THE PRIMAL PURIST

02 Top-knot, beard and leggings aside, the rampant back-to-basics training trend will build functional fitness and life-long mobility. Here’s how to break free from heavy lifts, without letting your body goals go stale

If the ancient art of calisthenics was good enough for the 300 Spartans who stood against the Persian hordes, then it’s good enough for you, right? For the most part, yes. Not only do bodyweight moves activate multiple muscle groups at once (the pull-up, for example, calls on your lats, traps, pecs, obliques and biceps) they also work to protect joint function, reports the Wellness Research Foundation. And, according to Harvard School of Public Health, you’ll scorch more calories per session than an equivalent cardio slog. But fail to progressively add weight and your quest is a Sisyphean undertaking.

“By relying on bodyweight moves you’ll quickly reach a limited overload,” says competitive bodybuilder and PT James Ronan (ronanpersonaltraining.com). “The only way to push yourself becomes forcing out higher and higher rep ranges.”

So factor in smaller scale exercises at least once per week. Your favourite moves – push and pull-ups, dips and squats – may engage multiple, large muscle groups, but they neglect the smaller triceps, biceps and rear delts that help form complete strength. “With weights, cables and bands, you can isolate those weaker areas,” says Ronan.”

Yes, doing 25 pull-ups before breakfast is a notable feat, but doing that every day puts an unhealthy burden on the shoulders. “You may think calisthenics is more natural than weight training, but without the parameters and steady increase provided by the weight rack, you risk injury,” explains Ronan. “Resistance work helps muscular endurance, which transfers directly into cardio performance.” The odd gym-based session, then, will help your body last longer in the sunshine.