Calisthenics Strength Standards
Free calisthenics training tool
Calisthenics strength standards help you understand where you are in your training journey. This tool shows you the pulling, pushing, and core strength benchmarks for beginner through elite level athletes, and how these relate to skill progressions.
What This Tool Does
- Benchmark pulling strength (rows, pull-ups, weighted pull-ups)
- Benchmark pushing strength (dips, push-ups, weighted dips)
- See skill prerequisites at each level
- Understand the strength-skill relationship
Tool Interface
This tool is available in the full SpartanLab app with additional features like progress tracking and personalized recommendations.
Open Full Tool in AppPulling Strength Standards for Calisthenics
Pulling strength forms the foundation of many advanced skills. Beginner: 5+ strict pull-ups. Intermediate: 12+ pull-ups or +25% BW weighted. Advanced: 20+ pull-ups or +50% BW weighted. Elite: one-arm chin-up negatives or +80% BW weighted. Front lever and muscle-up require intermediate to advanced pulling strength as prerequisites.
Pushing Strength Standards for Calisthenics
Pushing strength supports planche, handstand push-up, and ring work. Beginner: 20+ push-ups, 5+ dips. Intermediate: 30+ diamond push-ups, +25% BW weighted dips. Advanced: handstand push-ups against wall, +50% BW weighted dips. Elite: freestanding HSPU, +80% BW weighted dips, or straddle planche holds.
Want a Full Program Based on Your Results?
Use the SpartanLab Adaptive Training Engine to generate a personalized calisthenics program that adjusts automatically as you progress.
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Want deeper adaptive insights?
The Adaptive Athlete Engine analyzes your skill readiness and generates constraint-driven programming.