{"id":747311,"date":"2026-02-07T00:05:16","date_gmt":"2026-02-07T00:05:16","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/747311\/"},"modified":"2026-02-07T00:05:16","modified_gmt":"2026-02-07T00:05:16","slug":"i-did-calisthenics-for-30-days-here-are-8-things-i-learnt","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/747311\/","title":{"rendered":"‘I did calisthenics for 30 days \u2013 here are 8 things I learnt’"},"content":{"rendered":"

Once mainly associated with professional gymnasts, calisthenics<\/a> \u2013 using your own bodyweight as resistance \u2013 is experiencing a resurgence in popularity.<\/p>\n

Fitness enthusiast Riley Rehl<\/a> had long seen its appeal \u2013 \u2018[I\u2019ve] always dreamed of being able to do cool skills like this\u2019 \u2013 but finally decided to dedicate a month to calisthenics training to see whether she could build the strength, control and coordination needed to improve movements like the L-sit, pull-up<\/a>, handstand and V-sit hold. Here\u2019s how she got on.<\/p>\n

1. You have to be willing to be a beginner<\/p>\n

Though it\u2019s a clich\u00e9, pushing through the initial embarrassment of being bad at something is often the price of eventually getting good at it. \u2018The barrier to entry is just our willingness to suck at it first,\u2019 Riley said. \u2018This is my commitment for the next 30 days: I\u2019m going to be bad at calisthenics.\u2019<\/p>\n

2. The range of exercises keeps calisthenics varied<\/p>\n

While Riley wanted to improve specific skills like L-sits, pull-ups and handstands, she had plenty of exercise options to build her sessions, essentially using familiar movements without external load.<\/p>\n

Box step-ups with knee drives, lying leg lowers, Bulgarian split squats<\/a>, TRX rows, single-leg glute bridges<\/a> and dips all featured. \u2018Today\u2019s leg day, which means I\u2019m just going to do a bunch of bodyweight leg exercises,\u2019 she said one morning, before moving through squat jumps, reverse lunges, glute bridges and wall sits. Another day focused on pushing and skills, including the yoga arm balance Crow Pose. One week, she even threw in cartwheels.<\/p>\n

3. Calisthenics can be done while managing other injuries<\/p>\n

Just a few days into the challenge, Riley pulled a back muscle while deadlifting<\/a>. \u2018Even walking, I can feel it. Every time I lean down or do anything that involves my back, I feel it,\u2019 she said, forcing her to rest. \u2018Today I\u2019m going to ice it. I took a rest day yesterday.\u2019<\/p>\n

Rather than stopping entirely, she modified her training. \u2018My back still hurts, but I\u2019m just going to do the best I can,\u2019 she said, focusing on hollow holds while avoiding handstand work. With ice and rest, she was soon able to return to skill sessions.<\/p>\n

Research supports this approach, with a 2025 meta-analysis<\/a> finding that bodyweight strength training reduced injury risk by 30%, even in athletes managing previous issues.<\/p>\n

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\"wh<\/a>4. Your balance and control will improve, even if it doesn\u2019t feel like it<\/p>\n

Progress in calisthenics can feel painfully slow, sometimes amounting to just a few extra millimetres of control. Early on, Riley was frustrated with her handstands. \u2018I\u2019m just not getting this. I\u2019m doing research<\/a>. I\u2019m watching back videos. I\u2019m trying to learn from my mistakes. And still, I\u2019m not getting better.\u2019<\/p>\n

Over time, she accepted that progress doesn\u2019t always look dramatic. \u2018I\u2019m not always going to make vast improvements every single time.\u2019 Early sessions involved \u2018lots of falling, but also a one-and-a-half second hold\u2019. A few days later, she managed a couple of seconds. \u2018Not consistently, but still, that\u2019s more than I have before.\u2019<\/p>\n

Soon, she reached 2.47 seconds, reflecting improvements in balance, coordination and strength through the shoulders, core and wrists. Even when progress wasn\u2019t obvious, she could feel changes. \u2018I\u2019m sensing my body understand what I\u2019m trying to do. I\u2019m able to get into alignment much quicker and know what alignment feels like.\u2019<\/p>\n

\"30<\/p>\n

Riley Rehl\/\/YouTube<\/p>\n

5. Your abs will get stronger<\/p>\n

Many of Riley\u2019s workouts focused on developing core strength to support her bodyweight. As the month progressed, her stability improved. Handstand cues like \u2018engage the core, align the hips, push tight\u2019 became second nature.<\/p>\n

\u2018My core<\/a> has gotten a lot stronger since doing all these bodyweight ab holds,\u2019 she said before testing a V-sit. Her hold time jumped to 31.65 seconds, compared to roughly 3.5 seconds at the start.<\/p>\n

Day 24: Core burnout + handstand transitions<\/strong><\/p>\n