Wall Pilates vs Calisthenics: Pros, Cons, and Which to Try First

Wall Pilates vs Calisthenics: Which Workout is Right for You?

Have you been considering body-weight training for your at-home workout? Then you may have heard of wall Pilates and calisthenic. These are two viable and popular forms of exercise that many use to increase strength, muscle mass, and function.

However, they share so many similarities, making it difficult to know the better form of exercise.

In this article, we discuss wall Pilates vs calisthenic, covering their key differences and how to determine which is the right one for you.

What Is Wall Pilates?

Wall Pilates is a version of traditional Pilates that utilizes a wall for support and resistance. Participants place their hands or feet on the wall, engaging the core. From here they can perform movements such as wall push-ups, bridges, and many other traditional Pilates exercises to develop long, lean muscles, and improve flexibility.

Like traditional Pilates, wall Pilates uses a series of poses, holds, and gentle movements to engage target muscles. Movements are more deliberate, with a focus on engaging muscles which is a powerful tool for improving the mind-muscle connection, and body awareness.

Furthermore, the focused, slower pace of wall Pilates helps us become present. This has been shown to improve mental state, reducing anxiety, fatigue, and energy levels. Learn more about how to get started with wall pilates in our guide here.

What Is Calisthenics?

Calisthenics is a form of resistance training that uses body weight and limited equipment for resistance. Utilizing exercises such as squats, lunges, push-ups, pull-ups, dips, and planks, calisthenics aim to increase muscle mass, and strength, while engaging the entire body.

Many of these exercises are based on traditional resistance training exercises which can be performed with free weights and machines. As training progresses, exercise can be modified to increase difficulty, demanding greater strength and core engagement. Here more complex exercises such as handstands, planches, muscle-ups, and L-sits are added. This increases total body weight resistance, which requires great coordination and core engagement.

Wall Pilates vs Calisthenics: Key Differences

Wall Pilates and calisthenics have many similarities, however, their differences and outcomes highlight just how unalike they really are. Below, we break down the clear differences to help you narrow down which form of exercise for you.

Focus Areas and Goals

Firstly, let’s discuss their training focus and which goals they are best suited to.

Enhances Functional and Movement Efficiency (Wall Pilates)

Wall-Pilates focused, controlled, and methodical approach engages the entire body which is great for developing functional and improving movement efficiency.

Like traditional Pilates, the upper body, lower body, and core engage simultaneously and work to perform each movement. Here the body works as a cohesive unit, utilizing elements of strength, mobility, and flexibility to brace the core and guide limbs through various ranges of motion.

This creates cohesion between the upper body, lower body, and core, improving movement efficiency and function.

Full-Body Functional Strength and Muscle Mass (Calisthenics)

Calisthenic movements while great at engaging the entire body, utilize more dynamic movements which are great for increasing strength, muscle mass, and function.

Calisthenics exercises such as squats, push-ups, pull-ups, and crunches all engage the core, however, they utilize concentric and eccentric muscle contraction, which continuously lengthen and shorten target muscles. This makes exercise more dynamic.

This combined with bodyweight resistance overloads muscle tissue, promoting growth and enhancing function.

Intensity and Movement Styles

One major thing that sets wall Pilates apart from calisthenics is intensity and movement style. Below, we discuss each to highlight the difference.

Gentle and Support-Based (Wall Pilates)

Wall Pilates exercise is methodical, gentle, and support-based with a focus on improving muscle strength and control. Each movement focuses on movement quality, controlling the lifting and lower phase. This slow and methodical approach allows the participants to focus on the activating target muscles.

Because of this, exercises are more gentle, which makes it great for individuals who suffer from joint pain.

Dynamic and Strength-Oriented (Calisthenics)

Calisthenics training movement style resembles traditional resistance training, presenting as dynamic and strength-oriented. As mentioned, many of the movements are similar to strength training exercises. Calisthenics exercises such as squats, lunges, pull-ups, and tricep dips are often programmed into weight-training workouts and then overloaded with additional resistance to promote greater growth.

Because of this, calisthenics is far more dynamic, focusing on developing muscle mass and strength while engaging the core. This makes it great for anyone wanting the benefits of full-body engagement alongside the energetic movement of a resistance training session.

Equipment and Space Requirements

Wall Pilates and calisthenics equipment are similar, with some subtle differences that make their training style unique. Below we discuss their equipment and space requirements to help you determine which matches your needs.

Wall and Minimal Props (Wall Pilates)

As the name suggests, wall Pilates uses a wall to provide support and resistance. Clear floor and wall space is needed as many exercises and poses require us to lie on our backs and place our feet on the floor.

Furthermore, traditional Pilates equipment such as booty bands, Pilates rings, and balls can be used to target the inner thighs, glutes, and arms.

None Needed, Just Open Space (Calisthenics)

Calisthenics use of body weight means no equipment is required to get started. Exercises such as hip raises, squats, lunges, push-ups, planks, and sit-ups are all basic exercises that can be performed to increase muscle mass and strength.

However, for individuals looking to progress their training, equipment such as gymnast rings, chin-up bars, dip bars, or even chairs allow you to perform movements such as pull-ups, chin-ups, inverted rows, and dips. These exercises require us to lift a greater percentage of our body weight, which increases strength and growth.

Benefits of Both Wall Pilates and Calisthenics

Wall Pilates and calisthenics are both incredible forms of exercise that can have major positive impacts on your health and well-being. Below, we discuss the benefits of each training style

Increases Strength and Muscle Mass

Wall Pilates and calisthenics are great for increasing strength and lean muscle mass. Developing strength requires producing maximum force against external resistance while increasing muscle mass requires an overload of muscle tissue to create mechanical tension and muscle damage.

Wall Pilates poses, holds, and gentle movements can develop strength that is a little different from calisthenics and resistance training. While you won’t be pushing against near-maximal loads, the mechanical tension created with various movements will overload your muscle tissue. Combined with full-body engagement, taking muscles and joints through a full range of motion can develop functional strength.

Meanwhile, calisthenics require us to push with maximal force, increasing muscle mass and strength. As mentioned, movements such as pull-ups, dips, and push-ups require us to move a large percentage of body weight, increasing muscle mass and strength.

Improved Core Stability and Posture

Wall Pilates and calisthenic use of full-body movement make them great for improving core strength and posture. Improving core stability and posture requires overloading and strengthening of muscles surrounding the torso and pelvis which are responsible for maintaining stability of the spine and pelvis.

Many Wall Pilates exercises position our feet or hands on the wall. This requires us to lean against the wall which engages our core muscles. From here, movement of the hands and feet requires the core to dynamically stabilize which teaches our core to engage based on our body's ever-changing position. This type of training can increase muscle strength, endurance, and flexibility, and enhance function.

Pilates is so effective that physical therapists utilize it to reactivate muscles and treat chronic back pain, helping to reduce pain and improve function to restore strength for daily functions and improve posture.

Calisthenics dynamic approach while completely different can also be used to improve core strength and posture. During exercises such as push-ups, pull-ups, and planks, the core engages, increasing torso rigidity. Push-ups and plank in particular force the core to engage to maintain a neutral spine, this can improve posture and strength.

Flexibility, Mobility, and Function

Wall Pilates and calisthenics can improve flexibility, mobility, and function. Improving function requires the development of strength, flexibility, and mobility to enhance functional movement capacity. This can be achieved by performing flexibility training and resistance training to enhance functional ability,  movement control, and physical performance.

For example, wall Pilates uses glute stretches, groin stretches to lengthen a muscle to passively lengthen the muscle surrounding the hips before performing wall hip raises to engage the glutes.

Similarly, calisthenics uses floor-based groin, glute, and hip flexor stretches to lengthen tissues surrounding the hips before engaging the muscles using squats, lunges, and hip thrusts.

By lengthening and strengthening our muscles at an end range of motion, we can increase function, which can enhance movement during our daily lives.

Improve Joint Health

Wall Pilates and calisthenics' use of poses, holds, and full-body engagement makes them great for improving joint health. Improving joint health is achieved through weight management and physical activity. Reducing weight can help decrease joint loading, while physical activity can help strengthen muscles that support the joint.

Meanwhile, calisthenics lets us directly load the muscles surrounding joints, increasing strength. Furthermore, these are both forms of low-impact exercise, offering a gentle solution to improving joint health.

Improves Cognitive Function and Mood

Wall Pilates and calisthenic can both improve cognitive function and mood. A healthy lifestyle, including nutrition, physical activity, and quality sleep have all been identified as excellent means of improving mood and cognitive function.

Wall Pilates requires control, coordination, and concentration forcing us to become present and help to calm our mood while improving mental processing.

Meanwhile, a calisthenic dynamic and often vigorous approach requires focus, similarly helping us become present while improving cognition.

Choosing Between Wall Pilates and Calisthenics

Wall Pilates and calisthenic key differences and benefits make them both excellent forms of exercise, making it difficult to choose. Below, we discuss how to determine which is best for your training needs.

Determining Your Fitness Goals (Support vs Intensity)

One of the simplest ways to determine which type of training is best for you is based on your training goals. Wall Pilates and calisthenics have very distinct training styles that provide different results.

If you want to improve core strength, and body awareness, in a relaxed environment, then Wall Pilates is for you. However, if your training focus is to increase mass and strength, and prefer your sessions to be dynamic and intense, then calisthenics is for you.

Considering Physical or Mobility Limitations

Considering physical and mobility limitations can be effective when choosing between wall Pilates and calisthenics. Limitations such as joint injuries, returning from surgery, or chronic illness can limit movement and make it difficult to perform certain exercises.

If you are currently suffering from low-level knee, shoulder, and hip pain, then calisthenics and wall pilates can be beneficial for strengthening the muscles surrounding the joint. However, as the severity of injury increases, the gentle approach of wall Pilates may be more suitable. For example, knee injuries can be painful and impair function, however, exercises such as hip raises, squats, and lunges can help strengthen muscles and movement patterns.

Lower back pain on the other hand can bring on greater physical limitation, which may be aggravated by the more dynamic flow of calisthenics. Because of this, the gentle and focused approach of wall Pilates may be more suitable, enabling us to concentrate on re-engaging muscles surrounding the torso and pelvis while improving movement patterns.

If you are currently experiencing physical limitations, speak to a physical therapist. They will advise you on which type of exercise is suitable for your current situation.

Exploring Both to Find Your Preference

If you are reading this and finding it difficult to choose, that likely means both forms of exercise pique your interest. That is great news!

If this is the case, the most effective way to help you choose between wall Pilates and calisthenics it give them both a try. This will give you a firsthand experience of the flow of each session. If you still like both, add both to your routine and get the benefits of both.

The right form of exercise is the one that you enjoy performing the most. If you enjoy the form of exercise, it makes it easier to show up every session, leading to greater adherence and better results.

Recap: Wall Pilates vs Calisthenics

Choosing between wall Pilates and Calisthenics can be difficult not because they are completely different, but rather because they are so similar. They both are great for developing muscle mass and strength while engaging the entire body. However, the flow of each session couldn’t be more different as wall Pilates is more gentle, and calisthenics is dynamic.

The key to choosing is based on the following areas:

• Your fitness goals
• Physical and mobility limitations
• Personal preference

If you are someone who wants to build muscle mass and push weight at a high intensity, then calisthenics is probably for you. However, if you like to remain calm and focused, while carefully targeting and developing long, lean muscle, it has to be wall Pilates.

Better yet, if you like both, do both! This will help you enhance the strength and muscle mass that comes from moving a large percentage of body weight during a dip, pull-up, or push-up. While developing the great body awareness and full-body cohesiveness that comes from wall Pilates.

Ultimately it comes down to personal preference. We recommend trying both and selecting the one that matches you. This will help you stick to your training, leading to long-term results.

‍