> Far less chances of getting injuries with bodyweight exercises
I found no evidence for this, arguments seems to boil down to an "appeal to nature". Many variations of bodyweight exercices are far from healthy for tendons (single arm push ups or single arm pull ups for example), even basic push ups are harder on the shoulders than dumbbell bench press.
If you keep the rep range above 15-20 the risk of injury is pretty minimal with weights.
With that said, bodyweight exercises can be a good alternative if you don't have access to a gym, or if you like to train outside on a playground. But be careful with some exercises because bodyweight != healthy.
>> Far less chances of getting injuries with bodyweight exercises
> I found no evidence for this,
From Wikipedia:
"""
Bodyweight exercises have a far lower risk of injury compared to using free weights and machines due to the absence of an external load that is placing strain on the muscles that they may or may not be able to deal with. However, the lower risk of injury is only provided that the athlete/trainee is progressing through the correct progressions and not immediately skipping to strenuous movements that can place undue and possibly harmful stress on ligaments, tendons, and other tissues. Although falling on the head, chest, buttocks, and falling backwards can occur, these are far less harmful injuries than dropping a weight on a body part, or having a joint extended beyond its natural range of motion due to a weight being used incorrectly.
"""
That quote makes no sense. Load on the muscle is there with both bodyweight and weighted exercises - that's how you train the muscles. And the caveat about not skipping progressions works just as well for weighted exercises - you progress gradually so you never produce "strain on the muscles that they may or may not be able to deal with".
The quote actually addresses the rest of your points pertaining to calisthenics (correct progression, with good form, is important; those who "rush" are likely to get injured regardless of weights).
I'll counterpoint this and say chances of getting injured can be pretty low if you take your time and study up on your form.
I'll also say as someone who thought he didn't need the gym because I would do calisthenics/yoga/barbell exercises at home, my back pain never went away until I started lifting heavy weights. I'd say likely because it stregthened my core which supports the back, but I'm no sports scientist.
>>> I'll counterpoint this and say chances of getting injured can be pretty low if you take your time and study up on your form.
Yes absolutely ! And you build muscle WAY MORE FASTER with real weights versus calisthenics
The two rules of the gyms are basically : no machines, and 'form before weight' (i.e. master a movements at a given weight without feeling hurt before moving up).
The only two actually dangerous movements are deadlift and squats and it takes at least a PT sesion + a few "form check " on r/fitness to get it right but once it his mastered it's all good. Alsso bench press but it really start being possibly dangerous at 80kg and you are aready quite developped anyway so you are already supposed to master the basic of form an training.
> The two rules of the gyms are basically : no machines
Machines are fine and useful. Better rule might be "don't only do machines". But even then, I'm pretty sure someone experienced could design a routine that would get them good results with nothing but machines.
They provoke a "backpropagation" of the force you are exercising in the orthognonals of the machine work axis directly into your joints. Risk of injury at heavy weights. doesnt happen with free weights
Where's the less chance of injury part coming from? It's much easier to master and incrementally load a fundamental weightlifting movement than a corresponding bodyweight progression. This means better form and more control - fewer injuries. I have tried both types of training for a while, and have concluded that weights are superior in every way. Unless the goal is mastery of a specific bodyweight skill.
"""
Bodyweight exercises have a far lower risk of injury compared to using free weights and machines due to the absence of an external load that is placing strain on the muscles that they may or may not be able to deal with. However, the lower risk of injury is only provided that the athlete/trainee is progressing through the correct progressions and not immediately skipping to strenuous movements that can place undue and possibly harmful stress on ligaments, tendons, and other tissues. Although falling on the head, chest, buttocks, and falling backwards can occur, these are far less harmful injuries than dropping a weight on a body part, or having a joint extended beyond its natural range of motion due to a weight being used incorrectly.
"""
Here are the logical ways to explain the misconception of injury being less common with bodyweight training:
1. Progress with BW is slow as crawl. All things being equal, lifting will improve strength much faster, leading to higher loads sooner. Higher loads always mean more injury potential. Faster progress is not magic - it's possible because all major muscle groups can be loaded precisely and gradually with weights as opposed to BW movements. You can take things as slowly as you want.
2. With BW, some movements simply cannot be loaded properly. For example there is nothing you can possibly do with just your body weight to put any serious load on your legs or low back. This already cuts one's potential for injury in half at the cost of neglecting the development of the lower half of your body. So instead of taking things slow with your barbel squats, you are stuck at 1-leg BW squats forever, which are only hard because of balance/stretching issues and are fairly trivial strength-wise.
3. With free weights, it's easier to be stupid and bite more than you can handle.
As I said, I've done both for enough time to appreciate pros and cons. There are reasons to practice BW training, but lower injury changes is not a good one.
I do calisthenics myself. How long have you been doing it? Can you do any of the more advanced movements? (Planche, front lever, back lever, handstand)
About 2 years. Started out "skinny fat" (like most Indians), now have good muscle definition.
I'm not in any rush to do advanced movements. For me, perfect form (and safety) comes before anything else. I also practice "greasing the groove" (doing low reps more frequently), which helps to mentally learn the form as well, and make the exercises as natural as say lifting a glass of water.
I can do about 4 proper-form push-ups, though most often I train with incline push-ups. I also do bodyweight rows (using bars), and squats. Eventually I'd like to do stuff like front lever, but: petit à petit, l'oiseau fait son nid.
This book is a good start: https://www.reddit.com/r/overcominggravity