*If* you have the time and interest, I strongly recommend Gymnastics as your foundation. The amount of strength, flexibility, and kinesthetic or “body” awareness you develop in multiple dynamic ranges and planes learning basic tumbling, beam, floor, vault, bar work, ring work, etc., is likely the most holistic approach to move freely throughout life. I was fortunate enough to have an analogous experience somewhat later in life (20s) through breakdancing. Yes, your 20s is considered a late start in Gymnastics, for reasons I will discuss below. Though it was much less structured and not true Gymnastics, breaking and dance more generally can lay a foundation of mind-body connection that translates well to lower intensity activities later on in life.
I added that *if* at the start of the last paragraph because in order to do Gymnastics safely and well, you generally need access to a dedicated facility and coaching system, like a typical age-group program provides for kids. Have you seen that video of the 91-year old (in 2016) grandma doing a legit gymnastics routine? Phenomenal! But it’s remarkable because it is so rare, and she also started competing at age 11.
Doing real gymnastics in your garage, living room, or the park is largely unsafe and it quickly becomes problematic to follow proper developmental progressions without essential tools like robust mats, blocks, foam pits, and often a skilled spotter. Not to mention an experienced coach to map out and guide you through multi-year progressions. Somewhat ironically, in order to get really good at using almost no equipment, you need a lot of safety equipment and tools to get started and build.
And patience. Gymnastics can be immensely rewarding, but I see most people experience stunted growth and frustration because it isn’t their main goal, just a component of their Fitness goals, or a here-and-there side gig. “I want a pull-up so i can look good doing pull-ups in a conditioning workout.” Or “I saw that Gymnastics coach I follow on IG doing bucket circles, so I want to do that today.” Dabbling in it is a road to nowhere, and of course what I see most people do. Exer-training strikes again :).
Following multi-month progressions takes a level of dedication and guidance that can probably only be done well if it is the main training modality being followed for 3+ month cycles, not a 15-minute bookend accessory or skill piece before or after a tiring conditioning workout.
Compromising a bit more optimistically, if you can dedicate at least two 30-60 min sessions per week to just developing 1 or 2 skills, you can do a lot with that. If you do have this level of interest and willingness, I highly recommend Building The Gymnastic Body by Chris Sommer. It’s still not a full on Gymnastics program, but has the more practical strength training elements (like Front & Back Levers, Planche, Press to HS, 1-leg Squat, HSPUs, etc.), that comprise a good program, and step-by-step progressions that I followed myself for years after transitioning into Fitness.
If you are willing to go all the way, find a Gymnastics facility near you that offers private lessons and/or adult classes. This will open up a whole world of possibility and ways to develop your movement you probably have never seen before, all with plenty of safety equipment, community, and hopefully experienced coaches.
The bottom line here is that it is doable and it really wins later on with minimal equipment costs and portability (e.g. train at the beach while you travel). It will give you a high return on your effort, but the daily training experience is more like education meets short interval training than a typical sweat-drenched workout. You will spend a lot of time resting in order to do your focused work, but the focused work is where the magic happens.
Coach Mauricio