Discover The Challenge Level Of Advanced Bodyweight Exercises

Body exercises are a great way to work out when you don’t have any equipment available. They allow you to build strength, balance, and flexibility without the need for an expensive gym membership or any equipment.

Basic bodyweight exercises are great. Options like planks, lunges, squats, and push-ups can help you stay in shape. But once you’ve mastered the basics, what should you do next?

What is the challenge level of advanced bodyweight exercises?

Advanced bodyweight exercises can present a new challenge, demanding strength, focus, and precision. Adding some of these exercises to your routine can help elevate your workouts and take them to the next level.

So, if you’re thinking about incorporating more complex bodyweight exercises but aren’t sure how or what to do, we’ve got you covered.

Here, we’ll cover:

• Who should try advanced bodyweight routines?
• What basic exercises are best to master?
• What exercises should you start including in your routine?

By the end, you’ll have a clear understanding of what it takes to conquer the best advanced bodyweight exercises. 

What Are Bodyweight Exercises?

Bodyweight exercises use your own body as resistance (instead of weights) to improve strength, endurance, and mobility (1). One of their most significant benefits is that they are very versatile, allowing you to do them anywhere at any time.

That is why this makes them an excellent option for individuals with busy schedules or those who lack access to gym equipment. At the same time, traditional exercises like push-ups, squats, and planks are great for beginners, but advanced bodyweight moves take the training intensity to a new level.

Who Should Try High-Level Bodyweight Routines?

Advanced bodyweight exercises are ideal for individuals who have already mastered the basics and are seeking a new challenge. Now, keep in mind that these routines aren’t just about improving your physical strength; they also test your: 

• Control
• Balance
• Mental focus

That is why advanced routines aren’t for those new to the world of bodyweight training. 

Trying them too early could lead to frustration or injury. So, if your current workouts still leave you sore after every session, or you are not mastering the basic bodyweight movements, it’s best to stick with basic exercises until you’re ready to level up.

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What Basic Bodyweight Exercises Must You Master First?

Before you start doing more advanced movements, make sure that you’ve nailed these basic exercises with excellent form:

• Push-ups: Aim for at least 20 consecutive push-ups with locked arms and a controlled tempo.
• Pull-ups: Do 10 pull-ups with a full range of motion.
• Planks: Hold a forearm plank for 60-90 seconds.
• Bodyweight Squats: Perform 25 deep squats without losing balance or having knee problems.
• Lunges: Be able to do 20 lunges on each leg without losing balance or having knee issues.

Can you do all the exercises above? If so, you may be ready to move on to more advanced bodyweight exercises.

Read more: Women’s Calisthenics: The Strength Era Has Arrived

How Do You Scale Harder Bodyweight Exercises Safely?

Going from basic bodyweight exercises to more advanced ones requires patience, progression, and proper programming. Jumping straight into advanced moves like planches or one-arm pull-ups without having the appropriate steps can lead to injuries.

The good news is that there’s a smart way to help you advance. 

Here are some tips to go from basic movements to more advanced ones.

• Start with Progressions. Break advanced exercises into progressions, where you gradually work toward the full movement—for example, first mastering a plank so you can then scale to Spiderman planks.
• Use Bands to Your Advantage. Instead of rushing into intense bodyweight workouts, incorporate resistance bands to help you with tricky moves or those you find the most challenging. For example, if you’re struggling with pull-ups, try using bands to assist with the movement.
• Improve Mobility. Flexibility plays a crucial role in bodyweight training.

Adding some mobility exercise to improve your shoulders, hips, and hamstrings is crucial for moves like the pistol squat or muscle-up.

Remember that progression is key. Don’t rush the process. Small steps can go a long way when transitioning from basic bodyweight exercises to more advanced ones.

What Are Some Advanced Bodyweight Exercises?

Have you already mastered the basic bodyweight exercises? 

You may then be up for a new challenge. 

Here are some of the best advanced bodyweight exercises no equipment needed:

• Handstand Push-Up:
• Start in a handstand position using a wall for support.
• Slowly lower your head towards the ground by bending your elbows.
• Push back up using your shoulders and arms to return to the full handstand position.
• If you’re just starting, you can do pike push-ups or wall-supported holds to build strength.

• Planche:
• Begin in a plank position with your hands on the ground and your arms straight.
• Lean your shoulders forward while lifting your feet off the ground, keeping your body parallel to the floor.
• Engage your core, shoulders, and wrists to help you keep your balance.
• For beginners, start with tuck planches or planche leans to build strength and control.

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• One-Arm Push-Up:
• Begin in a standard push-up position, then shift your weight to one arm while spreading your feet for stability.
• Lower your chest slowly to the ground, keeping your body straight and aligned.
• Push back up with your active arm while maintaining balance.
• Practice with elevated surfaces or assisted one-arm push-ups to help you progress.

• Pistol Squat:
• Stand on one leg with your other leg extended straight in front of you.
• Slowly lower your body by bending your standing leg and keeping the extended leg off the ground.
• Push through your heel to return to the starting position.
• Use a chair or hold onto a support for balance while practicing.

• Archer Pull-Up:
• Grab a pull-up bar with a wide grip.
• Pull your chest up towards one hand while keeping the other arm straight.
• Lower yourself back down and repeat on the other side.
• Control your movement to avoid swinging and focus on isolating each arm.

Remember, try not to rush the journey. 

You want to master each exercise one at a time to prevent feeling overwhelmed and increasing the risk of injury. Learn progressions for each, and focus on consistency rather than speed.

What Are Some Techniques To Avoid Injury?

Advanced bodyweight exercises are demanding, which means injuries can happen if you’re not careful. 

Here’s how to minimize risks:

• Warm-Up Properly. Never skip dynamic stretches and mobility drills before your workout. Warming up and preparing your muscles before starting a heavy workout routine plays a crucial role in preventing injuries.
• Focus on Form. Rather than increasing the number of reps, maintain your form to avoid straining your joints.
• Listen to Your Body. Pain shouldn’t be part of the process (unless it’s typical muscle fatigue). If you experience unusual body pain, pause, assess the situation, and, if necessary, consult with your healthcare professional.
• Rest. Overtraining is counterproductive. Give specific muscle groups at least 48 hours to recover. You can have active rest days during those times, such as participating in a gentle yoga session or taking a leisurely walk.

Read more: Calisthenics Vs Weights: Which Physique Is More Appealing?

How Often Should You Train Advanced Bodyweight Exercises?

Since hard bodyweight exercises are demanding, aim to train these moves 3-4 times per week, with rest or active recovery days in between. 

If you’re just starting to incorporate advanced bodyweight training, begin with 2-3 sessions per week and gradually increase the frequency until you can handle more.

Each session should last 45-60 minutes and include:

• A warm-up
• Focused skill training
• Cool-down stretches

Avoid overtraining, particularly with moves that place stress on joints, such as handstand push-ups or the planche. 

How Long Does It Take To Master Advanced Bodyweight Exercises?

The time it takes to master advanced calisthenics varies from person to person, as it depends on one’s fitness level, consistency, and prior experience. 

For example, learning a perfect pistol squat may take weeks for some, while mastering a full planche may require years of training. The key is to stay consistent and celebrate every small win you have along your fitness journey.

Frequently Asked Questions

• Can I build real strength without using weights?

Yes! Bodyweight exercises, such as one-arm push-ups and handstand push-ups, can help you build impressive strength by utilizing your body’s weight and gravity (2).

• Do I need equipment for harder bodyweight workouts?

Not all advanced exercises require equipment. However, there are some exercises, such as pull-ups, that do require equipment. In some cases, you can use bands to aid in progressions.

• How do I know I’m ready to try advanced exercises?

When you can consistently perform basic exercises (such as squats, lunges, pull-ups, and push-ups), you’re ready to start increasing the intensity.

• Is it okay to do advanced exercises every day?

No. Advanced exercises are intense and require recovery time. Train every other day to allow your muscles and joints to recover. And if you’re just starting to do them, try them 2-3 times a week.

The Bottom Line

Advanced bodyweight exercises challenge your strength, coordination, and determination. They represent the next step in functional fitness, helping you build strength while enhancing your overall athletic performance.

Whether you’re tackling the hardest calisthenics moves or mastering the basics, the beauty of bodyweight training lies in its simplicity and accessibility.

But remember, start small, progress carefully, and never forget to enjoy the process.