, leaving room for rest and recovery.
Find your first exerciseStrength is one part of staying active. Combine it with activities such as brisk walking, cycling or swimming. For adults, WHO recommends strength training at least two days a week and 150–300 minutes of moderate aerobic activity, or its vigorous equivalent. Work towards these guidelines gradually: doing something already counts. Read the recommendations
Results depend on training, recovery and individual circumstances. Choose a comfortable, pain-free range of motion. These pages offer general guidance, not a personalised training plan.