Weighted Calisthenics Best Exercises and Workouts For Building Muscle and Strength

Calisthenics is a form of strength training that involves bodyweight exercises. These exercises are often performed rhythmically and with minimal equipment. Pull-up bars, rings, push-up handles, and resistance bands are a few tools used by calisthenics practitioners. 

Many people, knowingly or unknowingly, start their fitness journeys with calisthenics. If you did nothing but pull-ups, push-ups, dips, squats, and lunges for the first couple of weeks after joining a gym, you engaged in calisthenics training. 

Calisthenics promotes strength, muscle mass, endurance, flexibility, and coordination. Plus, calisthenics puts considerably greater demand on your cardiovascular system, which helps improve conditioning and overall aesthetics. 

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Trivia: Calisthenics training was developed in ancient Greece and regained popularity in the early 19th century.

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Best Tools for Weighted Calisthenics

Use the following weights for your calisthenics routine for better results:

1. Weighted Vests

Weighted vests are an incredibly effective tool for calisthenics training. They keep your limbs unoccupied and distribute the weight evenly throughout your upper body. Most weight vests hold anywhere between 15-30 kilograms. 

Many weight vests include pockets that can be used to insert weight pouches, sandbags, or metal blocks for extra resistance.

2. Ankle Weights

Ankle weights are great for beginners. Plus, they are best used for ab exercises for optimal muscle fiber engagement and stimulation. However, their shape restricts how much weight they can carry, significantly reducing their effectiveness in bodyweight compound exercises like the pull-up. 

3. Weight Bag

Since calisthenics workouts don’t usually incorporate barbells and dumbbells, many people don’t find lower-body workouts as challenging. Using a weight bag in exercises like the squat, lunge, and deadlift can help take your leg gains to the next level. 

4. Weight Plates

Although barbells don’t get a place in calisthenics training routines, weight plates can be a valuable addition. This versatile training equipment can be used in various ways to make your calisthenics exercises harder. 

5. Dip Belts

Most calisthenics athletes have a love-hate relationship with the dip belt. Dip belts are used to attach weight plates on exercises like parallel bar dips, pull-ups, and deficit sumo squats. 

Weighted Calisthenics Best Exercises

You’ve probably seen calisthenics experts perform complex exercises like the typewriter pull-up, medicine ball push-up, front lever, and the human flag. However, the truth is, you don’t have to depend on these exercises to build a jacked physique. 

You can build a diced and aesthetic physique using the relatively easy exercises mentioned below. Remember: Since calisthenics training is a form of bodyweight strength training, you need adequate upper body strength to get the best bang for your buck. 

Here are the exercises that should be a part of your weighted calisthenics routine and how to make the most of them:

1. Dips

Dips are the bread-and-butter exercise in most calisthenics athletes’ training regimens. Using additional resistance on this movement can help build muscle mass and strength in your triceps, chest, shoulders, back, and abdomen. 

Weights to use: Dips belt, weighted vest, or ankle weights.

Steps:

1. Secure a dip belt around your waist and attach an adequate weight.
2. Grab the parallel dip bars with a neutral grip.
3. Jump up off the floor and take your weight on the bars.
4. Your arms should be extended at the top.
5. Slowly lower yourself while maintaining an upright torso.
6. Lower until your elbows are at around the same height as your shoulders.
7. Explode back to the starting position. Do not lock your arms at the top to keep constant tension on your target muscles. 
8. Repeat for desired reps.

Pro Tip: Keep your body in a straight line to target your triceps. Alternatively, learn forward to emphasize your chest. 

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• Target Muscle Group: Triceps
• Secondary Muscles: Chest, Shoulders, Abs, and Back
• Type: Strength
• Mechanics: Compound
• Equipment: Dips belt, weighted vest, or ankle weights
• Difficulty: Beginner to Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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Check out our complete dips guide here!

2. Pull-Up

Pull-ups are a compound movement that engage almost every upper body muscle. Make sure you’re not using momentum by swinging your legs.

Weights to use: Dips belt, weighted vest, or ankle weights.

Steps:

1. Secure a dip belt around your waist or wear a weighted vest.
2. Grab a pull-up bar at shoulder-width distance. 
3. Bend your legs at your knees so your lower legs are parallel to the floor. This leg position helps if you are using a weight belt with plates.
4. Alternatively, you could maintain your body in a straight line throughout the exercise.
5. Pull your upper body towards the bar using your lats.
6. Pause and contract your back at the top. 
7. Slowly return to the starting position.
8. Repeat for recommended reps.

Pro Tip: Use different grips to target your back from different angles and follow a full range of motion for optimal muscle fiber recruitment. 

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• Target Muscle Group: Back
• Secondary Muscles: Arms, Abs, Biceps, and Shoulders
• Type: Strength
• Mechanics: Compound
• Equipment: Dips belt, weighted vest, or ankle weights
• Difficulty: Beginner to Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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Check out our complete pull-up guide here!

3. Chin-Up

While many exercisers use the terms pull-up and chin-up interchangeably, they are not the same. Pull-ups entail an overhand grip, whereas chin-ups involve using an underhand grip. 

Weights to use: Dips belt, weighted vest, or ankle weights.

Steps:

1. Secure a dip belt around your waist or wear a weighted vest.
2. Using a supinated grip, grasp the bar with a shoulder-width grip.
3. Pull your body towards the ceiling until your chin is above the bar and your lats are fully contracted.
4. Slowly lower yourself to the start position.
5. Repeat for the assigned number of repetitions.

Pro Tip: This is one of the few effective bodyweight exercises that work your biceps. Make the most of it by squeezing your guns at the top. 

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• Target Muscle Group: Back
• Secondary Muscles: Abs, Biceps, and Shoulders
• Type: Strength
• Mechanics: Compound
• Equipment: Dips belt, weighted vest, or ankle weights
• Difficulty: Beginner to Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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Check out our complete chin-up guide here!

4. Push-Up

Push-ups are a great exercise to train your chest. Calisthenics athletes perform several variations of this exercise to target their pectoral muscles from different angles. 

Weights to use: Weighted vest or weight plates.

Steps:

1. Wear a weighted vest and get into a high plank position.
2. Alternatively, you could ask your training partner to place a weight plate on your back after assuming a high plank position. 
3. Your body should be in a straight line at the starting position. 
4. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows until your chest is a few inches off the floor.
5. Push back to the starting point by extending your elbows and driving your palms into the floor.
6. Repeat for desired repetitions.

Pro Tip: While performing push-ups with a weight plate on your back, train to failure, then ask your training partner to take off the plate, and perform a final set to failure. 

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• Target Muscle Group: Chest
• Secondary Muscles: Abs, Shoulders, and Triceps
• Type: Strength
• Mechanics: Compound
• Equipment: Weighted vest or weight plates
• Difficulty: Beginner to Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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Check out our complete push-up guide here!

5. Muscle-Up

Muscle-ups are for advanced athletes as it requires upper-body explosive strength and control throughout the movement. It is a hybrid exercise that combines a pull-up and a dip. 

Weights to use: Weighted vest or ankle weights.

Steps:

1. Wear a weighted vest or ankle weights and approach a pull-up bar.
2. Hang from a pull bar using a monkey grip.
3. Generate momentum by swinging your legs in front of the bar.
4. Pull yourself vertically and slightly behind the bar.
5. Once your momentum begins to slow, and your chest is approaching the bar, transition from a pull-up into a dip.
6. Your arms should be extended at the top.
7. Reverse the movement by flipping the elbows and dropping back down into the pull-up.
8. Slowly lower back to the starting position.
9. Repeat for recommended repetitions.

Pro Tip: Keep your negatives slow and under control to make the most of this movement. 

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• Target Muscle Group: Chest
• Secondary Muscles: Abs, Biceps, Lats, Shoulders, Triceps, and Upper Back
• Type: Strength
• Mechanics: Compound
• Equipment: Weighted vest or ankle weights
• Difficulty: Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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Check out our complete muscle-up guide here!

6. Pelican Curl

You cannot go wrong with the pelican curl if you are looking for a bodyweight movement to work your guns. People who have mastered the bodyweight pelican curl should only try the weighted version of this lift.

Weights to use: Weighted vest

Steps:

1. Put on a weighted vest.
2. Adjust gymnastic rings or TRX handles so they are at chest level, and stand in the center of both handles with your feet placed together.
3. Grab the handles.
4. Slowly lean forward towards the floor until your arms are fully extended.
5. Return to the starting position by bending at your elbow and using only your biceps.
6. Repeat for recommended reps.

Pro Tip: Follow a full range of motion for optimal biceps stimulation.

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• Target Muscle Group: Biceps
• Secondary Muscles: Chest, Shoulders, and Abs
• Type: Strength
• Mechanics: Compound
• Equipment: Weighted vest
• Difficulty: Beginner to Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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7. Squat

The squat is the king of lower body exercises. It is a full-body exercise that helps build muscle mass, strength, and endurance. You could perform the squat while wearing a weighted vest or using a dip belt while standing on elevated platforms. 

Weights to use: Dips belt or weighted vest.

Steps:

1. Wear a weighted vest.
2. Stand upright with a shoulder-width stance. 
3. Lower yourself by bending at your knees and pushing your hips back and down until your upper legs are at least parallel to the floor. 
4. Explode back up to the starting position. 
5. Repeat for recommended reps.

Pro Tip: Perform squat variations like the jump squat if the conventional variation feels too easy. 

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• Target Muscle Group: Quads
• Secondary Muscles: Calves, Glutes, Hamstrings, Lower Back
• Type: Strength
• Mechanics: Compound
• Equipment: Dips belt or weighted vest
• Difficulty: Beginner to Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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Check out our complete squat guide here!

8. Pistol Squat 

The pistol squat is an advanced variation of the squat. It demands balance, lower body strength, mobility, and flexibility. 

Weights to use: Weighted vest.

Steps:

1. Put on a weighted vest.
2. Stand upright with a shoulder-width stance.
3. Lift one leg off the floor and hold it in front of you while the other foot is planted on the floor. 
4. Lower yourself toward the floor by bending the knee of the supporting leg. 
5. The hamstring of the planted leg should touch the calf at the bottom. 
6. Explode back to the starting position.
7. Repeat for the desired number of repetitions before switching sides.

Pro Tip: If you are new to this exercise, you could perform the pistol squat while grabbing a pole for balance. Plus, you could ask your training partner for a spot while at the bottom of the movement.

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• Target Muscle Group: Quads
• Secondary Muscles: Abs, Adductors, Calves, Glutes, and Hamstrings
• Type: Strength
• Mechanics: Compound
• Equipment: Weighted vest
• Difficulty: Beginner to Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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Check out our complete pistol squat guide here!

9. Lunge

The lunge is a great exercise to work your quads. Make sure the knee of the back leg touches the floor at the bottom of the movement for optimal muscle fiber activation. 

Weights to use: Weighted vest.

Steps:

1. Strap on a weighted vest and stand upright with a shoulder-width stance.
2. Step forward with one leg.
3. Bend both legs simultaneously until the back knee touches the floor and the quad of the front leg is parallel to the floor.
4. Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
5. Repeat on the other leg.
6. Alternate between legs for recommended reps.

Pro Tip: Perform all reps on one leg before switching to the other if you have trouble establishing a mind-muscle connection while performing walking lunges.

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• Target Muscle Group: Quads
• Secondary Muscles: Abs, Adductors, Calves, Glutes, and Hamstrings
• Type: Strength
• Mechanics: Compound
• Equipment: Weighted vest
• Difficulty: Beginner to Advanced
• Best Rep Range:
  • Hypertrophy: 8-12
  • Strength: 1-5

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Check out our complete lunge guide here!

10. Plank

You need a strong core to get better at calisthenics, and this is exactly what planks help you achieve. Keep your core contracted throughout the set for optimal muscle fiber recruitment.

Weights to use: Weighted vest or weight plates.

Steps:

1. Wear a weighted vest.
2. Lie prone on the floor.
3. Get into position by placing your elbows under your shoulders. 
4. Prop your torso on your elbows and your feet on your toes.
5. If the weighted vest feels light, you could ask your training partner to place a weight plate on your back after you are in the low plank position. 
6. Keep your body in a straight line for the duration of your set. 

Pro Tip: Make the exercise harder by lifting one leg off the floor. However, ensure your torso is not tilted and is parallel to the floor for the duration of the set. 

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• Target Muscle Group: Abs
• Secondary Muscles: Lower back
• Type: Strength
• Mechanics: Isolation
• Equipment: Weighted vest or weight plates.
• Difficulty: Beginner to Advanced
• Best Rep Range: 30-60 seconds

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Check out our plank guide here!

11. Crunch

While many bodybuilding routines overlook core training, it is not the case with calisthenics training. It focuses on overall physique development.

Weights to use: Weight plates.

Steps:

1. Lay supine on an exercise mat. 
2. Bend at your knees and place your feet flat on the floor. 
3. Grab a weight plate in front of your chest with both hands. 
4. Exhale and squeeze your abs as you curl your upper body off the floor.
5. Once your abs are fully contracted and your upper back is off the floor, slowly lower yourself back to the starting position while inhaling.
6. Perform recommended repetitions.

Pro Tip: Do not hold the weight plate behind your head as it can put excessive stress on your neck.

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• Target Muscle Group: Abs
• Type: Strength
• Mechanics: Isolation
• Equipment: Weight plates
• Difficulty: Beginner to Advanced
• Best Rep Range: 15-30

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Check out our crunch guide here!

12. Russian Twist

Obliques are often overlooked while training abs. This exercise works through the transverse plane and helps build rotational and anti-rotational strength.

Weights to use: Weight plates.

Steps:

1. Lay supine on an exercise mat.
2. Bend at your knees and place your feet flat on the floor.
3. Your torso should be at a 45-degree angle with the floor throughout the exercise.
4. Grab a weight plate in front of your chest with both hands. 
5. Extend your arms so your wrists are about your knees.
6. Turn to your left by twisting your torso. 
7. Return to the starting position. 
8. Repeat on the right side. 
9. Alternate between sides for recommended reps.

Pro Tip: Exhale sharply and contract your obliques as your reach the top of the movement on either side. 

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• Target Muscle Group: Abs
• Type: Strength
• Mechanics: Compound
• Equipment: Weight plates
• Difficulty: Beginner to Advanced
• Best Rep Range: 15-30

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Check out our Russian twist guide here!

13. Leg Raise

Most ab exercises work the upper and middle abs. However, lower abs are a stubborn muscle group for most people. Leg raises are one of the most effective lower ab exercises. 

Weights to use: Ankle weights.

Steps:

1. Lay supine on an exercise mat. 
2. Extend your legs straight and place your hands underneath your low back for support.
3. Raise your legs towards the ceiling as high as possible without lifting your lower back off the floor.
4. Pause and contract your abs at the top.
5. Slowly lower your legs back to the starting position.
6. Repeat for recommended repetitions.

Pro Tip: The hanging leg raise is a variation of the leg raise that allows better lower ab isolation and can help tone your lower abdomen if performed correctly. 

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• Target Muscle Group: Abs
• Type: Strength
• Mechanics: Isolation
• Equipment: Ankle weights
• Difficulty: Beginner to Advanced
• Best Rep Range: 15-30

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Check out our leg raise guide here!

14. Dead Hang

You need to have a solid grip strength if you want to excel at calisthenics. Dead hands help you build forearm strength, muscle mass, and a superhuman grip. 

Weights to use: Dips belt, weighted vest, or ankle weights.

Steps:

1. Use a weighted vest, dip belt, or ankle weights.
2. Use an elevated platform so you can easily reach the bar with your arms. 
3. Grip the bar with an overhand grip. 
4. Step off the elevated platform.
5. Keep your arms straight.
6. Hang onto the bar for as long as possible.

Pro Tip: You could also perform hanging scapular retractions to work your shoulders, traps, and back as you get better at the weighted dead hang.

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• Target Muscle Group: Forearms
• Secondary Muscles: Shoulders, Abs, and Back
• Type: Strength
• Mechanics: Isometric
• Equipment: Dips belt, weighted vest, or ankle weights
• Difficulty: Beginner to Advanced
• Best Rep Range: 30-60 seconds

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Check out our dead hang guide here!

Weighted Calisthenics Workouts

Put these exercises to the test using the full-body calisthenics workouts laid down below:

Weighted Calisthenics Workout #1

1. Dips: 3 sets to failure (1-minute rest)
2. Chin-Up: 3 sets to failure (1-minute rest)
3. Muscle-Up: 3 sets to failure (1-minute rest)
4. Squat: 3 sets to failure (1-minute rest)
5. Lunge: 3 sets to failure (1-minute rest)
6. Plank: 3 sets to failure (1-minute rest)
7. Leg Raise: 3 sets to failure (1-minute rest)

Weighted Calisthenics Workout #2

1. Pull-Up: 3 sets to failure (1-minute rest)
2. Push-Up: 3 sets to failure (1-minute rest)
3. Pelican Curl: 3 sets to failure (1-minute rest)
4. Pistol Squat: 3 sets to failure (1-minute rest)
5. Dead Hang: 3 sets to failure (1-minute rest)
6. Crunch: 3 sets to failure (1-minute rest)
7. Russian Twist: 3 sets to failure (1-minute rest)

Benefits of Weighted Calisthenics

As the name implies, weighted calisthenics incorporates weights into your calisthenics routine. 

Orthodox calisthenics athletes forbid the use of added resistance. However, more and more calisthenics practitioners are incorporating weights into their routines due to the following reasons:

1. Build Muscle Mass

Adding weights to your calisthenics routine puts more tension on your muscles, which can help achieve hypertrophy. Focus on contracting your muscles with every rep to make the most of weighted calisthenics exercises. 

2. Gain Strength

You get stronger and more powerful by adding weights to your calisthenics routine. Training with weights also lets you track your progress. You’ll be able to lift heavier weights for more reps as you get stronger. 

3. Break Through a Plateau

Sticking to bodyweight training for an extended period can lead to a plateau. Adding weights to your training regimen will deliver the stimulus required to break through the overhead ceiling. 

4. Strengthens Joints 

Besides strengthening your muscles, weight training can boost your joints, cartilage, and bone health. Per a study, those who live with arthritis and lift weights experience less pain than those who do not. [1]

Disadvantages of Weighted Calisthenics

Adding weights to your calisthenics routine has the following cons:

1. Ego Lifting

Many people choose calisthenics over weight training as bodyweight training reduces the risk of injury. However, the line between weight training and calisthenics blurs as soon as weights are introduced. You’ll see people perform weighted dips, pull-ups, and muscle-ups with a horrible form just to stroke their egos, unaware that they are doing more harm than good. 

2. Hard on Your Wallet

Since calisthenics is a bodyweight form of strength training, many people perform it at their homes. Plus, it does not burn a hole through their wallets since it requires minimal equipment. However, things turn upside down as soon as you bring weights into the equation. Before you know it, you have to spend serious dough on weight plates, weighted vests, dip belts, and weight bags. 

3. Inconvenience

Calisthenics athletes who train outdoors need to carry their weights with them. Carrying weight plates, vests, and dips belts to a park or beach gym can be tedious. 

How To Make the Most of a Weighted Calisthenics Routine

Progressive overload is the name of the game if you want consistent results. You could make your weighted calisthenics workouts harder in the following ways:

1. Boost Training Intensity

Using the pyramid technique in your workouts can help break through a plateau. Increase the weights with each consecutive set while lowering the number of reps to push your training to the next level. 

2. Pump-Up Volume

Adding more sets, reps, and exercises can help achieve better muscle fiber stimulation. You could also increase your training frequency if everything else proves ineffective. 

3. Change Rep Tempo

Switching up your training tempo can help fire up your muscles. Rep tempo is the time spent in the concentric and eccentric movements, and static holds at the top and bottom. Slowing the eccentric motion can help achieve better mind-muscle connection and muscle pumps. 

4. Advanced Training Principles

Many calisthenics athletes leave gains on the table by sticking to their vanilla training routine. Adding advanced training methods like supersets, drop sets, intraset stretching, and rest-pause sets can help take your physique to the next level. 

More on Calisthenics:

• The 11 Best FREE Calisthenics Programs
• Best Calisthenics Triceps Exercises
• The 12 Best Calisthenics Biceps Exercises and Workout
• Hardcore Calisthenics Arm Workout To Build Muscle Mass and Strength
• Calisthenic Shoulder Exercises and Workout
• The Best Calisthenic Leg Workout
• A Routine for Daily Calisthenics Training  
• Calisthenics Back Workout for Size and Strength
• Savage Calisthenics Abs Workouts For Beast Gains (All Levels)
• Calisthenics Workout Plan: A Beginner’s Guide

Wrapping Up

While many calisthenic athletes start their fitness journey with bodyweight exercises, they soon find themselves looking for ways to make their workouts harder. One of the most effective of these ways is to add weights to their training routine. 

Use the exercises, workouts, and progression techniques laid out in this article to take your gains to the next level. However, make sure you have built a solid foundation before making the leap. 

References

1. Latham N, Liu CJ. Strength training in older adults: the benefits for osteoarthritis. Clin Geriatr Med. 2010 Aug;26(3):445-59. doi: 10.1016/j.cger.2010.03.006. PMID: 20699165; PMCID: PMC3606891.