Calisthenics vs. Exercise Machines

Resistance training is not a "one size fits all" routine. You have many options to choose from when designing your strength-training program. Exercise machines and calisthenics are two very different options, with each having its advantages and disadvantages. Your goals, preferences and level of strength are all factors to consider when deciding which exercises to include in your routine.

  1. Resistance

    • Calisthenics are body-weight exercises. You only use the weight of your body as resistance. When expressing the intensity of a calisthenic exercise, refer to the number of repetitions you complete. For example, the intensity of your squats is 30 repetitions. Exercise machines use weight plates for resistance. The weight plates are stacked upon each other and you select the number of plates, which is expressed in pounds. For example, you pushed 30 pounds on the chest press machine.

    Availability

    • Exercise machines are found at health clubs, fitness centers and local gyms, so you may have to drive and depend on the open hours of the center to use the equipment. You may also purchase machines for at-home use. Many of the machines are for one exercise only, which can be expensive. Since calisthenics use your body for resistance, you have access to this type of workout at any time. You don't have to drive to a club, wait to use a machine or work out at a certain time of day when you include calisthenics in your routine.

    Safety

    • Exercise machines limit your body movement. You are placed in one position and complete the movement on a fixed track. This reduces your risk for injury and keeps you safe. Calisthenics are variable in your movement. Your knees may wobble during a squat or you may bend your knees beyond what is a safe angle. Body-weight exercises are safe if you use caution; do not push beyond your comfort, and receive proper technique instruction from a fitness trainer.

    Progression

    • Resistance training is a progressive exercise. Your muscles need an increased amount of stimulation to respond with strength improvements. When using a weight machine, this progression is easy to accomplish. You change the pin on the weight stack to the next highest amount. With calisthenics, the progression is limited by your weight, so you change the way you do the exercise. For example, instead of performing a squat with two legs, you perform a single-leg squat.

    Variety

    • The variety of calisthenics is limited compared with exercise machines. Exercise machines are available to isolate each muscle group from your arms, chest and back to your shoulders and legs. With calisthenics, you often work more than one muscle group at a time and do not get the isolation as you do from a weight machine. Calisthenics such as pushups, for example, strengthen your chest, shoulders and triceps.