Calisthenics
Calisthenics is categorized as strength training. Research has focused chiefly on physical performance, especially strength and endurance, while also exploring broader health-related outcomes.
Calisthenics is categorized as strength training, placing the practice within a clear exercise category.
Part of Strength Training
Overview
Calisthenics is categorized as strength training. Research has focused chiefly on physical performance, especially strength and endurance, while also exploring broader health-related outcomes. The overall picture is moderately supported, not settled: the evidence varies in strength, so findings do not establish broad benefits across all outcomes. The research summarized here comes from supervised, structured programs, which may not represent every way people practice Calisthenics.
Some research: 26 studies. Last checked Oct 6, 2026.
- 16
- human evidence
- 7
- eligible
- 16
- unclassified
- 9
- animal / null result
Best-evidenced uses
- Physical Endurance IncreaseMedium · RCT
- Body Composition ImprovementMedium · RCT
- Physical Strength IncreaseMedium · Clinical
- 26
- Studies
Evidence checked Oct 6, 2026 · newest study 2025
- B
- 1
- C
- 24
- D
- 1
358 community reports across 4 platforms
Coverage
- Effects
- 33
- Helps with
- 15
- Side effects
- 8
- Interactions
- 12
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
These are research findings, not promises. A practice does not replace medical treatment.
What does research say?
What studies found for each claimed effect, best evidence first.
33 claims:3 some evidence2 mixed12 not enough evidence10 not tested in people2 personal stories only4 no benefit found
Physical Endurance IncreaseStrength Training in general: Medium · 30 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 8 studies with a clear result found a benefit. Strongest study: a randomized controlled trial. Trials that found it ran as little as 4 weeks, typically 10.
Open the Physical Endurance Increase pageCompare with Strength Training in general →Physical Strength IncreaseStrength Training in general: Medium · 110 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
10 of 11 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial. Trials that found it ran as little as 4 weeks, typically 7.
A 2021 randomized trial of 48 participants found a 25.8% improvement in the medicine ball throw measure. Results differed by strength test: a 2023 randomized trial of 69 found no significant change in leg press 1RM.
Open the Physical Strength Increase pageCompare with Strength Training in general →Fat Burning IncreaseStrength Training in general: 2 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Fat Burning Increase pageCompare with Strength Training in general →Body Composition ImprovementStrength Training in general: Medium · 18 trialsMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Body Composition Improvement pageCompare with Strength Training in general →Physical FunctionStrength Training in general: Medium · 29 trialsMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
5 of 7 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Physical Function pageCompare with Strength Training in general →Cholesterol Level ReductionStrength Training in general: Low · 4 trialsNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Cholesterol Level Reduction pageCompare with Strength Training in general →Breath Hold Time ImprovementNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
An RCT in 60 people with obesity found breath-holding time improved in both exercise groups.
Open the Breath Hold Time Improvement pageRespiratory Rate OptimizationNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
An RCT in 60 people with obesity found respiratory rate decreased in both exercise groups.
Open the Respiratory Rate Optimization page
Only reported by users, not studied: Physical Energy Increase, Chronic Pain Reduction, and Motivation Increase.
What to expect
Expectations are mostly about changes measured at the end of a programme, rather than after a single session: the earliest findings appeared after several weeks, while programmes that typically found benefits ran longer. One response was reported after a single session, but this should not be generalized to other outcomes. Joint and muscle discomfort was reported during programmes, not specifically after one session.
Also studied in people with 15 health conditions
How strong the evidence is in each group. This is research, not a treatment recommendation.
ObesityStrength Training in general: Low · 10 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit.
A 12-week randomized trial in 60 obese male adults found improvements in body composition, fitness, and physiological markers after bodyweight or kettlebell resistance training.
Open the Obesity pageCompare with Strength Training in general →Coronary Artery DiseaseNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A 2019 randomized controlled trial in 89 people after a recent coronary artery disease event found that water- and land-based endurance training plus calisthenics improved VO2peak and FMD, with no adverse events reported.
Open the Coronary Artery Disease pageHyperglycemia (High Blood Sugar)Not enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A 2020 randomized controlled trial in 48 healthy adults found that bodyweight exercises performed immediately after breakfast improved mean glucose, CV, and AUC glucose compared with control; the participants were healthy adults, not people selected for high blood sugar.
Open the Hyperglycemia (High Blood Sugar) pageMenopauseStrength Training in general: 1 trialNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A 24-week randomized controlled trial in 24 postmenopausal women found that BWT and CT reduced TNF-α and IL-6 and improved functional fitness.
Open the Menopause pageCompare with Strength Training in general →MyopathyNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
In a 2021 quasi-experimental study of 11 people with myopathy, participants reported qualitative improvements in overall health and health-related quality of life, while quantitative results were not significant and no adverse effects were reported.
Open the Myopathy pageOverweightStrength Training in general: 1 trialNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
An 8-week randomized controlled trial in 48 people with overweight found improvements in body weight, BMI, and physical fitness after a combined HIIT and nutrition intervention, so the effects of exercise alone were not isolated.
Open the Overweight pageCompare with Strength Training in general →Rheumatoid ArthritisStrength Training in general: 2 trialsNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A 2024 single-arm trial in 42 female patients with rheumatoid arthritis found improvements in muscle strength, range of motion, and TUG time without worsening disease activity.
Open the Rheumatoid Arthritis pageCompare with Strength Training in general →Chronic Fatigue SyndromeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
For stable chronic fatigue syndrome, graded, low-intensity calisthenics under supervision can improve physical function and reduce deconditioning.
Open the Chronic Fatigue Syndrome page
Studied only as strength training in general, not tested in calisthenics yet
These results come from studies of strength training as a whole. No study of calisthenics has looked at them yet.
Chronic Pain Reduction (Medium · 11 trials) · Analgesic Effect (Medium · 10 trials) · Parkinson's Disease (Medium · 6 trials) · Antidepressant Effect (Medium · 5 trials) · Fatigue Reduction (Medium · 4 trials) · Chronic Kidney Disease (Medium · 4 trials) · and 5 more
Before you try it
What studies and reports say about side effects and who it may not suit.
- Side effects
With weak evidence: Muscle Strain, Injury Risk Increase, Muscle Ache (Myalgia), Tendinopathy, Joint Pain (Arthralgia), Overtraining Syndrome, and 2 more.
- May not suit you if you have
- Acute Injury, Angina, Bone Fracture, Heart Failure (CHF), Recent Heart Attack (MI), Rhabdomyolysis, and 3 more
- Some trials left out people with
- Hypertension (High Blood Pressure)
- Reported by users
- Muscle Ache (Myalgia) (7 posts) and Concentration Difficulty
- Also listed for strength training in general
- Aortic Aneurysm · Deep Vein Thrombosis · Diabetic Retinopathy · Hypertension (High Blood Pressure) · Kidney Disease (General) · Peripheral Neuropathy · Peripheral Artery Disease · Pulmonary Embolism · Recent Stroke · Unstable Heart Disease (Unstable Angina / Decompensated Heart Failure)Precautions from the Strength Training page. They are for strength training as a whole and may not all fit calisthenics.
General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.
How people do it
A gentle start, then what the studies used.
- Start with
- 3 minutes, 2 times a week (Sedentary Break Micro-Sessions)A gentle start based on the easiest variation, not on a study.
- Build up to
- 28 minutes, 3 times a week, moderate intensity (what the studies used)
- What the studies ran
- 105 minutes a week for 10 weeks
- Temperature
- 40 °C
The expert view shows every study, dose protocol and source.
Effects
33 listedStart here
Most likely to help, from the evidence we have
- →Physical Endurance IncreaseCertaintyMediumSourceRCTlong-term7 cited studies · 2 other sources
A 2024 randomized trial of 60 participants found higher VO2max in two exercise groups than in the control group (SMD 1.32 and SMD 1.34). A 2021 trial also found an 8.8% improvement on YYIRT1.
- →Body Composition ImprovementCertaintyMediumSourceRCT4 cited studies · 1 other source
A 2024 randomized trial of 60 participants found body fat reductions in two exercise groups compared with control (SMD 1.53 and SMD 1.43). In a 2022 trial, total fat mass decreased in both groups, but only the reduction in the L-HIIT group differed from control.
- →Fat Burning IncreaseCertaintyMediumSourceRCT2 cited studies
The findings concern body-fat measures rather than a direct measure of fat-burning: a 2024 randomized trial of 60 participants found body fat reductions in two exercise groups compared with control (SMD 1.53 and SMD 1.43). A 2020 cohort study found body fat mass changed by −1.01±0.32 in exercisers and −0.30±0.24 in non-exercisers, a difference of MD -0.71 kg.
- →Physical Strength IncreaseCertaintyMediumSourceClinicallong-term10 cited studies · 2 other sources
A 2021 randomized trial of 48 participants found a 25.8% improvement in the medicine ball throw measure. Results differed by strength test: a 2023 randomized trial of 69 found no significant change in leg press 1RM.
- →Physical FunctionCertaintyMediumSourceClinicallong-term6 cited studies · 2 other sources
A 2022 randomized trial of 24 participants reported improvements between E1 and E2 that were maintained at E3. A 2018 cohort study found that the TUG time changed from 12.2 ± 5.7 s before the program to 11.6 ± 5.6 s at 3 months, while a 2023 randomized trial found no significant change in the reported measure.
Low probability(21)
- →Cholesterol Level ReductionCertaintyLowSourceRCT2 cited studies
Two RCTs found reductions in total cholesterol; one also reported lower low-density lipoprotein levels compared with control. The reported reduction in total cholesterol in one trial was MD -0.49 mmol/L [-1.01, -0.01].
- →Breath Hold Time ImprovementCertaintyLowSourceRCT1 cited study
An RCT in 60 people with obesity found breath-holding time improved in both exercise groups.
- →Respiratory Rate OptimizationCertaintyLowSourceRCT1 cited study
An RCT in 60 people with obesity found respiratory rate decreased in both exercise groups.
- →Resting Heart Rate ImprovementCertaintyLowSourceRCT1 cited study
An RCT in 60 people with obesity found resting heart rate decreased in one exercise group, with a similar trend in the other. The same trial also reported reduced respiratory rate in both groups.
- →Balance ImprovementCertaintyLowSourceClinical5 cited studies · 2 other sources
A 2022 randomized trial of 17 participants found increased posterolateral reach on the Y Balance Test when standing on the left leg; a 2025 quasi-experimental study found static balance increased by 56% in the flexible flatfeet group and 41.2% in the normal feet group. In contrast, a 2023 randomized trial of 69 found no significant changes in the reported balance-related measures.
- →Blood Glucose Level SupportCertaintyLowSourceClinical4 cited studies
A 2020 randomized trial of 48 participants found mean glucose differed from control immediately after a meal-time bodyweight exercise session. A separate 2022 randomized trial found no changes in glucose or insulin area-under-the-curve during an OGTT, or in HOMA-IR.
- →Muscle Mass IncreaseCertaintyLowSourceClinical2 cited studies · 2 other sources
A 2023 randomized trial in people with overweight found that muscle thickness increased in both groups, with no significant differences between groups for the gastrocnemius, rectus femoris or gluteus maximus.
- →Weight Management SupportCertaintyLowSourceClinical3 cited studies · 1 other source
A 2021 randomized trial of 48 participants found a -3.8% change in weight. A 2022 trial also found total fat mass decreased in both groups, although only the reduction in the L-HIIT group differed from control.
- →Mood ImprovementCertaintyLowSourceClinical2 cited studies · 1 other source
In a 2022 cross-sectional survey, 92% of 3,668 respondents said they felt “better” or “much better” after using an exercise app. In a 2021 study of 11 participants, better mood was the most commonly cited health benefit after the program; these were self-reports.
- →Blood Pressure SupportCertaintyLowSourceClinicalconflicting findingsnot used for recommendations4 cited studies
A 2022 randomized trial of 30 participants found resting systolic blood pressure fell by MD -6 (-12 to -1) mmHg with L-HIIT and MD -6 (-11 to 0) mmHg with H-HIIT, compared with control. Findings differed by measure: a 2024 randomized trial found no significant group-by-time interaction for mean arterial blood pressure.
- →Flexibility ImprovementCertaintyLowSourceClinical1 cited study · 1 other source
A quasi-experimental study in 42 people with rheumatoid arthritis found knee extension range of motion improved by 1.2 degrees.
- →Sleep Quality ImprovementCertaintyLowSourceClinical2 cited studies · 1 other source
A 2025 quasi-experimental study of older adults reported PSQI scores of 4.26 in the experimental group and 8.23 in the control group. Findings differed in a 2021 study of 11 participants, where the PSQI total score did not change significantly.
- →Joint Health ImprovementCertaintyLowSourceAnecdotallong-termnot used for recommendations2 other sources
Appropriately modified strengthening exercise can improve joint-related function and symptoms. Some community reports mention this effect, but they are reports rather than clinical evidence.
- →Muscle Recovery AccelerationCertaintyLowSourceAnecdotalnot used for recommendations2 other sources
Regular calisthenics is described as promoting circulation and lymphatic drainage, which may aid recovery between sessions when combined with proper rest.
- →Bone Health ImprovementCertaintyLowSourceTheoreticallong-termnot used for recommendations1 other source
Weight-bearing calisthenics, such as jumps and push-ups, place mechanical load on bones; this is described as stimulating osteoblast activity and improving bone mineral density.
- →Coordination ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Calisthenics requires coordinated control of multiple body segments, which is described as supporting intermuscular coordination and motor skill acquisition.
- →Insulin Sensitivity ImprovementCertaintyLowSourceTheoreticallong-termnot used for recommendations1 other source
Resistance exercise is described as improving insulin sensitivity and glucose disposal, including in people with type 2 diabetes.
- →Pain Tolerance ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Regular physical exertion from calisthenics is described as increasing endogenous opioid release and, in turn, pain thresholds.
- →Detoxification SupportCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Muscle contraction during calisthenics is described as enhancing lymphatic flow, supporting immune function and metabolic waste removal.
- →Cognitive Function ImprovementCertaintyLowSourceTheoreticalnot used for recommendations2 cited studies · 1 other source
Human evidence has not established that this practice improves cognitive function.
- →Cardiovascular Health SupportCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 2 other sources
Studies did not support this effect: a 2025 quasi-experimental study of 14 found no pre-to-post differences in blood-based markers of cardiometabolic health, including glucose, cholesterol and CRP.
Very low probability(7)
- →HDL Cholesterol IncreaseCertaintyVery lowSourceRCTnot used for recommendations2 cited studies
An RCT in 60 people with obesity found no significant group-by-time interaction for HDL, so the studies did not support an increase.
- →Triglyceride Level ReductionCertaintyVery lowSourceRCTnot used for recommendations1 cited study
An RCT in 60 people with obesity found no significant group-by-time interaction for triglycerides, so the studies did not support a reduction.
- →Memory ImprovementCertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A 2023 randomized trial of 69 found no significant changes in the measured outcome in either of the reported groups, so the trial did not support memory improvement.
- →Grip Strength ImprovementCertaintyVery lowSourceTheoreticalnot used for recommendations3 cited studies · 1 other source
A 2023 randomized trial of 69 found no significant change in handgrip strength, so the trial did not support this effect.
- →Muscle PreservationCertaintyVery lowSourceTheoreticallong-termnot used for recommendations1 cited study · 1 other source
Human evidence has not established that this practice preserves muscle.
- →Anxiety ReductionCertaintyVery lowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
Human evidence has not established that this practice reduces anxiety.
- →Inflammation ReductionCertaintyVery lowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
A 2019 randomized trial of 89 found no significant changes in biomarkers of low-grade inflammation. NT-proBNP and D-dimer decreased in the water-based training group (p = 0.01 for both).
3 more mentioned only by users
What to expect
Expectations are mostly about changes measured at the end of a programme, rather than after a single session: the earliest findings appeared after several weeks, while programmes that typically found benefits ran longer. One response was reported after a single session, but this should not be generalized to other outcomes. Joint and muscle discomfort was reported during programmes, not specifically after one session.
Conditions it's used for
Complaints and diagnoses people take it for15 listedMost likely to help, from the evidence we have
- →ObesityCertaintyMediumSourceRCT2 cited studies
A 12-week randomized trial in 60 obese male adults found improvements in body composition, fitness, and physiological markers after bodyweight or kettlebell resistance training.
Low probability(14)
- →Coronary Artery DiseaseCertaintyLowSourceClinical1 cited study
A 2019 randomized controlled trial in 89 people after a recent coronary artery disease event found that water- and land-based endurance training plus calisthenics improved VO2peak and FMD, with no adverse events reported.
- →Hyperglycemia (High Blood Sugar)CertaintyLowSourceClinical1 cited study
A 2020 randomized controlled trial in 48 healthy adults found that bodyweight exercises performed immediately after breakfast improved mean glucose, CV, and AUC glucose compared with control; the participants were healthy adults, not people selected for high blood sugar.
- →MenopauseCertaintyLowSourceClinical1 cited study
A 24-week randomized controlled trial in 24 postmenopausal women found that BWT and CT reduced TNF-α and IL-6 and improved functional fitness.
- →MyopathyCertaintyLowSourceClinical1 cited study
In a 2021 quasi-experimental study of 11 people with myopathy, participants reported qualitative improvements in overall health and health-related quality of life, while quantitative results were not significant and no adverse effects were reported.
- →OverweightCertaintyLowSourceClinical1 cited study
An 8-week randomized controlled trial in 48 people with overweight found improvements in body weight, BMI, and physical fitness after a combined HIIT and nutrition intervention, so the effects of exercise alone were not isolated.
- →Rheumatoid ArthritisCertaintyLowSourceClinical1 cited study
A 2024 single-arm trial in 42 female patients with rheumatoid arthritis found improvements in muscle strength, range of motion, and TUG time without worsening disease activity.
- →Chronic Fatigue SyndromeCertaintyLowSourceTheoreticalnot used for recommendations1 other source
For stable chronic fatigue syndrome, graded, low-intensity calisthenics under supervision can improve physical function and reduce deconditioning.
- →DepressionCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Regular calisthenics is described as an adjunctive treatment for mild to moderate depression and may reduce depressive symptoms through neurobiological, psychological, and social mechanisms.
- →Hypertension (High Blood Pressure)CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Regular resistance exercise, including appropriately prescribed bodyweight training, is used as part of lifestyle management for hypertension.
- →Metabolic SyndromeCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Calisthenics is described as improving several components of metabolic syndrome, including insulin sensitivity, blood pressure, and body composition.
- →OsteoarthritisCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Strengthening exercise adapted for osteoarthritis is used in management to improve function and symptoms.
- →OsteopeniaCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Weight-bearing calisthenics stimulates bone remodeling and is recommended to slow bone density loss in osteopenia.
- →OsteoporosisCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Weight-bearing calisthenics provides loading that can help maintain or improve bone mineral density in people with osteopenia or osteoporosis; it is also described as reducing fracture risk.
- →Sarcopenia (Muscle Loss)CertaintyLowSourceTheoreticalnot used for recommendations1 other source
Progressive resistance exercise is a standard part of sarcopenia management, with the aim of improving muscle strength and physical function.
Studied only as strength training in general, not tested in calisthenics yet
These results come from studies of strength training as a whole. No study of calisthenics has looked at them yet.
Chronic Pain Reduction (Medium · 11 trials) · Analgesic Effect (Medium · 10 trials) · Parkinson's Disease (Medium · 6 trials) · Antidepressant Effect (Medium · 5 trials) · Fatigue Reduction (Medium · 4 trials) · Chronic Kidney Disease (Medium · 4 trials) · and 5 more
Side effects
8 listedHighest probability
- →Muscle StrainCertaintyLowSourceClinical1 cited study · 1 other source
A 2022 cross-sectional study of 3,668 healthy people included strains among the injuries recorded.
- →Muscle Ache (Myalgia)CertaintyLowSourceClinical1 cited study · 1 other source
A 2022 cross-sectional study of 3,668 healthy people recorded muscle injuries, but it did not specify muscle aches as a separate finding.
- →Joint Pain (Arthralgia)CertaintyLowSourceClinical1 cited study
A 2022 cross-sectional study of 3,668 healthy participants recorded ligament sprains.
- →Injury Risk IncreaseCertaintyLowSourceReference knowledge2 other sources
Poor technique, abrupt increases in training volume, and inadequate recovery can contribute to acute or overuse injuries. Some people also report injuries in community discussions.
- →TendinopathyCertaintyLowSourceReference knowledge1 other source
Repetitive high-load movements such as push-ups and dips without adequate recovery can lead to tendinopathy, especially in the rotator cuff or triceps.
- →Overtraining SyndromeCertaintyLowSourceReference knowledge1 other source
Excessive calisthenics volume without recovery can lead to overtraining syndrome, characterized by performance decline, fatigue, and hormonal dysregulation.
- →Blood Sugar DecreaseCertaintyLowSourceReference knowledge1 other source
Working muscles draw sugar from the blood, so people with diabetes who use insulin or sulfonylurea pills may experience low blood sugar during exercise or for hours afterward.
Low probability(1)
- →NauseaCertaintyLowSourceReference knowledge1 other source
A pharmacology reference notes that hard bodyweight exercise, such as burpees, jump squats or fast circuits, can send blood away from the gut and cause nausea, particularly right after a meal or in people new to hard exercise.
Don't do it if
When to skip it or get medical advice first9 listedHighest probability
- →Acute InjuryCertaintyLowSourceReference knowledgeTheoretical
Calisthenics on an acute musculoskeletal injury, such as a recent sprain, strain, or fracture, can worsen tissue damage, delay healing, and increase pain.
- →AnginaCertaintyLowSourceReference knowledgeTheoretical
New, unstable, or resting angina may indicate active heart-muscle blood-flow problems, and exertion could provoke further ischemia. Calisthenics should be deferred until medical assessment and stabilization.
- →Bone FractureCertaintyLowSourceReference knowledgeTheoretical
Weight-bearing or high-impact movements can displace a healing fracture or disrupt fixation; the affected area needs complete rest until cleared.
- →Heart Failure (CHF)CertaintyLowSourceReference knowledgeTheoretical
When heart failure is decompensated, with worsening symptoms or fluid overload, exertion may be unsafe until the condition is stabilized.
- →Recent Heart Attack (MI)CertaintyLowSourceReference knowledgeTheoretical
In the immediate period after a heart attack, the cardiovascular system may be unstable; vigorous bodyweight exercise could trigger arrhythmias, another heart attack, or sudden cardiac death. Exercise should resume only under medical supervision.
- →RhabdomyolysisCertaintyLowSourceReference knowledgeTheoretical
During acute rhabdomyolysis, further mechanical stress can worsen muscle breakdown, myoglobin release, and kidney injury.
- →Heart Disease (General)CertaintyLowSourceReference knowledgeTheoretical
Unstable angina or a recent cardiac event can raise the risk of arrhythmia or ischemia during exertion. Calisthenics should be deferred until medical clearance.
Low probability(2)
- →Acute Febrile IllnessCertaintyLowSourceReference knowledgeTheoretical
Fever and systemic illness increase cardiovascular and temperature-regulation strain, so strenuous calisthenics should be deferred until recovery.
- →TendinitisCertaintyLowSourceReference knowledgeTheoretical
Repetitive loading during active tendon inflammation can aggravate it, delay healing, and increase rupture risk.
Who the trials left out
Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.15 listed- Hypertension (High Blood Pressure)left out by 3 trials
PubMed links (3)
Left out by one trial each (14)
- Anemia (General)left out by 1 trial
PubMed links (1)
- Anxiety Disorder (General)left out by 1 trial
PubMed links (1)
- Chronic Kidney Diseaseleft out by 1 trial
PubMed links (1)
- Depressionleft out by 1 trial
PubMed links (1)
- Fibromyalgialeft out by 1 trial
PubMed links (1)
PubMed links (1)
- Heart Arrhythmialeft out by 1 trial
PubMed links (1)
PubMed links (1)
PubMed links (1)
- Implanted Electronic Deviceleft out by 1 trial
PubMed links (1)
- Kidney Disease (General)left out by 1 trial
PubMed links (1)
- Mild Cognitive Impairmentleft out by 1 trial
PubMed links (1)
- Osteoarthritisleft out by 1 trial
PubMed links (1)
- Vertigoleft out by 1 trial
PubMed links (1)
Also listed for strength training in general
Precautions from the Strength Training page. They are for strength training as a whole and may not all fit calisthenics.
Aortic Aneurysm · Deep Vein Thrombosis · Diabetic Retinopathy · Hypertension (High Blood Pressure) · Kidney Disease (General) · Peripheral Neuropathy · Peripheral Artery Disease · Pulmonary Embolism · Recent Stroke · Unstable Heart Disease (Unstable Angina / Decompensated Heart Failure)
Interactions
Okay to combine with
Highest probability of useful synergy
- →PracticesCardioCertaintyMediumSourceReference knowledgeComplementary
Combining aerobic activity with muscle-strengthening exercise can provide fitness and health benefits beyond either type of activity alone.
- →SupplementsCreatineCertaintyMediumSourceReference knowledgePotentiating
Creatine may increase phosphocreatine stores, supporting strength and power during high-intensity calisthenics sets and the training adaptations they produce.
- →PracticesMobility TrainingCertaintyMediumSourceReference knowledgeComplementary
Greater range of motion may support safer, more effective execution of advanced calisthenics movements such as deep squats and push-ups.
- →SupplementsCaffeineCertaintyMediumSourceReference knowledgePotentiating
Caffeine taken before exercise may improve acute performance and reduce perceived effort, potentially helping people complete calisthenics sessions.
- →SupplementsWhey ProteinCertaintyMediumSourceReference knowledgeAdditive
Protein consumed after a workout supplies amino acids for muscle repair and growth, complementing the muscle-building response to calisthenics.
- →PracticesStrength TrainingCertaintyMediumSourceReference knowledgeComplementary
Calisthenics can complement weighted exercises in a broader strength program by adding functional, bodyweight-based resistance.
- →SupplementsOmega-3CertaintyMediumSourceReference knowledgeComplementary
Omega-3 may support recovery after exercise by reducing exercise-induced inflammation, which could help support more frequent calisthenics training.
Medium probability(2)(0)(2)
- →PracticesDynamic StretchingCertaintyMediumSourceReference knowledgeComplementary
Dynamic movements used as a warm-up can prepare the body for calisthenics and support readiness to move during a session.
- →PracticesYogaCertaintyMediumSourceTheoreticalComplementary
Yoga may complement calisthenics through flexibility, body awareness, and static strength, with potential support for balance, core control, and recovery.
Weakens or is weakened by
Highest probability
- →PracticesCardioCertaintyMediumSourceReference knowledgeCompetitive
High volumes of endurance training performed alongside calisthenics can impair strength and hypertrophy gains through molecular interference and residual fatigue.
- →SupplementsVitamin C (Ascorbic Acid)CertaintyMediumSourceReference knowledgeCompetitive
High-dose Vitamin C may blunt redox-sensitive signaling pathways involved in beneficial adaptations to resistance exercise, potentially reducing strength and hypertrophy gains.
- →SupplementsVitamin ECertaintyMediumSourceReference knowledgeCompetitive
High-dose Vitamin E can interfere with exercise-induced oxidative stress signaling, potentially attenuating mitochondrial biogenesis and muscle remodeling.
How it works
The mechanisms this practice works through25 listed · 0 established- Anaerobic threshold and VO2peakCardiorespiratory fitnessproposed
Improved CRF as measured by anaerobic threshold and VO2peak after 4 weeks of HIIT.
- Blood lactateMetabolicproposed
Both protocols increased blood lactate, with HIIT-C producing higher concentrations, indicating greater anaerobic glycolysis.
- Body fat percentage, body mass, BMIBody composition changesproposed
Both training modalities reduced body fat and body mass, attributed to increased energy expenditure and negative energy balance.
- Cognitive inhibitionPrefrontal cortex hemodynamicsproposed
Open skill exercise (badminton) showed higher ΔHbO2 in the dorsolateral prefrontal cortex during the Stroop task compared to calisthenics, suggesting better cognitive inhibition.
- Creatine kinase and lactate dehydrogenaseMuscle damageproposed
Both protocols resulted in small increases in CK and LDH, suggesting low magnitude of muscle damage.
- Flow-mediated dilation (FMD)Endothelial functionproposed
Exercise training improved endothelial function as measured by FMD, likely due to increased shear stress.
- Frontoparietal and cingulo-opercular networksCognitive control networksproposed
HIIE may influence both the trial-by-trial regulation network (frontoparietal) and the stability/maintenance network (cingulo-opercular), leading to improved temporal stability in cognitive performance.
- Hamstrings (biceps femoris and semitendinosus)Muscle activationproposed
Low to moderate hamstring activity, with only one exercise (Cook hip lift) reaching high activity levels.
- Heart rate responseCardiovascularproposed
Both protocols elicited vigorous heart rate responses (~86% HRmax), indicating high cardiovascular demand.
- Lower kinetic chainNeuromuscularproposed
Calisthenics promoted improved neuromuscular control and muscle activation, enhancing overall function of the lower kinetic chain including the lumbopelvic region.
- Lower limb musclesMuscle strengtheningproposed
Repetitive slow exercise sustains muscle contraction constantly and limits muscle blood flow during LST, lowering oxygen saturation in the muscle and increasing secretion of growth hormones, leading to muscle hypertrophy and strength gains.
- Motor neuron activationNeural adaptationproposed
Calisthenics contributed to improvements via neurological adjustments, heightened motor neuron activation, enhanced intermuscular coordination, and refined muscle activation sequencing.
- Quadriceps (vastus medialis and lateralis)Muscle activationproposed
Progressive increase in quadriceps muscle activity across rehabilitation phases, with high activity (>60% nEMG) in phase 3 exercises.
- Resting blood pressureBlood pressure regulationproposed
Regular low-intensity exercise may decrease blood pressure at rest through mechanisms such as decreased circulating blood volume, decreased cardiac output, and increased hormone levels with antihypertensive effects.
- Systolic blood pressure and cholesterolCardiovascular healthproposed
Reduced resting systolic blood pressure and total/non-HDL cholesterol after 4 weeks of HIIT.
- Total cholesterol, LDLLipid metabolismproposed
Both interventions reduced total cholesterol and LDL levels, indicating improved lipid profiles.
- VO2max, vital capacity, resting heart rate, breath holding time, respiratory rateCardiovascular and respiratory adaptationsproposed
Both BWRTG and KRTG improved cardiorespiratory fitness and respiratory function, likely due to increased cardiac efficiency and respiratory muscle strength.
- VO2peakAerobic capacityproposed
Exercise training increased peak oxygen uptake, indicating improved cardiorespiratory fitness.
- Vastus lateralis pennation angleMuscle architectureproposed
Increased pennation angle of the vastus lateralis muscle, indicating improved force and contractile capabilities.
- Working memoryPrefrontal cortex hemodynamicsproposed
Closed skill exercise (calisthenics) was associated with higher ΔHbO2 in the frontopolar area, dorsolateral prefrontal cortex and inferior prefrontal gyrus during the 2-back task, suggesting enhanced working memory processing.
- body weight and BMIbody compositionproposed
Reduction in body weight and BMI in overweight adolescent girls after 8 weeks of HIIT and nutrition intervention.
- cardiorespiratory fitnessaerobic capacityproposed
Improvement in YYIRT1 performance, indicating enhanced aerobic capacity.
- knee extensor and flexor musclesneural adaptationproposed
Both bodyweight and barbell squat training increased isometric peak torque, suggesting neural adaptations in the early training phase
- lower limb muscles (gluteus maximus, rectus femoris, gastrocnemius)muscle hypertrophyproposed
6 weeks of progressive bodyweight squat training significantly increased muscle thickness in sedentary young women
- upper limb explosive strengthmuscular strengthproposed
Improvement in medicine ball throw performance, indicating increased upper limb explosive strength.
Variations
5 documentedTypical protocol
27 protocolsEstimatedAcross every study of this practice, whatever the variation.
28 min · 3×/week
- Course
- 10 weeks
- Per week
- 105 min
- Temperature
- 40 °C
- Humidity
- 60%
- Rounds
- 1.8–2
- Sets
- 1.8–3.5
- Reps
- 8–15
- Intensity
- Moderate
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 18 repeated-course and 9 single-session protocols
100% of the corpus contributed
HIIT Bodyweight Circuit
Intermediate9/1015–28 min · 3 times a week
HIIT Bodyweight Circuit
Intermediate9/1015–28 min · 3 times a week15–28 min · 3 times a week
From studies- How often*
- 3 times a week
- Intensity
- High
- Time of day
- Any time
- Where
- Indoors or outdoors
- Research depth
- Moderate
The circuit pairs maximum-effort bodyweight movements with 10-90 seconds of active recovery, using 4-6 exercises across 3-5 rounds. It is intended for intermediate to advanced exercisers with a baseline of strength and no major joint issues.
No equipment needed.
not for children,not in pregnancy,caution for older adults
As studied
6 protocolsMeasuredThe protocol the studies of this variation actually used.
15–28 min · 3×/week
- Course
- 6 weeks
- Per week
- 45 min
- Rounds
- 2
- Sets
- 2
- Reps
- 15
- Intensity
- High
Courses and single sessions · 5 repeated-course and 1 single-session protocols
Derived from3346764134774060357612623801714038495869+1 more in Sources
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Perform a 2-3 minute dynamic warm-up including jogging in place, arm circles, and leg swings.
- Select 4-6 compound bodyweight exercises such as burpees, mountain climbers, squat jumps, and high knees.
- Execute each exercise at maximum effort for 20-60 seconds, depending on your fitness level.
- Follow each work interval with 10-90 seconds of active recovery, such as marching in place or slow walking.
- Complete 3-5 rounds of the circuit, aiming for a total workout time of 9-28 minutes.
- Finish with a 3-5 minute cool-down of static stretching, focusing on the legs, hips, and shoulders.
Cues
- · Land softly on jumps to protect your joints.
- · Maintain a tight core throughout all movements.
- · Breathe rhythmically; avoid holding your breath during exertion.
Common mistakes
- Sacrificing form for speed, especially during burpees and squat jumps.
- Not allowing adequate recovery between high-intensity bouts, leading to early fatigue.
- Skipping the warm-up, which increases the risk of muscle strains.
Studied protocols8 on file
- 15 min· 3×/week· 8 weeks· Rounds 2, 2 × 15· n=48· A repeated coursePMID 33467641
- 15 min· 3×/week· 4 weeks· n=30· A repeated coursePMID 35761262
- 28 min· 3×/week· 6 weeks· Rounds 2, Sets 2· n=14· A repeated coursePMID 40247925
- 3×/week· 12 weeks· n=11· A repeated coursePMID 34774060
- 2×/week· 6 weeks· n=42· A repeated coursePMID 38495869
- 39 weeks· n=3668· A repeated coursePMID 35883184
Standard Full-Body Routine
Beginner9/1030–60 min · 3 times a week
Standard Full-Body Routine
Beginner9/1030–60 min · 3 times a week30–60 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors or outdoors
- Research depth
- Minimal
Push-ups, squats, lunges, rows and planks target major muscle groups without equipment. Progression can come from adding repetitions or sets, or moving to harder variations every 2-4 weeks.
No equipment needed.
not in pregnancy
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Begin with a 5-minute warm-up of light cardio and dynamic stretches like torso twists and leg swings.
- Perform 2-3 sets of 8-15 repetitions for each exercise: push-ups, bodyweight squats, lunges, inverted rows (using a table), and planks.
- Rest for 60-90 seconds between sets to maintain proper form and intensity.
- Focus on a controlled tempo, taking 2 seconds for the lowering phase and 1 second for the lifting phase.
- Progress by increasing repetitions, sets, or moving to more challenging variations (e.g., decline push-ups) every 2-4 weeks.
- Conclude with 5-10 minutes of static stretching for the chest, back, quadriceps, and hamstrings.
Cues
- · Keep your body in a straight line from head to heels during push-ups and planks.
- · Push your knees out in line with your toes during squats.
- · Squeeze your glutes at the top of each squat and lunge.
Common mistakes
- Flaring elbows out to 90 degrees during push-ups, which can stress the shoulders.
- Allowing the knees to cave inward during squats and lunges.
- Holding the breath during the exertion phase of a repetition.
Studied protocols2 on file
- 40 min· 5×/week· 52 weeks· n=69· A repeated coursePMID 37997731
- 50 min· n=127· Single sessionsPMID 39251657
Sedentary Break Micro-Sessions
Beginner8/103–16 min · Daily
Sedentary Break Micro-Sessions
Beginner8/103–16 min · Daily3–16 min · Daily
Editorial- How often
- Daily
- Intensity
- Low
- Time of day
- First half of the day
- Where
- Indoors
- Research depth
- Minimal
Brief bouts of squats, calf raises, lunges and wall push-ups are spread across the workday to interrupt prolonged sitting. Desk or wall support can be used for balance during some movements.
No equipment needed.
not in pregnancy
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Set a timer to remind you to move every 45-60 minutes during your workday.
- Stand up from your chair and perform 1-2 minutes of simple exercises: 10 bodyweight squats, 10 arm circles (forward and backward), and 10 calf raises.
- Add a set of 5 lunges per leg and 10 standing knee-to-elbow twists to engage the core and lower body.
- Perform 5-10 wall push-ups to activate the chest and arms without getting on the floor.
- Repeat this sequence 4-8 times throughout your workday, aiming for a total of 3-16 minutes of accumulated activity.
- Focus on smooth, controlled movements and deep breathing to re-energize the body and mind.
Cues
- · Use your desk or a wall for support if needed during squats or lunges.
- · Keep your shoulders down and back during arm circles.
- · Exhale as you stand up from the squat; inhale as you lower down.
Common mistakes
- Performing the exercises too quickly and with poor posture.
- Skipping the breaks entirely when busy, defeating the purpose.
- Holding tension in the neck and shoulders during the movements.
Studied protocols2 on file
- 3 min· 14×/week· 2 weeks· Rounds 2· n=42· A repeated coursePMID 32098897
- 16 min· 4 weeks· 8 × 8· n=17· A repeated coursePMID 36361476
Slow-Paced Resistance Training
Beginner8/1015–30 min · 2 times a week
Slow-Paced Resistance Training
Beginner8/1015–30 min · 2 times a week15–30 min · 2 times a week
Editorial- How often
- 2 times a week
- Intensity
- Low
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
Each repetition uses a 3-4 second lifting phase and a 3-4 second lowering phase, minimizing momentum and emphasizing controlled muscle engagement. The description highlights this approach for older adults and people new to exercise.
No equipment needed.
not in pregnancy
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Start with a 3-5 minute warm-up of gentle marching and shoulder rolls.
- Choose 4-6 basic exercises: wall push-ups, chair squats, standing leg curls, glute bridges, and seated rows with a towel.
- Perform each repetition with a 3-4 second lifting phase and a 3-4 second lowering phase, never locking out the joints.
- Complete 1-2 sets of 8-10 repetitions for each exercise, resting 30-60 seconds between sets.
- Breathe continuously and deeply throughout each repetition; exhale during the effort phase.
- Cool down with 5 minutes of gentle stretching, holding each stretch for 20-30 seconds without bouncing.
Cues
- · Move as if through gentle resistance, like pushing through water.
- · Focus on the muscle you are working; visualize it contracting and lengthening.
- · Maintain a neutral spine and avoid any jerky or sudden movements.
Common mistakes
- Moving too quickly and using momentum instead of muscle strength.
- Holding the breath, which can spike blood pressure.
- Rounding the back during squats or rows, which can lead to spinal strain.
Studied protocols1 on file
- 9 min· n=24· Single sessionsPMID 35203949
Mobility & Balance Focus
Intermediate7/1045–90 min · Weekly
Mobility & Balance Focus
Intermediate7/1045–90 min · Weekly45–90 min · Weekly
Editorial- How often
- Weekly
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors or outdoors
- Research depth
- Minimal
The session combines dynamic stretches with balance, coordination, multi-directional movement and core-stability drills. It is suited to people with sedentary lifestyles, those in rehabilitation, or anyone focused on movement quality.
No equipment needed.
not in pregnancy
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Begin with a 5-minute warm-up of light walking and arm swings to increase blood flow.
- Perform a 15-minute sequence of dynamic stretches: leg swings (forward and lateral), torso twists, cat-cow stretches, and world's greatest stretch.
- Transition to 20 minutes of balance and coordination drills: single-leg stands, walking lunges with a torso twist, and slow, controlled bear crawls.
- Include 15 minutes of multi-articular calisthenics like inchworms, Spiderman crawls, and deep squat reaches, focusing on fluid movement.
- Dedicate 10 minutes to core stability work: side planks, bird-dogs, and dead bugs, emphasizing a neutral spine.
- Conclude with a 10-minute cool-down of static stretching and deep diaphragmatic breathing.
Cues
- · Move with intention, not speed. Quality of movement is the priority.
- · Find a focal point to help with balance during single-leg exercises.
- · Breathe deeply into your belly, expanding 360 degrees around your torso.
Common mistakes
- Rushing through the dynamic stretches and using bouncing motions.
- Collapsing the hips or arching the lower back during balance exercises.
- Holding the breath during challenging coordination drills.
Studied protocols2 on file
- 90 min· 1×/week· 16 weeks· n=96· A repeated coursePMID 41444277
- 90 min· 40 °C, 60%, Rounds 1· n=10· Single sessionsPMID 29062280
How to start
Community experience
Based on 358 public posts from Reddit, YouTube, Bluesky, and Hacker News.
What people report it did
19 outcomes mentioned across 358 public reports. A report often mentions several, so these counts do not add up to the total.
Reported benefits17
- Physical Strength Increase92 mentions
- Physical Function49 mentions
- Body Composition Improvement29 mentions
- Weight Management Support27 mentions
- Muscle Mass Increase23 mentions
- Physical Endurance Increase22 mentions
- Mood Improvement18 mentions
- Physical Energy Increase18 mentionsnot studied
- Injury Risk Increase14 mentionspointed the other way
- Flexibility Improvement13 mentions
- Balance Improvement8 mentions
- Joint Health Improvement6 mentions
- Muscle Recovery Acceleration6 mentions
- Chronic Pain Reduction6 mentionsnot studied
- Cognitive Function Improvement5 mentions
- Motivation Increase5 mentionsnot studied
- Cardiovascular Health Support5 mentions
Reported side effects2
- Muscle Ache (Myalgia)7 mentions
- Concentration Difficultynot studied
What people report doing
Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.
How often7 mentions
Intensity3 mentions
Where8 mentions
When4 mentions
Session lengthas written
How long they've practisedas written
References
31 screened · 26 analysed · 28 listed below
Studies and sources cited on this page. Evidence quality varies — check the grade on each.
- The effects of kettlebell training versus resistance training using the own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial.BMC Sports Sci Med Rehabil2024RCTBn=60
- Impact of exercise video-guided bodyweight interval training on psychophysiological outcomes in inactive adults with obesity.Front Physiol2025Quasi ExperimentalCn=14
- Targeted exercise improves functional movement performance and alters movement screening relationships in females with flexible flatfeet.Sci Rep2025Quasi ExperimentalCn=96
- Effect of Calisthenics on Sleep Quality and Well-Being Among Older Adults.Cureus2025Quasi ExperimentalCn=60
- A Comparative Analysis of Acute Physiological and Perceptual Responses in Whole-Body and Ergometer-Based High-Intensity Interval Training Protocols.Sports (Basel)2024Crossover RCTCn=11
- Bodyweight Exercise of Lower and Upper Extremities for Female Patients with Rheumatoid Arthritis and the Timed Up-and-Go Test.Prog Rehabil Med2024Quasi ExperimentalCn=42
- Comparative effectiveness of open and closed skill exercises on cognitive function in young adults: a fNIRS study.Sci Rep2024Observational Cross SectionalCn=127
- The effect of bodyweight exercise on 24-h glycemic responses determined by continuous glucose monitoring in healthy inactive adults: a randomized crossover study.Sci Rep2023Crossover RCTCn=27
- Cost-Consequences Analysis Following Different Exercise Interventions in Institutionalized Oldest Old: A Pilot Study of a Randomized Clinical Trial.J Nutr Health Aging2023RCTCn=69
- Effects of progressive body-weight versus barbell back squat training on strength, hypertrophy and body fat among sedentary young women.Sci Rep2023RCTCn=13