Resistance Training for Skinny Fat – Calisthenics

Used since archaic times, calisthenics (1, 2, 3) resistance training uses body weight to build muscle mass and strength while reducing skinny fat (lack of genetic muscle)(4, 5, 6, 7, 8). Derived from the ancient Greek words kallos (beauty) and sthenos (strength), calisthenics literally means “beautiful strength”. Alexander the Great, the Spartans at the Battle of Thermopylae, the Roman military, Indian Pehlwans (traditional wrestlers), and the Han dynasty in China have historical records that confirm the usage of calisthenics. 

In the early 1800s (2, 3, 1), Germans Friedrich Ludwig Jahn and Adolf Spiess made calisthenics training popular through their promotion of gymnastics. Around that same time, Swede Per Henrik Ling founded the Swedish School of Calisthenics in Stockholm, after using the exercises to restore his health. American educator Dudley Allen Sargent and women’s health pioneer Catharine Beecher, with her groundbreaking 1857 book Physiology and Calisthenics for Schools and Families, gradually made calisthenics even more accessible for both genders.

In the early 1900s, calisthenics exercises were introduced in the United States school curriculum to promote young people’s physical fitness. The military, other institutions, professional trainers, athletes, and such have adopted the exercises as well and still use them today. Calisthenics have become more prominent in recent years (pandemic, social media, etc.) because they can be conveniently done at home (no gym membership) — really anywhere — with minimal or no equipment. Not to mention the rise in prevalence of the term skinny fat, especially on social media, and how to fix it (9).

Resistance Training for Skinny Fat – Calisthenics

Typically body weight exercises, additional weight via dumbbells, plates, or the like can be added to increase the effectiveness of building muscle mass and strength, and reduce skinny fat (lack of genetic muscle). Proper form and execution are vital to ensuring each calisthenics exercise offers optimal benefit while avoiding injury. Of course, healthy cardio exercise, diet, and lifestyle (sleep, stress, environment) also matter (see the Scientific Health Quizzes).

Understanding your genetic body composition — including any possible skinny fat (lack of genetic muscle) — is crucial to comprehending your unique body shape, metabolism (calories burned), and the best calisthenics exercises for you, at least, along with overall health. The Scientific Body Type Quiz offers a cost-effective, accurate way to determine if you are experiencing skinny fat and where on your body. A free option is available; accounts are free, secure, and private.

Calisthenics Exercises – Resistance Training for Skinny Fat

To workout at home, for some calisthenics exercises you will need to properly install (10) a bar. Other possible equipment can include ropes, resistance bands, abs wheel, parallettes, gymnastic rings, weight plates, dumbbells, and a mat, no less.

In terms of reps and sets (11, 12, 13), it depends on your level and goals. Start slow and work your way up to avoid injury. Typical calisthenics exercise reps are within the 5-20 repetition range, at 3 to 5 sets; 3 to 6 reps to start (and for muscle maintenance), 7-15 reps for muscle growth, and more for muscle endurance (tone).

These calisthenic exercises are the most common and best to add muscle mass to reduce skinny fat:

Push-ups: chest/pectoralis major and minor, arms/triceps, shoulders/deltoids, serratus anterior, core/abdominal/abs, and back.

Pike Push-ups: shoulders/anterior deltoids, triceps, and chest/pectoralis major.

Pull-ups: back/latissimus dorsi/lats, rhomboids, trapezius, arms/biceps, forearms, and shoulders/posterior deltoids.

Chin-ups: arms/biceps, forearms, back/latissimus dorsi/lats, rhomboids, trapezius, and shoulders/posterior deltoids.

Muscle-ups: back/latissimus dorsi/lats, arms/biceps, triceps, forearms, chest/pectoralis major, and shoulders.

Crunches: abdominals/abs/core, rectus abdominis, obliques, and transverse abdominis.

Bicycle Crunch:  abdominals/abs/core, rectus abdominis, obliques, and transverse abdominis.

Reverse Crunch: abdominals/abs/core, rectus abdominis, transverse abdominis, and obliques.

Leg Raises: hips/hip flexors, abdominals/abs/core, rectus abdominis, obliques, transverse abdominis, legs/quadriceps, hamstrings, back/lower back, abductors, and glutes/gluteus medius.

Dragon Flag: abdominals/abs/core, rectus abdominis, obliques, back/latissimus dorsi/lats, hips/hip flexors, glutes, shoulders, and arms/triceps.

Dips: chest, shoulders, and triceps (especially when performed on parallel bars).

Squats: legs/quads, hamstrings, and glutes.

Lunges: legs/quadriceps, hamstrings, and glutes.

Inverted Rows: back and arms/biceps (especially beneficial for those who cannot yet perform pull-ups).

Pistol Squats: legs/quads, hamstrings, calves, and glutes/gluteus maximus.

Handstands: shoulder and arms.

L-Sits: abdominals/abs/core, rectus abdominis, obliques, hips/hip flexors, legs/quads, hamstrings, shoulders/deltoids, trapezius, arms/triceps, and chest/pectoralis major.

Burpees: chest, shoulders, arms/triceps, biceps, legs/quadriceps, hamstrings, calves, glutes, abdominals/abs/core, hips/hip flexors, back, chest, and shoulders. 

The learn more about each video, click on this Calisthenics (Category) link:

Category: Calisthenics

Filter: All10 Best10 Minutes15 Minutes20 Best20 MinutesAbsAdd Muscle MassAdvanced/IntenseArmsBackBeginnerChestCoreExercisesFeetFull BodyHandsIntermediate/ModerateLegsLove HandlesMaintain MuscleNeckReduce Skinny FatShouldersTone Muscle

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References

1. Wikipedia: Calisthenics. https://en.wikipedia.org/wiki/Calisthenics
2. Calisthenics.com: What Is Calisthenics? A Deep Dive Into the Discipline of Bodyweight Fitness, February 16, 2023, Andy Toth. https://calisthenics.com/what-is-calisthenics/
3. Britannica: calisthenics, exercise, The Editors of Encyclopædia Britannica. https://www.britannica.com/sports/calisthenics
4. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
5. Skinny Fat Science: Is Muscle/Mass Genetic and How Does It Affect Skinny Fat?, November 20, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-muscle-mass-genetic-and-how-does-it-affect-skinny-fat/
6. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
7. Skinny Fat Science: Skinny Fat Is More Than Just Normal-Weight Obesity, April 2, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-more-than-just-normal-weight-obesity/
8. Skinny Fat Science: Skinny Fat is a Lack of Genetic Muscle – Beyond Normal-Weight Obesity, August 13, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-a-lack-of-genetic-muscle-beyond-normal-weight-obesity/
9. Skinny Fat Science: How To Fix Skinny Fat, July 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-to-fix-skinny-fat/
10. wikiHow: How to Hang a Pull‐Up Bar, May 21, 2025, Jesse Pichardo, Personal Trainer. https://www.wikihow.com/Hang-a-Pull%E2%80%90Up-Bar
11. Men’s Health: Which Rep Range You Should Choose for Your Fitness Goals, July 01, 2025, Trevor Thieme C.S.C.S. and Cori Ritchey, C.S.C.S. https://www.menshealth.com/fitness/a65269577/best-rep-ranges-guide/
12. Built With Science: The Best Full-Body Calisthenics Workout Plan To Build Muscle, May 1, 2022, Jeremy Ethier. https://builtwithscience.com/workouts/best-calisthenics-workout-plan/
13. Health: 5 Calisthenics Exercises for a Workout Routine, March 5, 2025, Sherri Gordon (Medically reviewed by Barbie Cervoni, RD). https://www.health.com/calisthenics-7372164