Calisthenics is cool again

What you probably already know: Juggling work, adequate sleep, and at-home care responsibilities often leaves little time for exercise. (Does running around to check off tasks count? Asking for a friend.) Research consistently shows that women have even less free time for activities like working out than men because they take on more unpaid work at home, and the gender gap significantly widens for mothers. Calisthenics offers a way to stay fit anywhere — with as much or as little time as you have — without any equipment. Leveraging your own bodyweight as a form of resistance (push-ups, sit-ups and jumping jacks are a few classic examples), calisthenics is shown to help improve strength, endurance, flexibility and coordination. Bodyweight exercise has been practiced for millennia, but it’s experiencing something of a renaissance, largely driven by women. 

Why? Many people started incorporating bodyweight training during the pandemic, but interest continues to surge because it meets busy people where they’re at. Social media and digital fitness platforms have helped draw more attention to the trend, while simultaneously spreading ideas for workouts that are less boring and more accessible, says Colin Raney, the co-founder and CEO of an AI-powered fitness app called Ray. “It’s also a great way to build total-body muscle, which has been the top fitness goal for three years straight,” Raney says, “and strength training ranks among the top fitness trends for 2025.” While many bodyweight exercises like pull-ups have historically been seen as male-dominated activities, women are growing increasingly interested. Raney says this is largely due to the tangible benefits calisthenics offers. There’s the added bonus of not needing to approach the intimidating stack of free weights at the gym. 

What it means: Bodyweight exercise scales with a person as they grow stronger and benefits women in a myriad of ways, from supporting bone density and healthy aging to increasing metabolism and mobility. “Because movements naturally integrate strength with a full range of motion, they build functional mobility alongside muscle, making everyday activities easier,” says Raney. “That’s especially important when only 18% of women ages 45 to 64 are strength training twice a week, despite how critical it is for longevity.” Raney notes that bodyweight exercise has some limitations. It’s harder to continue to build muscle “once you’ve mastered the basics,” which means it might be time to introduce weights like dumbbells into your routine. What matters is whether your program is designed to evolve with you, Raney says. 

What happens next: Bodyweight exercises are convenient, adaptable, efficient and effective. Getting started is easy — all you need is a flat surface and enough space to move without bumping into a couch or hitting a ceiling fan. Be sure to talk with your doctor before starting a new program, especially if you have a medical condition. A quick Google search turns up an endless array of basic workouts, or follow along with a video on YouTube. You can also try an AI-powered experience like Ray, which, according to Raney, sees a 34% higher workout completion rate than traditional apps as it tracks your progress and adjusts workouts to fit your daily demands.