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​Calisthenics vs. Bodybuilding: Which is Right for You?

​Calisthenics vs. Bodybuilding: Which is Right for You?

Posted by Leonard Shemtob on Oct 18, 2024

When it comes to fitness, two popular styles often come up: calisthenics and bodybuilding. Both have their own unique benefits and can help you achieve your goals, but they differ in many ways. 

Calisthenics focuses on bodyweight exercises that improve strength and flexibility, while bodybuilding emphasizes lifting weights to build muscle size and definition.

In this article, we'll explore the key differences between these two approaches, helping you decide which one is right for you.

[Related Article] Powerlifting vs Bodybuilding: What's the Difference?


Short Summary

  • Calisthenics vs Bodybuilding: Both methods are popular for building strength and improving fitness, but they focus on different approaches.
  • Calisthenics uses body weight for resistance, promoting functional strength, flexibility, and a lean physique; it can be done anywhere with little to no equipment.
  • Bodybuilding, on the other hand, emphasizes lifting weights to increase muscle size and definition, often requiring gym access and specialized equipment.
  • Each method has its pros and cons: calisthenics is versatile and improves overall fitness, while bodybuilding is effective for targeted muscle growth.
  • Choosing between calisthenics and bodybuilding depends on your personal fitness goals, available equipment, and desired body type.
  • Ready to take your workouts to the next level? Try Wild Thing, our premium pre-workout supplement designed to fuel your bodybuilding and calisthenics routines with sustained energy and focus.


What is Calisthenics?

Calisthenics or bodyweight training is a form of exercise that uses your own body weight to build strength and improve fitness. Instead of relying on heavy weights or machines, calisthenics focuses on movements like push-ups, pull-ups, squats, and planks. These exercises can be done anywhere, making them a great option for people who prefer working out at home or outdoors.

One of the main benefits of calisthenics is that it helps you develop functional strength, which means the strength you use in everyday activities. Calisthenics also promotes flexibility and mobility. 

Many of the exercises involve a full range of motion, which helps keep your muscles and joints healthy. Plus, it’s an excellent way to improve your overall fitness without the need for a gym membership or fancy equipment.


Benefits of Calisthenics

  • Builds Strength: Since calisthenics uses your body weight, it helps you develop overall strength. Exercises like push-ups and pull-ups target multiple muscle groups at once, making you stronger over time.
  • Improves Flexibility: Many calisthenics movements require you to stretch and move your body in different ways. This helps improve your flexibility and can reduce the risk of injuries.
  • Enhances Endurance: Regular calisthenics training can increase your stamina. As you perform higher repetitions of exercises, your body learns to work harder for longer periods.
  • No Equipment Needed: You can do calisthenics almost anywhere, whether at home, in a park, or while traveling. All you need is your body, making it easy to fit into your schedule.
  • Improves Functional Strength: Calisthenics helps you build strength that translates to everyday activities. This means you’ll find it easier to lift heavy bags, climb stairs, or play sports.
  • Improved body composition: Regular calisthenics workouts can help you burn calories and build lean muscle mass, leading to a healthier body composition.
  • Reduced risk of injuries: Calisthenics exercises are often less impact-based than traditional weightlifting, which can help reduce your risk of injuries.
  • Boosts Mental Health: Exercise, including calisthenics, releases endorphins, which can improve your mood and reduce stress. It’s a great way to feel good while getting fit!


Pros and Cons of Calisthenics

Pros

  • No Equipment Needed: You can do calisthenics anywhere, making it easy to fit into your lifestyle.
  • Improves Overall Fitness: It builds strength, flexibility, and endurance all at once.
  • Functional Strength: Helps you perform daily activities better by training your body for real-life movements.
  • Great for Beginners: Calisthenics is accessible for all fitness levels, allowing you to start at your own pace.
  • Low Risk of Injury: Generally safer for beginners since it focuses on body weight and natural movements.
  • Progressive Challenges: You can easily increase the difficulty as you get stronger by trying new exercises or variations.

Cons

  • Limited Muscle Growth: While calisthenics builds strength, it may not lead to the same muscle size gains as traditional weightlifting.
  • Limited progression: It can become challenging to progress as you get stronger.
  • Lack of variety: May become repetitive compared to bodybuilding.
  • Plateaus: Some people may hit a plateau in their progress as their body adapts to the exercises over time.
  • Not Ideal for Targeting Specific Muscles: It may be harder to focus on individual muscles compared to bodybuilding.


What is Bodybuilding?

Bodybuilding is a type of exercise focused on building muscle size and strength through weight training. It involves lifting heavy weights using various equipment like dumbbells, barbells, and machines. Bodybuilders often follow specific routines and techniques to target different muscle groups, helping them achieve a well-defined physique.

The main goal of bodybuilding is to increase muscle mass, which makes you look stronger and more toned. Bodybuilders typically focus on exercises like bench presses, squats, and deadlifts, which work for multiple muscles at once. These compound movements are essential for building strength and size.

Key Principles of Bodybuilding

  1. Weight Training: Bodybuilders use free weights, machines, and resistance bands to work specific muscle groups. This allows for precise targeting of areas you want to develop.
  2. Muscle Hypertrophy: The primary goal of bodybuilding is to increase muscle mass. This process, known as hypertrophy, involves creating tiny tears in the muscles during workouts, which then repair and grow stronger.
  3. Structured Routines: Bodybuilders often follow a detailed workout plan that includes various exercises, sets, and repetitions. This structure helps ensure balanced muscle development and consistent progress.


Benefits of Bodybuilding

Bodybuilding offers several benefits that can improve your overall fitness and well-being:

  • Increases Muscle Mass: Regular weightlifting helps you build and maintain muscle, giving your body a stronger and more defined look.
  • Boosts Strength: Lifting weights increases your overall strength, making daily activities easier and improving your athletic performance.
  • Improves Bone Health: Resistance training strengthens bones, reducing the risk of injuries and osteoporosis as you age.
  • Enhances Metabolism: Building muscle increases your resting metabolic rate, meaning you burn more calories even when you’re not exercising.
  • Improved body composition: Bodybuilding can help you reduce body fat and increase muscle mass, leading to a more toned and athletic physique.
  • Increased self-confidence: Achieving your fitness goals through bodybuilding can boost your self-esteem and confidence.
  • Promotes Discipline: Following a bodybuilding routine teaches you discipline and commitment, valuable skills that extend beyond the gym.


Pros and Cons of Bodybuilding

Pros:

  • Increases Muscle Mass: Bodybuilding is effective for building and sculpting larger muscles, giving you a defined physique.
  • Boosts Strength: Lifting weights significantly increases your overall strength, making daily activities easier.
  • Target Specific Muscles: You can focus on individual muscle groups, allowing for more targeted training.
  • Structured Routine: Bodybuilding typically follows a set training schedule, which can help keep you motivated and organized.
  • Boosts Metabolism: More muscle means a higher resting metabolic rate, helping you burn more calories.
  • Goal Achievement: Setting and reaching specific goals can be very motivating and rewarding.
  • Enhances Bone Health: Lifting weights strengthens bones and reduces the risk of osteoporosis.

Cons:

  • Requires Equipment: Bodybuilding typically needs access to a gym and various weights and machines.
  • Time-Consuming: It often requires longer workouts and more commitment to see results.
  • Risk of Injury: Lifting heavy weights can lead to injuries if proper form is not maintained.
  • Nutritional Focus: Successful bodybuilding requires careful attention to diet and nutrition, which can be challenging to maintain.
  • Plateaus: You might experience plateaus in progress, requiring changes in routine to keep improving.
  • Aesthetic Focus: The emphasis on appearance may not appeal to everyone, especially those seeking overall fitness.


Calisthenics vs Bodybuilding: Differences

Calisthenics and bodybuilding are both great ways to get fit, but they have some important differences. Here’s a simple breakdown of how they compare:

Training Method

  • Calisthenics: Uses your own body weight for resistance. Exercises like push-ups, pull-ups, and squats are common.
  • Bodybuilding: Involves lifting weights, such as dumbbells and barbells, to target specific muscle groups.

Goals

  • Calisthenics aims to build functional strength and improve overall fitness. It’s great for anyone looking to enhance their physical abilities for everyday tasks.
  • Bodybuilding focuses on increasing muscle mass and achieving a defined physique. Bodybuilders aim for specific muscle growth and aesthetics.

Equipment Needed

  • Calisthenics: Requires little to no equipment. You can do most exercises anywhere, making it very accessible.
  • Bodybuilding: Typically needs access to a gym with various weights and machines for effective training.

Workout Structure

  • Calisthenics: Often involves high repetitions and bodyweight movements that can be done in circuits or as part of a routine.
  • Bodybuilding: Usually follows a structured program with specific sets, reps, and rest periods focused on muscle growth.

Exercise Variety

  • Calisthenics: Offers a limited range of exercises focused on bodyweight movements.
  • Bodybuilding: Provides a wider variety of exercises that target specific muscle groups.

Progression

  • Calisthenics: Can become challenging to progress as you get stronger.
  • Bodybuilding: Offers more flexibility for progression by increasing weight or resistance.

Flexibility

  • Calisthenics allows for more creativity in workouts, as you can mix different exercises and movements.
  • Bodybuilding usually follows a set plan to ensure balanced muscle development.

Cost

  • Calisthenics: Generally more affordable due to the lack of equipment requirements.
  • Bodybuilding: This can be more expensive, especially if you join a gym or purchase weightlifting equipment.


Calisthenics vs. Bodybuilding: Which is Better for Building Muscle?

When it comes to building muscle, bodybuilding is generally considered more effective, but calisthenics can still help you gain muscle. 

Here’s a quick comparison:

Bodybuilding

  • Heavy Weights: Bodybuilders lift heavy weights, which leads to greater muscle growth (hypertrophy).
  • Targeted Exercises: They can focus on specific muscle groups, allowing for more precise muscle development.

Calisthenics

  • Body Weight Resistance: Calisthenics uses your own body weight, which can build lean muscle but may not lead to as much size as heavy lifting.
  • Progressive Overload: You can still gain muscle by increasing the difficulty of exercises over time, but it might take longer.

If your main goal is to build larger muscles quickly, bodybuilding is usually the better choice. However, calisthenics can still be effective for gaining lean muscle and improving overall strength.


Can You Build Muscle with Calisthenics Only?

Yes, you can build muscle with calisthenics! While it may not create as much muscle mass as traditional weightlifting, calisthenics can still be very effective for strength and muscle development. 

Here’s how:

  • Body Weight Resistance: Calisthenics uses your own body weight to create resistance. Exercises like push-ups, pull-ups, and squats can help build lean muscle.
  • Progressive Overload: You can increase the difficulty of your workouts over time by adding more reps, trying harder variations, or reducing rest time between sets. This helps stimulate muscle growth.
  • Full-Body Engagement: Many calisthenics exercises work multiple muscle groups at once, promoting balanced strength and overall fitness.
  • Functional Strength: Calisthenics builds functional strength, which is useful for everyday activities and sports.


Calisthenics vs. Bodybuilding: Which is Better for Weight Loss?

When it comes to weight loss, both calisthenics and bodybuilding can be effective, but they work in different ways. Here’s a simple comparison to help you understand which might be better for your goals:

Calisthenics: Calisthenics often includes dynamic movements that engage multiple muscle groups, leading to a higher calorie burn during workouts. This can help you lose fat more effectively. Moreover, many calisthenics exercises also provide a cardio workout, which can further enhance fat loss.

Bodybuilding: While bodybuilding is excellent for building muscle, it also helps with weight loss by increasing your metabolism. More muscle means your body burns more calories at rest. However, bodybuilding typically requires longer workout sessions in the gym and strict nutrition plans to see results.


Can a Bodybuilder Do Calisthenics?

Yes, a bodybuilder can definitely do calisthenics! In fact, many bodybuilders incorporate calisthenics into their workouts to improve their overall fitness, flexibility, and endurance.

Calisthenics can help bodybuilders develop functional strength and enhance their control over their body movements. Exercises like pull-ups, push-ups, and dips can complement traditional weightlifting routines and prevent workout monotony.

However, it's important to note that calisthenics may not be as effective for building pure muscle mass as traditional bodybuilding exercises. If your primary goal is to increase muscle size and strength, you may need to focus more on weightlifting.


How Do You Combine Calisthenics and Bodybuilding?

Combining calisthenics and bodybuilding can create a well-rounded fitness routine. Here are some easy ways to do it:

  1. Warm Up with Calisthenics: Start your workout with calisthenics exercises like jumping jacks, push-ups, or bodyweight squats. This helps warm up your muscles and get your heart rate up.
  2. Alternate Workouts: On some days, focus on bodybuilding exercises like bench presses and deadlifts. On other days, do a calisthenics workout with pull-ups, dips, and planks.
  3. Add Calisthenics to Bodybuilding Sessions: Incorporate calisthenics between your weightlifting sets. For example, do a set of bench presses, then follow it with a set of push-ups.
  4. Use Calisthenics for Cardio: Include high-intensity calisthenics circuits as a cardio workout. This can help improve your endurance and burn extra calories.


Calisthenics vs. Bodybuilding: Which is Stronger?

Determining which is stronger between calisthenics and bodybuilding depends on how you define strength. When it comes to strength, both calisthenics and bodybuilding have their unique advantages, but they focus on different types of strength. 

Both calisthenics and bodybuilding can produce strong individuals but in different ways.

Calisthenics

  • Functional Strength: Calisthenics builds functional strength, which helps you perform everyday activities better. It emphasizes body control and balance.
  • Core Strength: Many calisthenics exercises engage your core, leading to overall stability and strength.

Bodybuilding

  • Muscle Size: Bodybuilders typically lift heavier weights, which can lead to greater muscle size and strength in specific muscle groups.
  • Targeted Strength: Bodybuilding allows for targeted training of specific muscles, making it effective for building strength in those areas.

In general, bodybuilders may be stronger in terms of raw muscle power due to heavy weightlifting. However, calisthenics practitioners often have better overall body control and functional strength. Ultimately, the "stronger" option depends on what type of strength you’re looking for!


So, Which One is Right for Me?

The best choice between calisthenics and bodybuilding depends on your individual goals, preferences, and lifestyle. 

Here are some questions to help you decide:

What Are Your Goals?

  • If you want to build significant muscle size and strength, bodybuilding might be the best choice.
  • If you prefer to improve overall fitness, flexibility, and endurance, consider calisthenics.

Do You Have Access to a Gym?

  • Bodybuilding often requires access to weights and machines. If you have a gym nearby, that’s great!
  • If you don’t have a gym or want to work out anywhere, calisthenics is convenient and requires little to no equipment.

What Do You Enjoy?

  • If you like lifting weights and following a structured routine, choose bodybuilding.
  • If you prefer bodyweight exercises and a more varied workout, go for calisthenics.

How Much Time Do You Have?

  • Structured Routine: Bodybuilding often requires longer workouts with specific plans.
  • Quick Workouts: Calisthenics can be done in shorter sessions and can fit easily into a busy schedule.

Can You Combine Both?

  • Many people benefit from mixing both approaches! You can do calisthenics for functional strength and bodybuilding for muscle size.


Enhance Your Workout: Top Supplements for Calisthenics and Bodybuilding

1- Wild Thing by Assault Labs

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Wild Thing is designed to provide essential support during your workouts. It contains a blend of amino acids, creatine, and other nutrients to help nourish your muscles.

This pre-workout supplement includes advanced nootropics that enhance focus and energy levels, helping you maximize your workout performance. Users can expect improved vascularity and muscle pumps, contributing to a more effective training session.

Wild Thing features a unique caffeine blend, incorporating patented ingredients like ZumXR® and Infinergy®, along with two other forms of caffeine. This combination offers an immediate boost of energy followed by a sustained release to keep you energized throughout your workout.

Key Benefits

  • It increases your energy levels.
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  • It enhances your strength during a workout.
  • It boosts your muscle pumps.
  • It helps improve endurance.
  • It improves your mood.
  • It speeds up your muscle recovery.
  • It helps reduce muscle fatigue.
  • It promotes your cognitive functions.

Key Ingredients

  • DiCitrulline Malate/Infinergy®
  • Beta-Alanine
  • Alpha-Glyceryl Phosphoryl Choline
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  • Choline Bitartrate
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2- Seismic Surge by Hard Rock Supplements

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Seismic Surge is a pre-workout supplement designed to enhance energy, endurance, and overall workout performance. This pre-workout supplement is designed for serious fitness enthusiasts and focuses on enhancing strength, stamina, and energy levels.

Key Benefits

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Key Ingredients

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3- Alpha Lion SuperHuman Elite Pre Workout

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4- Wrecked Pre Workout by Huge Supplements

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Wrecked Pre-Workout is designed to enhance workout performance with a powerful formula that includes 17 high-quality ingredients. This supplement aims to help users achieve their personal records (PRs) by providing significant energy, focus, and muscle pumps.

Key Benefits

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Key Ingredients

Customer Reviews

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5- Gorilla Mode Pre Workout by Gorilla Mind

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Gorilla Mode Pre-Workout is designed to elevate your workout sessions. This potent formula aims to enhance your performance, helping you reach your peak physical potential during each training session. It aims to improve endurance, muscle pumps, and energy levels, allowing you to focus on your training.

Key Benefits

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FAQs: Calisthenics vs Bodybuilding

Q: Is it possible to do calisthenics without any equipment?

A: Absolutely! Many calisthenics exercises use just your body weight, allowing you to train anywhere without equipment. Push-ups, pull-ups, and squats are great examples.

Q: Can I build muscle with calisthenics?

A: Yes, you can build muscle with calisthenics, especially if you progress to more challenging movements. However, bodybuilding is generally more effective for larger muscle gains.

Q: Is calisthenics better for weight loss than bodybuilding?

A: Both can help with weight loss, but calisthenics may be more effective for burning calories and improving overall fitness since it often involves high-intensity movements.

Q: Which is better for beginners, calisthenics or bodybuilding?

A: Both can be suitable for beginners. Calisthenics may be easier to start with, as you can do many exercises anywhere without equipment. Bodybuilding may require access to weights and machines.

Q: Is one method safer than the other?

A: Calisthenics generally poses a lower risk of injury since it relies on body weight and natural movements. Bodybuilding can lead to injuries if proper form isn’t maintained or if heavy weights are lifted without supervision.


Conclusion

In summary, both calisthenics and bodybuilding offer unique benefits for improving strength and fitness. Calisthenics focuses on bodyweight exercises that enhance functional strength, flexibility, and endurance. On the other hand, bodybuilding emphasizes lifting weights to increase muscle size and definition.

Choosing between the two depends on your personal goals and preferences. If you enjoy bodyweight workouts and want to build overall fitness, calisthenics may be the right choice for you. 

If your goal is to build muscle mass and strength, bodybuilding could be a better fit. Ultimately, you can also combine elements of both styles to create a well-rounded workout routine.


Sources:

https://www.oxcloth.com/blogs/fashion-advice-for-bodybuilders/calisthenics-vs-bodybuilding

https://betterme.world/articles/calisthenics-vs-bodybuilding

https://www.hitonefitness.com/bodybuilding-vs-calisthenics-which-is-more-effective

https://bodyweighttrainingarena.com/calisthenics-vs-bodybuilder

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.