How Long Must You Train Before You See Results From Calisthenics?

Everybody who works out wants one thing, results. Working out without seeing results seems like a waste of time. Probably the most common question beginners ask is: How long does it take before you see results from calisthenics. I made this blog post to give you an idea of how long it approximately will take you before you see the first visible results.

Let’s get into this!

Three factors

First things first, it is impossible to know when you see the first results, a sixpack, or your first pull-up, for example. However, there are a few factors that can determine how long it will approximately. If you miss out on one of these three factors, chances are it will take much longer before you notice something.

If you do all these factors right, I will guarantee you will see results pretty fast. I am talking weeks or even days if you really put in the work.

Workout frequency

The first factor is frequency. How often do you work out? Three days a week, six days a week, or just only one day? If you work out every day, it will probably take you a month to see your first visible results, maybe even less. On the other side, working out only 2-3 times a week will probably take you two to three months to see very noticeable results.

Well, the frequency is not the only thing to get an idea of how long it will take.

Your workout itself

The way you do your workouts is also a major factor that determines your progress. Doing a heavy workout, in which you give your full potential will definitely make a difference if you want to see results. Your workout is based on two things, the duration of the session and the intensity. For a good workout, these two are required to be on point.

The duration

How long should you work out? Well, it really depends on the goals you have. But as a beginner, I would say around an hour every day should do the job. Undertraining is bad but overtraining is just as worse. And as a beginner, your body can’t handle too much stress on the body. So take it slow in the beginning and slowly build it up.

The intensity

The intensity is just another crucial point in your workouts. When you work out, you should not go easy on yourself. If you do it, do it right! So give your full potential, and make yourself a little bit uncomfortable.

I can’t tell you what exercises you should do, because I don’t know your level. However, there is a way to see if an exercise is right for you or not. The exercise has the right difficulty if you can do more than five reps but no more than eight. If you can’t throw out more than five reps, the exercise is still too challenging. More than eight means it is getting too easy.

Just play around with this. As a beginner, you should more focus on getting to know your body’s limits and learning the correct technique of an exercise.

The recovery

The last crucial factor that determines how long it takes to see results in calisthenics is the recovery process. Working out is great, but the recovery phase is where the magic happens. Many beginners tend to think that the workout is just it, completely neglecting eating healthy and resting well. In fact, building a good-looking physique comes for 70% out of your recovery and only 30% of your workouts. Therefore, this part of fitness should be taken seriously!


In order to recover properly, your nutrition needs to be proper. With this I mean, no fast food, lots of protein, and a lot of vegetables. Especially the protein is important for recovery. As a beginner, I recommend starting eating protein with every meal you eat. A good rule of thumb is to consume 1.6-2 grams of protein for every kilogram you weigh. Do this, and you will see better results.

I have made a whole article about nutrition. Click here to see read more!


Lastly, the importance of rest/sleep.

Besides having a well-balanced healthy diet, getting enough sleep is just as crucial. When you are sleeping, your body gets the rest it needed, and where the protein that you ate that day will repair the broken muscle tissue, to eventually grow bigger.

It is highly recommended that you sleep between 7-8 hours every night. Of course, it is all personal. Some people need more hours, and other people are fine with less. Just make sure you sleep well and be aware of the importance of sleep. It makes a big difference.


So, to answer your question yourself, use these factors. If you do everything that I mentioned above, results will come fast. I am talking in days. In less than a month, you will see a huge difference. If they are not all on point, then I will take you a little bit longer.

This article is mainly to give you an idea of what you are doing is right.

I hope you can make a decent estimation to answer the question:

How long does it take before you see results from calisthenics?