How To Progress In Calisthenics (Beginner’s Guide)

Starting a calisthenics program is one thing, and progressing subsequently is another. It is highly crucial to witness real results in your calisthenics journey, especially in the case of beginners. This handy guide provides all the valuable insights on how to consistently progress in calisthenics. Thus, you don’t have to worry about feeling tired or exhausted all the time. So, keep reading further to get more information!

6 Ways To Smoothly Progress In Your Calisthenics Journey

Given below are six easy ways to increase calisthenics progression without pressure.

1.     Increase Resistance Through The Number Of Reps

Well, one of the top methods to progress in calisthenics or any other exercise routine is to increase the resistance level of the exercises. With calisthenics, you can increase the number of reps to add resistance or hold the positions in the exercises for an extended time to add more resistance. For example, if you are able to perform 10 pull-ups properly, then you can increase the number of reps gradually to 12, 14, and so on. Moreover, you can hold the hanging position of your body on the pull-up bar for some time to increase your endurance level.

You can adjust the number and time according to your current skill level and your end goal. You can join any best calisthenics program to track your progress and achieve your end goal properly.

2.     Use Additional Weight

Another way to progress in calisthenics is to use additional weight with your body weight while performing different exercises. Let us understand this with the help of an example. Suppose you have achieved mastery in plan technique and the exercise has become easy for you. You can add additional weight on your back and start holding the position for 20 seconds and gradually increasing it to your upper limit. Once you achieve your upper limit, you can increase the additional weight.

3.     Opt For Several Exercise Variations

Don’t stick to the same exercises all the time. Varying exercise variations help prevent plateaus and keep your workouts engaging. For instance, if you primarily do standard push-ups, switch to decline push-ups, close-grip push-ups, or other push-up variations. This variation targets different muscle groups and keeps your body adapting.

Calisthenics Worldwide offers a massive pool of knowledge that you can explore to learn several basic and advanced variations of calisthenics exercises. You can learn the correct technique and form to perform the exercises safely.

4.     Incorporate Isometric Holds

Isometric exercises involve holding a position without moving, and they can be incredibly effective for building strength and stability. Incorporate exercises like planks, L-sits, and wall sits into your routine. These static holds challenge your muscles in a different way and help you develop greater endurance and control.

5.     Use Pyramid Sets In Your Routine

Pyramid sets involve increasing or decreasing the number of repetitions in a sequence. For example, you can start performing pull-ups, and when you reach your upper limit, then work your way back down. This method challenges your muscles and can help you build endurance.

6.     Focus On Correct Form And Technique

Focusing on proper form and technique is essential for safety and effectiveness. Ensure that you are performing each exercise correctly to prevent injuries and maximize your gains. Don’t stress your body, and gradually learn the correct technique. For example, if you cannot perform a regular pushup in the beginning, start doing push-ups against a wall to build a solid foundation for your body and then gradually dive into regular push-ups.

The Final Verdict

By now, you must have understood all the ways in which you can progress in calisthenics. It will not only help beginners but also have a great impact on regular calisthenics practitioners. The best part is that it will help you gain more strength without putting undue pressure on your body.