Working towards your fitness goals is a winding road full of hurdles. You’ll have problems to solve, barriers to navigate, and times when you’ll think of giving up. This is just one of the things that make achieving them just that more rewarding.
When it seems like there’s no end in sight, using the correct principles can guide you down the right track. Apply progressive overload and you’ve got your fundamental training foundations.
Calisthenics is a type of training that uses your body weight as the main resistance. It involves functional exercises that build muscle, strength, coordination, and mobility.
Despite requiring no equipment and offering easy accessibility, the bodyweight nature means it has an intensity ceiling. Using clever progression methods allows you to increase the difficulty and continue towards your goals.
Our calisthenics progression guide gives you all the tools needed to improve your training. Note down these methods and add them to your training!
Ways To Progress In Calisthenics
Calisthenics can be suitably progressed using several methods. Here are the best ways to progress to achieve your calisthenics goals:
- Increase the amount of work performed.
- Add external weight to increase the difficulty.
- Use different amounts of movement to change the difficulty.
- Use resistance bands or machine assistance.
- Increase or decrease the lever position.
- Increase or decrease the exercise angle.
- Distribute your body weight differently.
Methods To Progress With Bodyweight Exercises
Calisthenics progression is about correctly applying the main resistance training principles. Here’s how to use them in your training.
Add Volume
Volume refers to the amount of work performed over a set period. In training terms, we can define this as sets times the number of reps times the amount of load.
When planning sets and reps, volume should be one of the main considerations. Adding sets and reps to your calisthenics training provides a straightforward way to progress.
Increasing training frequency is another common way to increase volume. This means you perform sessions more frequently. When volume is matched, the specific training frequency to use is less important.
More training volume generally means more muscle growth. However, volume can only be increased until a certain point before it starts to negatively impact rest and recovery. With studies suggesting a 52.5% injury rate in CrossFit-type movements, this needs to be an important consideration.
At this point, other progression methods will be used.
Working Example (Push-ups):
- Week 1 — 3 Sets x 8 Repetitions.
- Week 2 — 3 Sets x 10 Repetitions.
- Week 3 — 3 Sets x 12 Repetitions.
This is a simple example where the repetitions are increased each week. It uses the suggested hypertrophy repetition ranges. After week three, the sets can be increased.
Use Weighted Variations
Using weighted variations means performing the same movement patterns but with added weight instead of just body weight. This is a great way to increase training intensity, especially when volume has been increased to the maximum amount.
At this point, adding weight to the same movement means you can drop your training volume back to the start. From this, you can build the volume back again while allowing adequate rest and recovery.
Weighted variations increase training intensity, something vital to increase muscular strength. Examples of calisthenics exercises that are easy to add weight to include push-ups, pull-ups, chin-ups, and squats.
Working Example:
The previous calisthenics session used 3 sets of 12 repetitions for the bodyweight squat movement. All repetitions were performed with good form with several repetitions left in reserve. Therefore, a weighted vest was added to increase exercise difficulty.
Change The Range Of Motion (ROM)
Range of motion or ROM can be defined as the distance a joint and muscle moves through during exercise. Generally speaking, using full ranges of motion should be done for the bulk of your training. This ensures proper muscle activation and helps develop functional movement.
However, partial range of motion exercises have their place when correctly applied, especially when it comes to exercise progression.
Working Example:
The handstand push-up is an exercise you most likely won’t be able to do straight away. Using a partial range of motion allows you to perfect part of the movement at a lower difficulty level. Once this is done, you’ll be able to gradually increase the range of motion.
Progression In Calisthenics
Change Assistance
When performing normal bodyweight exercises, assistance is provided by your muscles and joints. In the case that the exercise movement is too difficult, external assistance can be used. This can be a useful progression technique when correctly applied.
Working Example:
An example is adding resistance bands to the pull-up movement. Assistance can be used to learn the correct movement and develop the upper body strength needed. When assisted reps become easy, progression can be made to the normal movement.
Change The Lever
Our joints, bones, and muscles form a lever. To create a lever, the force of a muscle acts upon a rigid structure (bone) to produce a turning movement. The difficulty of the lever depends on the length of the lever created. Because of this, different exercises and lever positions can be used as a progression method.
Many calisthenics exercises form a lever. Common examples include the planche push-up, front lever, and back lever. In these exercises, slowly extending the body position to lengthen the lever increases the difficulty.
Working Example:
Extending the body position when performing a front lever increases the difficulty. This can be done once the normal front lever movement has been mastered.
Change The Angle
The exercise angle is the angle your body is at when performing movement. It’s the direction of weight movement concerning your body position. Changing the exercise angle is a simple progression method that can be applied to a wide range of calisthenics movements.
Working Example:
When performing a push-up, placing your hands on a box increases the incline level. Doing this reduces the weight being pushed which decreases the exercise difficulty.
Conversely, bringing your legs up creates a decline angle. This makes the exercise harder as the upper body pushes more weight.
Change The Weight Distribution
Changing the weight distribution involves shifting your body weight to alter how much pressure is put on the working muscles.
Working Example:
Changing a normal push-up to a one-arm push-up shifts the body weight onto one arm. This means one arm has to support the whole body rather than half, making the exercise harder.
Calisthenics Progression For Push-Ups
Level 1: Wall Push-Up
The wall push-up is a low-impact push-up variation that can be done in calisthenics for beginners routine. Pushing against the wall offers a basic level of difficulty as the wall takes most of your body weight. The vertical exercise angle provides an excellent push-up starting point with several applications.
How To Do
- Stand 1–2 feet away from a suitable wall. It should be a well-built wall away from potential obstruction.
- Lean forward and place both hands on the wall shoulder-width apart. They should be at the same height as your chest. Retract (pull back) your shoulders.
- Inhale and engage your core. Exhale and bend your elbows to bring your chest to the wall.
- Pause briefly before your chest touches the wall.
- Inhale and straighten your arms to return to the starting position.
Level 2: Incline Push-Up
The incline push-up combines the wall push-up and normal push-up movements. The inclined position allows some weight to be taken, making it slightly harder than the wall push-up. Because of this, it offers a great progression exercise once you’ve mastered the wall variation.
How To Do
- Set up next to a suitable elevated surface. This can be a bench, table, or any raised stable object.
- Place your hands shoulder-width apart on the edge of the surface. Your arms should be extended with your legs straight behind you. There should be a straight line from your heels to your head.
- Keep your chest up with a neutral back position. Your head should be facing forward at all times.
- Inhale and engage your core. Exhale and bend your elbows to lower towards the bench.
- Pause briefly before your chest touches the elevated surface.
- Inhale and straighten your arms to push back to the starting position.
Level 3: Push-Up
The horizontal push-up position offers the next level of difficulty after you’ve mastered the incline variation. It requires more core strength to keep the straight body position and more upper-body strength to take the extra body weight.
How To Do
- Assume a tabletop position on a suitable mat or padded area. You should be facing the ground with your hands and feet contacting it.
- Place your arms shoulder-width apart with your hands pointing slightly out. Bring your legs back straight and come onto the balls of your feet while keeping them together.
- You should now be in a high plank position. There should be a straight line from your heels to your head.
- Inhale and engage your core. Exhale and bend your elbows to lower to the floor.
- Pause briefly before your chest touches the floor.
- Inhale and straighten your elbows to return to the starting position under control.
Level 4: One-Arm Push-Up
The one-arm push-up is the last stage of a push-up progression plan. Because of this, it’s commonly involved in most advanced calisthenics routines.
It uses a similar movement pattern to the normal push-up but with one arm instead of two. This change in weight distribution requires more upper-body and core strength to perform the correct technique.
How To Do
- Assume a tabletop position on a suitable mat or padded area. Your hands and knees should be in contact with the ground.
- Place your arms shoulder-width apart, ensuring they’re extended to support your weight. Bring your legs back straight and place them slightly wider than shoulder-width apart.
- Shift your body weight towards your working arm. This is the arm that will remain on the ground.
- Place your other hand behind your back or by your side.
- Inhale and engage your core. Exhale and slowly bend your working arm to lower towards the ground. Aim to maintain a straight body position throughout the movement.
- Pause briefly before your chest touches the ground.
- Inhale and extend your working arm to return to the starting position.
Calisthenics Progression For Dips
Level 1: Bench Tricep Dip
The bench tricep dip is a beginner-level exercise that uses a raised bench as assistance. This reduces the dip load but uses many of the same primary movers as the normal dip exercise. Therefore, it offers a great progression exercise if the normal dip movement is too difficult.
How To Do
- Assume a seated position on the end of a bench with your hands next to your hips. Your fingertips should grip the edge of the bench.
- Bring your hips off the bench and straighten your legs in front of you. There should be a slight bend in your knees. Your arms should be extended to support your body weight with your heels contacting the ground.
- Inhale and engage your core. Exhale and bend your elbows to lower your body towards the ground. Keep your chest up with your head facing forward.
- Pause briefly as your upper arms come parallel to the ground.
- Inhale and straighten your elbows to return to the starting position.
Level 2: Dip
The dip uses the same arm movement as the bench dip but with your arms facing the front. Because of this, you’re changing the exercise angle and weight distribution.
This means that you need to support all your weight instead of some of it. Therefore, it’s a slightly harder variation of the bench dip.
How To Do
- Stand straight between a pair of parallel dip bars. Grasp them with an overhand grip, ensuring your hands are in line with your torso.
- Extend your elbows to support your body weight. Bend your knees and cross your feet over each other.
- Tilt your upper body forward slightly so it’s at a 30-degree angle. Your head should be facing forward with your elbows tucked in.
- Inhale and engage your core. Exhale and bend your elbows to lower your body toward the floor.
- Pause briefly as your upper arms come parallel to the floor.
- Inhale and extend your arms to return to the starting position under control.
Level 3: Ring Dip
The ring dip is a harder progression of the normal dip. It uses the same movement pattern but with gym rings instead of parallel bars.
The unstable nature of the rings increases the stability requirement. This requires additional upper-body and core strength. It offers the next progression step after mastering the normal dip.
How To Do
- Set up a suitable pair of gymnastics rings. They should be in an open space at a height that allows you to hang freely.
- Stand in the middle of the rings. Grasp them firmly using a neutral grip (palms facing in). Use a raised surface if needed.
- Step forward or extend your arms so your body is suspended in the air. Your arms should be extended with your elbows tucked in.
- Inhale and engage your core. Exhale and bend your elbows to lower towards the ground. Keep your chest up and head facing forward.
- Pause briefly at the bottom position as your upper arms come parallel to the ground.
- Inhale and extend your elbows to come back to the starting position under control.
Calisthenics Progression For Pull-Ups
Level 1: Assisted Pull-Up
The assisted pull-up movement requires you to pull your body to the height of the bar. The assistance machine or resistance band takes some of your body weight, making the movement easier than the normal pull-up. With this, it’s an excellent beginner-level pull-up variation.
How To Do
- Stand in front of an assisted pull-up machine. Secure the assistance platform firmly in place and select the correct assistance weight.
- Step onto the assistance platform and grasp the pull-up bar using a double overhand grip (palms facing forward).
- Your arms should be slightly wider than shoulder-width apart. Your chest should be up with your head facing forward.
- Inhale and engage your core. Exhale and bend your elbows to pull your body up to the bar.
- Pause briefly as your chin reaches bar height.
- Inhale return to the starting position under control.
Level 2: Pull-Up
The pull-up movement is a foundational calisthenics exercise requiring you to pull your full body weight up to the bar. The change to no assistance means it’s a harder variation of the assisted pull-up. It requires upper-body strength, core stability, and full-body coordination.
How To Do
- Stand in front of a suitable pull-up bar or power tower. Grasp the bar with a double overhand (palms facing forward) position. Your arms should be slightly wider than shoulder-width apart.
- Hang freely with your arms fully extended. Pull your shoulders down to open your chest.
- Inhale and engage your core. Exhale and bend your elbows to pull up to the bar.
- Pause briefly as your chin reaches bar height.
- Inhale and lower back to the starting position under control.
Level 3: Weighted Pull-Up
The weighted pull-up is an advanced calisthenics movement. As a weighted bodyweight variation, it requires additional upper-body and core strength compared to the normal pull-up. This method of progressive overload offers the next progression step before the one-arm pull-up variation.
How To Do
- Stand in front of a suitable pull-up bar. Bring a weighted vest around your body, securing the clasps if required.
- Grasp the bar using a double overhand grip (palms facing forward). Ensure your arms are slightly wider than shoulder-width apart. You should be hanging freely with your shoulders pulled down.
- Inhale and engage your core. Exhale and pull up to the bar by bending your elbows.
- Pause briefly at the top position as your chin reaches the height of the bar.
- Inhale and lower back to the starting position under control.
Level 4: One-Arm Pull-Up
The one-arm push-up is the final level of the pull-up progression plan. The change in weight distribution from two arms to one requires additional strength, mobility, and full-body coordination. It can be performed after perfecting the normal pull-up as an advanced calisthenics move.
How To Do
- Stand in front of a raised pull-up bar. Grasp the bar with one hand using a pronated grip (palm facing in front). Your working arm should be in line with your body position with your other arm by your side.
- Bend your knees and cross your legs to hang freely. Keep your chest up with your head facing forward.
- Inhale and engage your core. Exhale and bend your working elbow while maintaining a stable body position. Bring your chin to the height of the bar while keeping your elbow tucked in.
- Pause briefly as your chin reaches bar height.
- Inhale and lower back to the starting position under control.
- Perform the stated repetitions, then switch arms.
Calisthenics Progression For Rows
Level 1: Inverted Row Bent Knee
The inverted row bent knee exercise uses the functional inverted row movement with a bent knee position. The lever change provided by the bent knees means you only row some of your body weight. Therefore, it offers an easier variation of the normal inverted row movement.
How To Do
- Place a pair of chairs on the ground with the backs facing each other. They should be around shoulder-width apart. Place a bar across both chairs in the middle of the chair backs.
- Come between the chairs so your upper body is directly under the bar. Grasp the bar with a double overhand grip (palms facing in front of you).
- Bend your legs until your knees are at right angles. Your feet should be flat on the floor and together.
- Inhale and engage your core. Exhale and bend your elbows to bring your upper body to the height of the bar. Keep a straight line from your head to your hips.
- Pause briefly as your chin comes over the bar height.
- Inhale and lower back to the starting position under control.
Level 2: Inverted Row
The inverted row offers the next progression step after perfecting the bent knee variation. The longer lever created by the straight leg position increases the muscular strength and core stability requirements. It also offers a useful alternative to the normal pull-up movement.
How To Do
- Set up a barbell at approximately hip height. This can be done on a squat stand or power rack.
- Come under the bar with your back facing the floor. Grasp the bar with a double overhand grip (palms facing in front). Your arms should be shoulder-width apart.
- Bring your legs in front of you, keeping your feet together with your legs in a straight line. Your shoulders should be stacked under your hands. Keep a straight line from your head to your heels.
- Inhale and engage your core. Exhale and bend your elbows to pull your upper body to the bar.
- Pause briefly as your chin comes to the height of the bar.
- Inhale and slowly lower back to the starting position under control.
Level 3: Ring Inverted Row
The ring inverted row performs the inverted row using a pair of unstable rings and a raised bench. The added stability needed increases the difficulty level, making it the next progression step after mastering the normal movement. The additional core strength requirement is a great way to improve core stability.
How To Do
- Set a pair of gymnastics rings at around hip height. Place a flat bench in front of the rings.
- Grasp the rings with a double overhand grip (palms facing in front). Bring your legs onto the bench so that your heels are in the middle.
- Your arms should be stacked under your hands. There should be a straight line from your head to your heels. Keep your chest up with your head facing forward.
- Inhale and engage your core. Exhale and bend your elbows until your head reaches the height of the rings.
- Pause briefly at the top position.
- Inhale and lower back to the starting position under control.
Level 4: Front Lever
The front lever is the final progression level after perfecting the previous three. It uses an isometric hold, meaning your muscles contract without moving.
The movement requires you to hold a straight raised body position while gripping the bar. This requires incredible levels of mobility and core strength.
How To Do
- Stand in front of a pull-up bar or set of parallel bars. Grasp the bar with a double overhand grip (palms facing forward). Your arms should be shoulder-width apart.
- Hang with a slight elbow bend. Engage your core.
- Begin to lean back while bringing your hips and legs up. Raise them until you form a straight line from your heels to your chest.
- Pull down on the bar while holding the position. Your head should remain in a neutral position with your feet together.
Calisthenics Progression For Squats
Level 1: Bodyweight Squat
The bodyweight squat uses the foundational squat movement with only bodyweight as resistance. It’s an entry-level exercise that develops the basic movement pattern. Therefore, use it to build a solid foundation before adding weight or performing different variations.
How To Do
- Stand upright with your feet shoulder-width apart. Your toes should be pointing out slightly.
- Look forward with your chest up. Place your hands on your hips or bring them in front of you for balance.
- Inhale and engage your core. Exhale and push your hips back while bending your knees. This should resemble a sitting movement.
- Come down until your upper legs come parallel to the floor. Keep your chest up with a neutral back position.
- Pause briefly at the bottom position as your legs come parallel.
- Inhale and push through your legs to come back to the starting position under control.
Level 2: Pistol Squat With Chair
The pistol squat with chair movement is a single-leg squat variation, offering a step up from the bodyweight squat. The chair offers assistance at the bottom position which provides a useful stepping stone before the full pistol squat.
How To Do
- Place a chair in a suitable open space.
- Stand up straight in front of the chair with your feet hip-width apart. Keep your arms extended in front of you or by your sides. Your chest should be up with your head looking in front of you.
- Shift your weight onto your working leg. Extend the other leg to hip height. This is the correct starting position.
- Inhale and engage your core. Exhale and bend the straight leg while driving the same hip back. Slowly lower into a seated position, allowing your glutes to touch the chair.
- Inhale and push through the floor with your working foot to return to the starting position under control.
- Perform the stated repetitions then switch legs.
Level 3: Pistol Squat
The pistol squat is one of the hardest calisthenics moves you can perform. This single-leg squat variation requires you to squat down while balancing on one leg. It’s commonly performed throughout Crossfit gyms as part of a WOD routine or workout of the day.
The change in weight distribution requires full-body coordination, mobility, and muscular strength. This advanced squat variation is the last level of the bodyweight squat variation.
How To Do
- Stand straight with your arms extended in front of you. Your feet should be hip-width apart. Keep your chest up with your head looking in front of you.
- Inhale and engage your core. Shift your weight onto your working leg and lift the opposite one to hip height.
- Exhale and bend your straight leg while driving the same hip back. Lower into a seated position while maintaining a stable body position. Your bent leg should be tracking over the same foot.
- Pause briefly at the bottom position when your working knee is fully bent.
- Inhale and push through the working foot to return to the starting position under control.
- Perform the stated repetitions and swap legs.
Conclusion
Calisthenics is a versatile form of bodyweight training that uses functional movement patterns. Consistent practice improves muscular strength, endurance, mobility, and coordination. However, the bodyweight nature means that the intensity of the normal movements can only be progressed so far.
Each of these calisthenics progression methods can be used to increase exercise intensity. The suitability of each one depends on your training goals and the movement used. Use the examples to get you started on your calisthenics progression journey.
Frequently Asked Questions
As a beginner, expect to see significant progress in 3–6 months. After that, progress slows down as you focus on mastering the movements and refining your skills. The amount of progress will also depend on your training volume and intensity.
Calisthenics progression involves applying the main resistance training principles to each exercise. This may involve changing the training volume, intensity, and range of motion. Other options include changing the assistance, lever, angle, and weight distribution.
Calisthenics can be used as the only form of training when the main principles are correctly applied. When correctly progressed, it can be used to build muscle and strength and develop general fitness.
Performing calisthenics three times a week is perfectly adequate when training volume is considered. Different training frequencies can be used depending on your general lifestyle and other commitments.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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