Calisthenics Progressions: A Roadmap to Bodyweight Mastery

Many people fail to understand that calisthenics is a field with enormous growth potential. I aim to burst some bubbles about calisthenics and help you understand the depths of this fitness regimen. A fitness space does not need to be bound by space and equipment barriers. We live in a time where you can work out anywhere, even in the middle of a forest, without tools nor trainers!

Calisthenics progressions is a concept that reveals how typical bodyweight exercises could become more challenging and effective with just a few tweaks. Enhancing strength and size requires a progressive overload of muscles with higher levels of resistance training.

Our calisthenics progressions guide is here to help you get your perceptions straight and understand how you can make the most out of your calisthenics routines. By following a structured calisthenics workout plan, you may be able to enjoy the incredible rewards that lie ahead!

What Are Calisthenics Progressions?

Progressing calisthenics is the principle of the steady increase of training stress on the musculoskeletal and nervous system while performing bodyweight exercises. They involve starting with basic exercise variations and moving to more challenging ones, as you build strength and endurance (1). These progressions aim to ensure continuous improvement, avoid plateaus, and reduce injury risks.

A primary application of this principle is to add more reps. You can also add sets, cut the time between sets, increase the working weight, or switch to advanced exercises. The whole objective is to keep improving by providing your body with an ever-evolving stimulus that allows it to make positive adaptations over time. Otherwise, there is no point in repeatedly doing the same exercises at the same pace. Remember that adding external resistance is not the only way to apply progressive overload. Although progressive overload is typically easier with traditional weight training because additional weight can gradually be added, calisthenics can be adapted by increasing relative resistance based on body position and the increasing difficulty of exercise progressions. Calisthenic progressions require creativity and even use some principles of physics to achieve higher intensities!

Before you consider taking on these progressions, it’s important that you master the basics. All advanced exercises are just an evolved or combined version of the basic skills.

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How Should I Progress in Calisthenics?

It makes sense why you might feel clueless about progressing in a calisthenics routine. Typically, the most obvious way to progress at the gyms is to add weights or spend more time on the machines. The methods are slightly different when doing calisthenics.

Below, we have listed some ways to increase the progressive resistance:

Adjust sets, reps, and rest time

It is recommended that beginners start with a low training volume to allow their bodies to gradually adapt to the new training stimulus. As you gain strength and endurance, a simple progression is to increase the number or sets and reps you perform for each exercise, therefore increasing your overall training volume.

Additionally, as your endurance improves, you may require less rest time between sets. Decreased rest time is a progression that is most effective for improving endurance versus strength. 

With both of these progressions, there is some give and take. Increasing sets and reps at the expense of increasing exercise difficulty often results in limited strength improvements but will likely still result in improved endurance. Similarly, decreasing rest time is an endurance-progression but will limit your ability to perform the type of higher intensity exercises that result in the greatest strength improvements. So, while progressions sets, reps, and rest time are a piece of the puzzle, they should not be used exclusively if your goal is improved strength and muscle size.

Add resistance

Since calisthenics does not utilize external resistance in the same way traditional weight lifting does, resistance needs to be increased in other ways. This is done by progressing the difficulty of an exercise in a way that uses physics to increase the relative load your body must handle. 

For example, a single arm push-up significantly increases relative resistance compared to a standard pushup. Even though total resistance remains exactly the same (you are still moving exactly the same amount of weight through the same range of motion), you have just one arm producing that force instead of two. A single arm pushup also significantly decreases your base of support, requiring your core and other stability muscles to work much harder to keep you in proper alignment.

Increase range of motion

This is another example of a calisthenics progression that uses the principles of physics! Moving the same amount of weight over a greater distance results in more overall training volume. A good example of this type of progression is progressing from a box squat to a deep squat. The exercise is fundamentally the same and even works exactly the same muscles. However, moving through significantly more hip and knee range of motion results in numerous large and small muscles needing to work through a greater range of pull angles. 

This increases the relative volume of the exercise by increasing the distance the force must be applied. Afterall, work = force x distance, remember? 

Read more: Calisthenics Back Workout: Sculpt a Stronger Back

Combine exercises

Combined exercises (often referred to as “combo exercises”) are two or more exercises performed within the same repetition. Examples of this include a squat with an overhead press, a lunge with a bicep curl, and even a burpee (combined squat, push-up, and jump). Combo exercises typically require significant metabolic demand and are very fatiguing as a result. 

Combo exercises can add significant intensity to a workout and are most effective at improving endurance vs strength. This is because there is often a sacrifice of maximal force that can be produced to account for the addition of added movements. This is most easily thought about in the context of weight lifting versus calisthenics. If you were to do a barbell squat with an overhead press, you are likely going to be limiting your squat resistance due to the much lower amount of weight you can lift over your head. And the amount you can lift over your head will be reduced by the fact that you are fatigued from the squat that preceded it. Therefore, combo exercises are best implemented as an endurance progression. 

What Are Calisthenics Move Progressions?

So far, we have understood that calisthenics move progressions are exercises that gradually increase in difficulty, which helps build your strength and gives you the skills needed to perform advanced moves (2). They break down complex exercises into smaller, more manageable steps that allow you to challenge yourself and keep injuries at bay.

Basic Calisthenics Exercises You Need to Know

As a beginner, mastering the exercises below is a key starting point. Advanced exercises build off of these (and other) basic movements.

Pull-ups

This exercise is very challenging for many people, but the movement pattern itself is quite basic. Fortunately, there are several regressions that can be used as building blocks to get yourself to the point of being able to perform pull-ups (3). The steps to do a pull-up are:

1. Grasp the pull-up bar or rings with your palms facing away from you (overhand grip), hands about shoulder-width apart.
2. Start by hanging with your arms straight, your body forming a straight line from head to toe. Engage your core muscles and keep your shoulders pulled down and back.
3. Pull yourself up by engaging your back and arm muscles until your chin clears the bar. Focus on drawing your elbows down and back towards your body.
4. Slowly and controlled, lower your body back to the starting hanging position. Maintain a tight core throughout the movement.

Push-ups

Try to keep your core stable and perform the entire movement in a controlled manner. You can perform the push-ups by following these steps:

1. Begin on your knees with your hands slightly wider than shoulder-width apart, fingers pointing forward.
2. Straighten your legs behind you, forming a straight line from your head to your knees. Engage your core muscles to maintain a rigid body position.
3. Bend your elbows to lower your body towards the floor. Keeping your elbows tucked in close to your torso will result in greater muscle recruitment from the anterior deltoids, while allowing your elbows to come away from your sides (not higher than 70 degrees of shoulder abduction) will result in great muscle recruitment from the pectoralis major.
4. Explosively push yourself back up to the starting position by straightening your arms. Maintain a tight core and avoid sagging your hips or arching your back.

Planks

During the plank, you get into the same position as when starting the push-ups. You can either stay in the elbows-extended position (high plank) or go down onto your forearms (low plank). Since the low plank is a bit more popular, we will discuss the steps to perform that variation:

1. Begin by lying face down on the floor. Place your forearms on the ground with your elbows directly under your shoulders. Your arms should form a 90-degree angle.
2. Engage your core muscles and lift your body off the ground, balancing on your forearms and toes. Your body should form a straight line from your head to your heels.
3. Ensure that your head is in a neutral position, looking down at the floor. Keep your neck and spine aligned. Avoid letting your hips sag or rise too high.
4. Maintain this position, keeping your core tight and your body straight. Breathe steadily and hold the plank for as long as you can while maintaining proper form.
5. To finish, slowly lower your body back to the starting position and relax.

Squats

A squat engages all the major muscle groups of the lower body in the same movement pattern (4). It is one of the most functional and effective exercises, and can be modified for just about any fitness level. You can perform this exercise by following these steps:

1. Stand with your feet shoulder-width apart, toes facing forward.
2. Tighten your core muscles to protect your spine and maintain balance.
3. Initiate the movement by pushing your hips back and bending your knees. Keep your chest lifted and shoulders back.
4. Continue lowering yourself until your thighs parallel the ground (or as low as your flexibility allows). Keep your weight evenly distributed on your heels and the balls of your feet.
5. Drive through your heels and extend your legs to return to standing. Maintain a tight core and keep your chest lifted throughout the movement.

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Intermediate Calisthenics Exercises to Build Strength

When you’ve mastered the basic movement patterns, you can begin incorporating more challenging variations. While there are endless progressions and combination exercises that can be performed, a couple of intermediate exercises to build on your mastery of the basic exercises include: 

Hanging Leg Raises

For this exercise, you need a pull-up bar or a wall bar. Here is how you can do this exercise:

1. Hang from a pull-up bar or sturdy overhead support with your arms straight, palms facing forward. Engage your core muscles and keep your body still.
2. Keeping your legs straight, slowly lift them upward until they are parallel to the ground or as high as you can comfortably raise them.
3. Hold the top position for a moment, keeping your core engaged and your body stable.
4. Slowly lower your legs back down to the starting position in a controlled manner. Avoid swinging or using momentum.

Dips

For this exercise, you need parallel bars. If you are not yet ready to do standard dips or do not have access to parallel bars, performing bench or chair dips works the same muscle groups and is a regressed version of this exercise. The steps to perform dips are as follows:

1. Grip the parallel bars or dip station handles with a neutral grip (palms facing each other) and your arms fully extended. Keep your body upright and core engaged.
2. Bend your elbows, keeping them tucked close to your body, and slowly lower yourself until your upper and lower arms form a 90-degree angle.
3. Pause at the bottom of the movement, maintaining tension in your triceps and core.
4. Extend your arms, pushing yourself back up to the starting position until your arms are straight.

These exercises provide a gradual progression from the basic exercises without being advanced. However, these exercises can also be performed with various levels of assistance and regressions if you need a little more practice before you are able to fully execute them.

What’s the Hardest Calisthenics Skill?

Before proceeding further, we would like to clarify that the calisthenics progressions listed in this article aren’t the only exercises you can perform in a calisthenics sequence. There are many other exercises that you can find on online platforms. Some of the hardest calisthenics exercises are listed below. Each of these requires immense strength and coordination, but you can gradually find yourself in a better position with smart and consistent training.

Check out the steps to do 3 of the most complex moves:

Muscle-Up

1. Grasp a horizontal bar with an overhand grip (palms facing away) slightly wider than shoulder-width apart. Your fingers should wrap slightly around the top of the bar for a false grip.
2. Engage your core and pull yourself up diagonally to bring your chest to the bar on one side. Avoid swinging your legs for momentum.
3. Once your chest touches the bar, smoothly rotate your wrists over the bar so that your palms are now facing forward. Your body should be supported by your straightened arms above the bar.
4. Slowly lower your body by bending your elbows until your chest is level with the bar. Keep your elbows tucked in close to your body.
5. Press back up to the starting position above the bar by straightening your arms.

Planche

The planche is an advanced calisthenics exercise that requires significant strength and balance. Here’s a step-by-step guide to performing a planche:

• Get into a push-up position with your hands shoulder-width apart. Your arms should be straight, and your body should form a straight line from head to heels.

• Shift your weight forward by leaning your shoulders over your hands. Your wrists will bear more weight, so ensure they are properly warmed up.

• Engage your core and lift your legs off the ground. Your body should be parallel to the floor. This requires significant core and shoulder strength.

• Maintain the planche position by keeping your body straight and parallel to the ground. Hold this position for as long as you can while maintaining proper form.

• To finish, slowly lower your legs back to the ground and return to the starting position.

Pistol Squat

1. Stand on one leg with the other extended straight in front of you.
2. Extend your arms out in front for balance.
3. Slowly bend your standing leg, lowering your body into a squat position.
4. Continue lowering until your glutes nearly or gently touch your heel. Keep your heel on the ground.
5. Push yourself out of the squat and back up to the starting position.

None of these calisthenic moves are impossible, regardless of how difficult they look. You can aim to train towards them, and with patience, you can eventually get where you wish to be. 

Read more: 12 Exercises Your Calisthenics Program Needs for a Full Body Workout

How Many Months to Master Calisthenics?

Many experts would argue you never truly “master” calisthenics because there are always more challenging options to move to. However, what mastery means to you is highly individualized. Becoming an advanced calisthenics practitioner takes months or years of consistent practice and hard work. The actual time it will take for you depends on your baseline fitness level, training structure, consistency, genetics, and what you deem as being advanced.

Regardless of if you ever consider yourself a “master” of calisthenics, you can experience truly amazing benefits with consistent practice and gradual progression. 

FAQs

• Can I start calisthenics at 35?

Absolutely. There is no age maximum to starting calisthenics. Simply start with the basic exercises and move to more advanced ones when your physical potential allows.

• Is 30 minutes of calisthenics good?

Yes, 30-minute calisthenics workouts can be very effective when performed consistently and properly programmed. 

• Why is calisthenics so hard?

The compound movements and bodyweight resistance can make calisthenics quite challenging. However, some core moves can help you get started, and you can eventually switch to more complex exercises when you’re able.

• Is calisthenics better than gym?

Whether calisthenics or traditional weight training is “better” depends on your goals and preferences. If the price of a gym membership is not feasible, you have no gyms nearby, or you simply do not enjoy the gym environment, then calisthenics will be better for you because you are more likely to enjoy it and stick with it. On the other hand, traditional weight training offers more exercise options due to the ability to use free weights, cables, machines, and a variety of other equipment, in addition to performing calisthenic exercises to enhance or supplement your training. Progressive overload is typically easier to achieve with weight training because you can very gradually and incrementally add resistance.

There is no single right answer to the question. Both options can produce excellent results, so it just comes down to what you prefer. Many people incorporate some of both into their strength training routine!

The Bottom Line

Your calisthenics journey will be different from that of anyone else because you have goals specific to you. Regardless of your current fitness level, it is important that you start by perfecting the basics before you move into higher level exercises.

Calisthenics is one of the most accessible, adaptable, and effective forms of strength training. It’s never too late to start incorporating bodyweight training into your routine and experiencing its many benefits!