Calisthenics progressions: from first push-up to pistol squat

Bodyweight training can't add plates, so you make it harder by changing the exercise. Each step in a progression is a little harder than the last. Master one, move to the next, and you can keep getting stronger for years with only a bar and the floor.

When to move up

A simple rule: work in 3 sets of 5 to 8 reps. When you can do 3 clean sets of 8, move to the next step and start back at 5. For holds, work from 20 up to 60 seconds before moving on.

Push-ups

1. Wall push-up
2. Incline push-up (hands on a bench or counter)
3. Push-up
4. Decline push-up (feet raised)
5. Diamond push-up
6. Pseudo planche push-up

Pull-ups

1. Inverted row under a table or low bar
2. Scapular pull hanging from a bar
3. Negative pull-up: jump up, lower for 3 to 5 seconds
4. Band-assisted pull-up
5. Pull-up or chin-up

Dips and shoulders

1. Bench dip
2. Negative dip
3. Dip on parallel bars
4. Pike push-up for the shoulders

Legs

1. Bodyweight squat
2. Split squat
3. Bulgarian split squat
4. Shrimp squat
5. Pistol squat

For the back of the legs, go from glute bridges to single-leg hip thrusts to Nordic curls.

Core

1. Dead bug
2. Plank and side plank
3. Hanging knee raise

Tip: Slow negatives are the fastest way through a sticking step. Lowering yourself slowly builds strength for the full rep.

Run it in Liftsmith

Bodyweight skills is a free program in Liftsmith that runs these ladders for you: pull-up, squat, dip, hinge, row, push-up and core. It works in 3 sets of 5 to 8, moves you up a step after 3 sets of 8, and skips any step your space can't do.