Calisthenics Strength Standards by Level
How many pull-ups, push-ups, dips, rows and squats mark Beginner, Intermediate, Advanced and Elite, and which skill positions prove a rank with no rep count — the ladder the app measures you on.
Calisthenics Training Blog
Master bodyweight training with our comprehensive guides, progression tips, and workout routines. Transform your fitness journey with expert calisthenics advice.
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Front Lever Progression: Tuck to Full, With Standards
The front lever in five stages — tuck, advanced tuck, straddle, half-lay, full — with the hold that earns each step, how to program statics, and honest timelines.
Can You Do Calisthenics Every Day? Rest and Frequency
Whether you can train every day, how many hard sessions a week actually progress, the four signals that decide if today is hard or easy, and a week that works at three levels.
Progressive Overload in Calisthenics: 7 Ways, No Weights
Reps, sets, range, tempo, leverage, load, density — in the order to use them, the sets-per-week number underneath, and how to tell it worked.
Inverted Row Progression: Table Rows to Front Lever Rows
The Australian pull-up from table rows to one-arm and front lever rows, with the strict-rep standard for every level: 10 beginner, 20 intermediate, 30 advanced.
Chin-ups vs Pull-ups: Difference, Standards, Which to Train
What changes when the palms turn, which is easier and by how much, how each is counted on the standards, and which one to train for your goal.
How Many Push-ups Should You Be Able to Do? Standards
The published standards by level (20 beginner, 30 intermediate, 40 advanced), what a strict rep is, how to test honestly, and what to do at each level.
How to Track Calisthenics Progress: What to Log, Why
What to log per set, what to ignore, the five numbers that predict progress, why rank makes the rest meaningful, and a five-minute Sunday routine.
Dead Hang: How Long to Hold, What It Builds, Progression
How long you should be able to dead hang at each level, what the hang builds, passive vs active, and a progression from 10 seconds to one arm.
Gamified Fitness Apps: What Works and What Backfires
Which mechanics keep people training after the novelty fades — and which ones backfire: XP for showing up, leaderboards, anything farmable.
L-Sit Progression: From Tuck to V-Sit, With Hold Standards
A hold time for every stage, the prerequisites most people skip, how to program a static, and why it stalls.
Dip Progression: From First Dip to Weighted, With Standards
How to get your first dip, the strict-rep standard for every level from Beginner (5) to Advanced (20), and form that keeps shoulders healthy.
Pistol Squat Progression: From Box to Full, Step by Step
The three tests (30 squats, the ankle wall test, single-leg balance), seven stages from box pistol to weighted, and the counterweight stage most people skip.
Handstand Push-up Progression: Pike to Freestanding
Six stages — pike, elevated pike, negatives, partial range to pads, full-range wall HSPU, freestanding — with a rep standard for each and what counts as a rep.
From Zero to One-Arm Pull-up: The Full Progression
The full one-arm pull-up progression from zero reps: dead hangs and negatives, weighted pull-ups, one-arm hangs and negatives, with a 12-month timeline.
The Ultimate Guide: From 0 Pull-ups to One-Arm Pull-up Mastery (FREE)
FREE complete guide to master one-arm pull-ups. Learn the science-backed progression from zero pull-ups to one-arm pull-up mastery. Comprehensive 12-month program with proven techniques.
The Science of Bodyweight Exercises: Evidence-Based Guide to Calisthenics Training
Discover the scientific evidence behind bodyweight exercises and calisthenics. Learn about muscle activation, strength gains, and physiological benefits backed by peer-reviewed research.
Hollow Body Hold: The Ultimate Core Exercise for Gymnasts and Athletes
Master the hollow body hold exercise with our complete guide. Learn proper form, progression techniques, and the science behind this essential gymnastics and calisthenics movement.
Best Bodyweight Exercises: Scientific Ranking Based on Muscle Activation and Effectiveness
Discover the best bodyweight exercises ranked by scientific research. Learn which exercises provide maximum muscle activation, strength gains, and functional benefits based on peer-reviewed studies.
Street Workout vs Gym Training: A Comparative Analysis of Athletic Performance
Compare street workout vs gym training effectiveness. Scientific analysis of strength gains, muscle development, functional fitness, and athletic performance based on peer-reviewed research.
What is Calisthenics? The Complete Guide to Bodyweight Training
Discover the ancient origins, modern benefits, and fundamental principles of calisthenics. Learn how bodyweight training can transform your fitness journey.
Calisthenics vs Weightlifting: Which is Better for You?
Compare the benefits, differences, and effectiveness of calisthenics vs weightlifting. Expert analysis to help you choose the right training method for your goals.
Complete Pull-up Progression Guide: From Zero to Muscle-ups
Master the ultimate upper body exercise with our step-by-step progression guide. Learn proper form, build strength gradually, and achieve your first pull-up.
15 Advanced Push-up Variations for Maximum Strength
Take your push-up game to the next level with these challenging variations. Build chest, triceps, and core strength with progressive difficulty.
Muscle-up Training: From Pull-ups to Advanced Gymnastics
Learn the secrets to mastering the muscle-up. This comprehensive guide covers prerequisites, technique, and common mistakes to avoid.
How Long Does It Take to Learn a Handstand? The TRUTH Revealed (2026)
Discover the REAL time it takes to learn a handstand based on scientific research. Learn handstand progression timeline, factors affecting learning speed, and expert tips to accelerate your progress.
Handstand Mastery: Complete Tutorial for Beginners
Master the handstand with our systematic approach. Learn balance, strength requirements, and progression exercises for this impressive skill.
Planche Progression: The Ultimate Calisthenics Skill
Unlock the planche with our detailed progression system. Build the strength and technique needed for this advanced calisthenics move.
How to Build Muscle with Calisthenics: Science-Based Guide
Learn how to build muscle with calisthenics using evidence-based methods. Discover the science behind muscle hypertrophy, progressive overload, and bodyweight training for maximum muscle growth.
How to Create a Personal Calisthenics Workout Plan: Complete Guide
Master the art of designing your own bodyweight training program based on Overcoming Gravity principles. Expert guidance on progression, programming, and tracking your journey.
Calisthenics for Beginners: 30-Day Starter Program
Start your calisthenics journey with our beginner-friendly 30-day program. Build strength, improve mobility, and develop proper form.
The Science of Pull-up Strength: Neuromuscular Adaptations and Training Frequency
Discover the scientific evidence behind pull-up strength development. Learn about neuromuscular adaptations, optimal training frequency, and evidence-based methods to improve your pull-up performance.
How to Do Pull-ups in 12 Weeks: Complete Beginner to Advanced Progression Guide
Learn how to do pull-ups from zero to advanced in 12 weeks. Step-by-step progression guide with exercises, workouts, and tips for beginners. Perfect for anyone starting their pull-up journey.
How to Get Your First Pull-up: 8-Week Dead Hang to Pull-up Program
Learn how to get your first pull-up with our proven 8-week program. Start with dead hangs and progress to your first pull-up. Step-by-step guide for complete beginners.
Pull-up Strength Training: Volume vs Intensity for Maximum Gains
Learn the best pull-up strength training methods. Compare volume vs intensity training for maximum pull-up gains. Evidence-based guide for building pull-up strength fast.
The Role of Grip Strength in Pull-up Performance: Scientific Analysis
Discover how grip strength affects pull-up performance. Scientific analysis of grip training for pull-ups. Learn grip exercises and techniques to improve your pull-up strength.
Pull-up Biomechanics: Proper Form Analysis and Common Mistakes
Master pull-up form with biomechanical analysis. Learn proper pull-up technique, avoid common mistakes, and perfect your form for maximum strength gains.
Pull-up Training Frequency: How Often Should You Train for Optimal Results?
Discover the optimal pull-up training frequency for maximum gains. Learn how often to train pull-ups based on your experience level and goals.
Pull-up Nutrition and Recovery: Complete Guide to Optimize Performance
Master pull-up nutrition and recovery strategies. Learn what to eat, when to eat, and how to optimize recovery for maximum pull-up performance and gains.
Advanced Pull-up Variations: Master One-Arm, L-Sit, and Muscle-up Progressions
Master advanced pull-up variations including one-arm pull-ups, L-sit pull-ups, muscle-ups, and more. Complete progression guides for calisthenics mastery.
7 Common Pull-up Mistakes Everyone Makes (And How to Fix Them Fast)
Discover the 7 most common pull-up mistakes that are holding you back. Learn the secrets to fixing these mistakes fast and finally achieve your pull-up goals.
The Fastest Way to Do Pull-ups: Secrets They Don't Want You to Know
Discover the fastest way to do pull-ups with secrets that most trainers hide from you. Learn the lazy person's method to achieve pull-ups in record time.
The Truth About Pull-ups: What They Hide From You
Discover the shocking truth about pull-ups that most trainers don't want you to know. Learn the secrets they hide and why most people fail at pull-ups.
Everything above is easier with a log that reads itself back
PlayThenics logs every set, marks each progression step as you earn it, and measures your rank against published standards from the sets you actually did. No points, no levels — nothing you did not earn.
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