Tips and hints

Tips and hints

1. Resting periods

In most of the application’s routines, programs and Smart Progress, we leave the rest period duration up to the user's choice. This is because it depends, mainly, on each person’s conditions.

1.1 One routine, several objectives

Resting periods may change the complete nature of a training session.


For example, a routine that is designed to work strength in beginners (difficult exercises, few repetitions, long breaks), can become a routine to enhance an advanced user’s endurance, considered he uses low rest times between sets and exercises.

Therefore, we believe that the best approach is to recommend some general guidelines regarding period times, and is the user who decides how long the rest period should be.

1.2 Variables to take into account when choosing rest periods

Based of routine's difficulty:

  • Low difficulty: low rest periods (between 30” and 1’).
  • Medium difficulty: average rest periods (between 1’ and 2’30”).
  • High difficulty: long rest periods (between 2’30” and 5’).

Based on workout done:

  • High intensity routines: very low rest periods (between 0 and 30”).
  • Endurance routines: low rest periods (between 30” and 1’).
  • Hypertrophy routines: average rest periods (between 1’ and 2’30”).
  • Strength routines: long rest periods (between 2’30” and 5’).

Analysing these parameters and with the experience that you accumulate in each type of routine, you can choose a suitable rest period for each session.

We recommend using rest times lower than 5 minutes for strength routines, or than 3 minutes for other types of routines, since the intensity would be too low and would not fulfill its function. If you do not manage to perform the routine correctly within these margins, consider it as “not completed”. Workout to get stronger and be able to perform it correctly in the future.

1.3 Modify the rest time during training

In addition, in Calisteniapp you have the possibility to skip or shorten a break, if you think you are already recovered and in to carry out the next series without problems. To do this, press the SALTAR DESCANSO button or the  -10  button on the screen. Also, you have the possibility to extend the rest period, if you feel that you are not recovered. To do this, use the +10 button.


2. Suggest me a routine

You are not sure what routine you can do today? Use our Routine Advisor! Simply indicate your level, how long you want to train, what you want to train and, voila! Calisteniapp will choose a routine for you!


3. Exercise Dictionary

This section is intended for you to see a wide variety of movements you can do in your calisthenics training. Within each exercise you will find a description, the exercise difficulty, muscles involved, and a video with which you will be able to appreciate how it is done.


We recommend you consulting this section when setting up your custom routines, in order to see what exercises you can put into it. If you enter the ALL category, you can filter by difficulty and by muscle.

Also, within each exercise you will find a button that says START QUICK WORKOUT so you can try out the exercise.

4. Weekly planning

On the Calisteniapp main screen you will see a calendar that you can use to schedule your workouts. Just click CHECK MY PLANNING and then click on the edit button to modify the routines according to the day of the week.

4.1 Which routines can I add?

Keep in mind that you can add routines from the different Smart Progress and Training Programs (both main and reinforcement), in addition to the custom routines you have created. You can also add multiple routines in one day.

When choosing routines, you can use the 🔍 to search for them.

4.1 How can I organize my training week?

We recommend that you organize your week in a way that is consistent with your goals, having some main routines, which may be Smart Progress or Program routines, and complementary routines that contribute to your training or to your secondary objectives.


We recommend planning the training based on these type of routines, since they are the ones that offer you a more personalized job and, therefore, those that can give faster and more noticeable results.

A standard weekly schedule would involve 3 or 4 training days. 2 of them would be focused on your main objective and the rest on secondary objectives.

In the case of a muscle gain oriented plan, a typical planning would consist of working different muscle groups in each training session. If your goal is, instead, hypertrophy, you can alternate the Smart Progress of the different muscle groups. If your objective is, for example, to get the Muscle up, we recommend that you train the Smart Progress of this movement at least once a week.

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