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Plyometrics vs Calisthenics – Which Method Reigns Supreme?

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Abdullah Adil

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This article is based on scientific evidence, written by experts and fact checked by experts. Our team of experts strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. Read more about our process.

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Both plyometrics and calisthenics have their unique benefits and drawbacks, and choosing the right training method for your goals can be challenging. This comprehensive guide will explore the similarities, differences, and suitability of plyometrics vs calisthenics, so you can make an informed decision about which one is right for you. Whether you’re a beginner or a seasoned fitness enthusiast, get ready to discover the ultimate showdown between plyometrics vs calisthenics!

When it comes to fitness, there are countless training methods to choose from. Two popular and effective approaches are plyometrics and calisthenics, but which one is better suited for your goals?

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Today, The sector of athletics appears to be flooded with fads, diets, techniques, and suggestions. Finding a way to get past all the uncertainty can be challenging. Calisthenics & plyometrics are two well-liked physical fitness techniques. They are astonishingly comparable and frequently mistaken for one another. There is a distinction between them, though, as well as knowing it is helpful. We can then select the one which most effectively meets our needs and objectives.


Plyometrics focuses on explosive movements that activate fast-twitch muscle fibers. Plyometric moves include exercises such as jump squats, box jumps, and burpees. Plyometrics boosts power, speed, and strength while also growing lean muscle mass and burning fat.

Benefits of plyometrics

Plyometrics has a number of advantages that make it a popular training strategy among athletes and fitness aficionados. These benefits include:

  • Explosive movements engage fast-twitch muscle fibers in plyometrics, resulting in improved power, speed, and strength.
  • Muscle fibers are engaged and muscle growth is increased through plyometric moves, resulting in lean muscle mass.
  • Plyometrics burns calories and boosts fat loss, making it a high-intensity workout.

Drawbacks of plyometrics

Plyometrics has some disadvantages that you should be aware of before adopting it into your training programmed. These disadvantages are as follows:

  • Plyometric moves can place a lot of stress on your joints, leading to injury if you do not utilize proper form and technique.
  • The high-intensity nature of plyometrics can increase your chance of injury, especially if you’re a beginner or have pre-existing joint concerns.
  • Learning ideal form and technique is necessary for safe and effective plyometrics, which may take time.

Suitability of plyometrics

Athletes, sports enthusiasts, and people with intermediate to advanced fitness levels and no joint problems are best suited for plyometrics.

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The body’s weight workouts called calisthenics can help you improve every part that makes up your stunning physique by Health digest. You may depend on push ups to tone the chest & arms, crunches & twists to define your midsection, squats to tone the muscles in your legs and lower back, and chin-ups to strengthen your back. Actually, using only calisthenic movements, you may construct a comprehensive resilience-training program.

Benefits of calisthenics

Calisthenics offers various advantages that make it an appealing training strategy for people who prefer to exercise at home or outside. These benefits include:

  • Calisthenics exercises target various muscle groups, increasing strength, endurance, and flexibility.
  • You don’t need any special equipment for calisthenics, making it a low-cost form of exercise.
  • Calisthenics movements can be easily scaled to meet all fitness levels, from beginner to experienced.

Drawbacks of calisthenics

Calisthenics has some disadvantages that you should be aware of before adopting it into your training programmed. These disadvantages are as follows:

  • The variation of exercises is limited in calisthenics, which can make it difficult to maintain a consistent workout regimen.
  • Muscle mass building can be slow in calisthenics movements, which can be useful for increasing strength and endurance, but they may not encourage quick muscle growth.
  • Some people may find calisthenics movements difficult, particularly those with pre-existing joint issues or those who are not used to doing bodyweight exercises.

Suitability of calisthenics

Calisthenics is best suited for people who prefer to exercise at home or outside, from beginners to advanced.

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Plyometrics vs Calisthenics

1) Workouts comparison of plyometrics vs calisthenics


These are considered as some of calisthenic exercises.

  • Push-ups
  • Lunges Planks
  • Duck Walks
  • Chin-ups
  • Handstands
  • Wall stances
  • Squats/crunches

This list of calisthenic workouts shows that they are minimally disruptive and just require the usage of your body mass.


Here are some plyometrics exercise.

  • Jumping Jacks
  • High Knees
  • Skaters
  • Jump Tucks
  • Jump Squats
  • Clapping Push-ups (Single or Double)
  • Star Jumps 
  • Box Jumping
  • Wooden jacks

These plyometric exercise ideas show that they tend to be more vigorous and entail a bigger effect. These exercises cause the heart to beat considerably more quickly, which increases calorie burning and improves your cardiovascular health.

2) Comparison of pros & cons of plyometrics vs calisthenics


Plyometrics is a training strategy that emphasizes explosive movements that activate fast-twitch muscle fibers like jump squats, box jumps, and burpees, leading to improved power, speed, strength, lean muscle growth, and fat burning. However, Plyometric exercises may lead to joint damage if not done with proper form and technique


Calisthenics is an exercise technique that uses bodyweight movements to increase strength, endurance, and flexibility. It is a low-cost and flexible way to exercise that can be customized to meet different fitness levels.

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3) Comparison of suitability of plyometrics vs calisthenics

While calisthenics and plyometrics are excellent for improving specific elements of athletics, but because plyometric workouts are focused on power and explosiveness, they are more beneficial for most competitors.

These will enable the person in question to apply a greater number of their training gains to real-world sports or additional physical pursuits that call for these abilities, particularly when the individual is competing in a sport like basketball or boxing that typically calls for their power.

Conversely, calisthenics has a slightly less impact on sports because it focuses more on enhancing an athlete’s power and isometric endurance of muscles, which aren’t as frequently employed in athletics as speed and strength.

This comparison reveals that the suitability of whichever method of training will vary depending on the type of individual completing the workouts.

The players of Boxing sports as well as those who need forceful control in their respective fields will benefit more from plyometrics, whereas fitness thugs or other activities that demand tone and definitions in the body can benefit from calisthenics.

4) Which one is right for you?

Determine the best training strategy between plyometrics and calisthenics based on your current fitness level and fitness goals. If you’re an athlete or sports enthusiast aiming to improve your explosive power and speed, then plyometrics may be the right fit for you.

On the other hand, calisthenics could be a good choice for you if you prefer to exercise at home or outside and want to develop your overall strength and flexibility.

Both training methods can be effective if used correctly and consistently, and you can also combine them in your workout program to enjoy the benefits of both. It is essential to select a training approach that matches your fitness goals and level of fitness.

Which training method puts your body under more stress and tension?

1) Doing plyometric

When doing plyometrics, you place a great deal of strain on both your ankles and knees due to the repetitive bouncing. Activities which can harm joints shouldn’t be attempted by an individual who has already had injuries to their joints.

2) Doing calisthenic

Despite using mats to lessen the force of exertion on the joints, If you don’t have healthy joints, this won’t be sufficient to keep you from getting hurt. In this situation, choosing less-impact calisthenic activities is advised.

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Exploring the impact of plyometrics and calisthenics on muscle mass and gains

The triggering of increased muscle mass is influenced by a variety of variables, with duration under stress and opposition strength being two of the most important ones.

Although plyometrics and calisthenics are occasionally performed to build bulk, both of them are not mutually exclusive in that respect because calisthenics is much more effective than plyometrics.

Plyometric exercises are extremely intense and explosive, making it improbable that the fitness enthusiast will be competent to complete numerous sets, or subject their tendons to prolonged periods of stress—two key factors in the progression of muscular hypertrophy.

In contrast, according to the basic framework of the majority of calisthenics activities, calisthenics not only succeeds in both of these forms of athletic stimulation, yet is also more probable to develop a greater amount of opposition.

Essential tips for calisthenics and plyometrics movements

Before beginning an unfamiliar exercise regime, consult your doctor regardless of the activity you select. Start out gradually and cease if you experience any kind of discomfort.

  • Concentrate on delicately touching the ground with your fingertips and withdrawing while you do plyometric workouts.
  • Simple jumps and hops should be practiced before moving on to mediums
  • Take a minimum of two days until performing calisthenics, plyometrics, or another strength-training activity on identical locations since muscles require time to recuperate and heal.

The bottom line

As we come to our conclusion, we get to know that calisthenics are much more valuable, easy, and effective than plyometrics. Calisthenics work on the muscles but do not build up your speed and strength, which is its only drawback. Meanwhile, plyometrics work on your endurance, speed, and power but not on your muscles’ definition, size and shape. 

You can choose the category, whether you want to do calisthenics or plyometrics according to your needs and requirements. Just act upon the above mentioned advice and you will be totally fine in doing the movements without any absolute danger.

How we reviewed this article

Trend Of Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy

Protocol for Minute Calisthenics: a randomised controlled study of a daily, habit-based, bodyweight resistance training program

The Effect of Breaking Up Sedentary Time with Calisthenics on Neuromuscular Function: A Preliminary Study

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