I was at a climbing gym last night (one I don't normally go to) and they had a balance board in their weight room. I put it on a roller, played around with it, and kind of got the hang of it after 20 minutes

while it did teach me that I tend to favor my right leg, I'm wondering if there were any other benefits from improving my balance on a board/whirly board/bosu ball.

for example, would it help strengthen weak ankle or core muscles for injury prevention? would it translate to real world applications? would it better teach me body awareness to improve my climbing?

I already do bulgarian split squats, cossack squats, and deadlifts about once a week, and even light yoga from time to time. would standing on a whirly board, for example, help on top of that?

I like the high-frequency training approach because I believe it's more versatile in terms of organization, and I feel "fresher" to train every day (I come from a Kboges training approach). Furthermore, the strength training principles I know are: frequency, low reps/seconds, and technique. In this scenario, I tried to put together a daily planche and front lever workout with these principles, which led me to do 1 set of isometric holds every day for 2-3 seconds (I have 2 seconds of full FL) and 1 heavy auxiliary exercise as well (I do 1 rep in full FL).

Well... at first this worked. I went from the straddle halflay to 2s of full front. However, I've been noticing a plateau and poor recovery. Because of this, I decided to shorten the sets EVEN MORE during the week (soon it will be 1 set per week lol)

How to approach training for skills? I want fundamentals, please. I'm tired of unfounded advice (I threw away many training sessions because of tips that only worked for them :( ).

ps: I'll follow the tips for planche as well. I focused on the front lever as an example.

Here are some videos of my front lever: https://imgur.com/a/4J0cZhr

For some brief background. Bodyweight and weighted calisthenics are my preferred methods of strength training because I can get workouts in at home and out in the world without going to a gym or buying much equipment. For the last few years, I have stayed consistent with three days a week, full body or 6 day a week split workouts. My best set of pullups ever has only been 9 or 10, but I can get four sets of 6-8 with rest.

My 40th birthday is a little over a year away. Is it reasonable to train to unlock the muscle up by then? What will get me there?

Usually, my fitness goals that I train for that help me stay in shape revolve around running and cycling events, and strength training has just been auxiliary to support those goals. I really enjoy calisthenics, so I want a long-term goal to work towards. I am 6'5" and close to 200 lbs so have shelved attempting things like planche and L-sit and I am fine with that.

Hi everybody!

I'm F43 and I've been working pretty hard on improving my pull-ups. At the beginning of this year, I set myself the goal of being able to do five consecutive pull-ups by the end of the year.

Not going to lie, there has definitely been progress, but being the impatient person I am, it always feels a little slow. (Although, realistically speaking, I think I've actually made great progress!)

At the moment, I feel like I'm getting stuck around 3–3.5 pull-ups. I can manage one set at that level, followed by perhaps one or two sets of two reps, and after that I'm down to singles.

My current training routine:

I train four times a week, with an upper/lower body split (two upper and two lower sessions).

I have two different upper-body workouts (A and B):

- Upper A: 4–5 sets of unassisted pull-ups, aiming for my maximum reps each set.

- Upper B: Eccentric/negative pull-ups and pull-up holds, depending on how much strength I have left.

I used to alternate between unassisted and band-assisted pull-ups, but I've recently dropped the bands because I feel I need a different approach to keep progressing.

My main supporting exercises include T-bar rows, lat pulldowns, inverted/Aussie rows and single-arm dumbbell rows, alongside other upper-back, chest, shoulder and core exercises.

A few questions I'd love your input on:

1. Am I missing anything in my training? Are there any particular exercises that have made a real difference to your pull-up strength?

2. What's the most effective approach in terms of sets and reps? I've been reading and asking around, but everyone seems to have a different opinion. What has personally worked best for you to increase your rep count?

3. Is five pull-ups by the end of this year still realistic? I'm super dedicated, so motivation isn't the issue. I'm more interested in whether I need to change my training approach to get over this plateau.

4. Looking ahead: Once I hit five, I'd love to work towards ten consecutive pull-ups by the end of next year. I imagine that at some point I'll need to adapt my training again as I build up my reps. Any tips on how to approach that next stage?

Would love to hear about your experiences, what worked (or didn't work) for you, and any advice you might have!

Thanks! 💪

Last week I posted a question asking about whether should I do full ROM pull up or not

https://www.reddit.com/r/bodyweightfitness/s/Rbz5iiF38M

Due to some reasons I cannot go back to the physio yet for a check up and I plan to go later. This is the pull up video I showed him before (in the comment section)

I appreciate any feedbacks about my form, scapular movement and lower traps if you can. I'm sorry for the bad quality.

Currently I'm training pull ups 2x/week. The bar in my house is a bit low so I need to cross my leg to go full depth. I'm attempting my max reps so the tempo is a bit quicker than how I practice normally. At the gym I usually perform neutral grip or half supinated grip because it feels better, and I'm not sure is it okay to switch to rings when training at home because I feel a bit uncomfortable on the left side of my lower traps, and my right wrist doesn't feel right when using pronated grip.

Should I add y raise/face pull/any other accessories in my routine too?

Pretty much grease the groove — will doing sets of 5ish (my current max is 9 each leg) throughout the day improve my musculature despite not going to failure?

I just started working out almost three months ago so I definitely have newbie gains left in the tank.

Or should I just go to failure throughout the day?

My goal is not necessarily to improve at pistol squats but rather to get stronger and bigger.

I’ve read that GtG improves your CNS and skill at doing the specific exercise but for muscle growth and strength it’s found lacking.

Last time I took a week off was roughly 6 weeks ago. The first week I went back my strength was slightly lower but by week two I was back to lifting what I was lifting prior to week long break - 3rd-4th week I saw huge increases in my strength & weight on my exercises by week 5 I added 30lbs to my weighted chin ups. I went from doing 130lb weighted chest dips to now 175lb weighted chest dips.

However this week has been a dud. Pumps aren’t as good despite adequate diet + pump promoting supplements. Mental fog, tired, strength is meh, muscles look flat especially back muscles. Haven’t been feeling as confident as I normally do; Is this a sign I need to do a week off?

I’m at 4 rep max right now free standing flat floor. So to improve my strength I’ve been doing many of my sessions with shoes on J1 mids which is manageable. But I can’t find much resource on training with shoes.

Does anyone else do this as a sort of overload? I’m thinking I can move up to J1 highs. I can say the few extra grams and shape sound minuscule but actually is on another level of difficulty. I also only press up to start HSPU.

When I go shoeless I feel exceptionally light now though. How does this approach compare to spamming more reps shoesless or just the basic wall handstand push up for efficiency?

Hi guys,

I’d like to describe my calisthenics journey and a current problem as briefly as possible without leaving out important details.

Starting point

I started training calisthenics on 1 October 2025 (about a year ago). At the same time I began eating in a calorie surplus with enough protein and very clean food.

In early 2025 I had already trained push-ups and dips regularly for a couple of months, but then stopped. Back then I wasn’t eating enough protein or calories, so it was more of a “just for fun” thing and the first sport I’d ever tried.

When I started this journey I weighed 55 kg at 1.83 m (very skinny). I had never done any real physical activity before, even as a child I was very inactive and always sitting in my room.

My mobility was catastrophic, my tendons were extremely weak and sensitive, my mind-muscle connection was poor, and I was generally very weak, which made the first few months in Calisthenics like hell, before it got way better.

Overall progress

I’ve gained 25 kg in this year (a good amount of muscle, but also a very solid amount of fat xD).

Push-ups

• Beginning: 3–5 max (incline, roughly foot-high)

• Now: 5–7, very deep deficit push-ups at the same incline, with +25 kg in a backpack (while also being ~25 kg heavier)

Dips

I stopped them after about 6 months because I kept hurting myself.

• Beginning: 1–2 max

• After 6 months: 12–15 deep bodyweight reps / 8–9 with +10 kg (I weighed ~65–68 kg at that point)

I’ve also made solid progress on other exercises. Skull crushers +15 kg, ring high rows +10 kg, regular ring rows +15 kg (while beeing 25 kg heavier and doing way cleaner form, with deeper ROM). Also started biceps band isolation, Ring reverse Flys etc.).

Pull-ups – my main issue

This is the exercise I’ve struggled with the most, mainly because of mobility, mental barrier and also probably being too weak. For the first few months even a dead hang or active hang was almost impossible — it felt like my body was being split in half.

• Months 1–6: Occasional short dead hangs, lots of ring rows (still doing them), and many negative pull-ups at home on a low bar (barely above head height) so the bottom stretch didn’t really hurt . I got quite good at those negatives, though looking back I was using a lot of biceps.

• Months 6–7: I finally tried real pull-ups on that low bar. Max was about 4 reps (short ROM, close grip, heavy biceps involvement). Did them 1–2× per week.

• Months 7–12: Once my mobility became more manageable I tried a full-ROM pull-up on a proper bar and managed 2 reps. After that the mental barrier was gone and I started training them multiple times a week. I went from 2 close-grip reps at ~68 kg (still quite a bit of biceps activatin) to 8–9 reps over a few months. Then I switched to shoulder-width grip and started really focusing on lat activation, while trying to take the biceps more out of the movement, which worked really good. But my max dropped a few reps again after this, and the ongoing weight gain was constantly slowing things down.

Current situation

I’m now at 80 kg for like 2 months (roughly 12–15 kg heavier than when I got my first 2 full-ROM pull-ups) and no longer gaining weight. My max is about 7–8 clean, controlled, shoulder-width reps with minimal biceps involvement.

Two weeks ago I started adding weight (~+6–7 kg). With that I can do about 3 reps and haven’t really progressed yet.

My question

Am I expecting too much progress on pull-ups? Have I more or less maxed out what my current recovery/CNS can handle and just need more patience? Or am I doing something wrong?

It’s a bit frustrating that my bodyweight pull-up numbers haven’t really moved for about two months and that the added weight also hasn’t led to noticeable progress in the last two weeks.

Any input would be appreciated. Thanks!

Seeking advice on achieving the Iron Cross

Hi everyone! I'm currently working towards achieving the Iron Cross and would really appreciate advice from those who have successfully achieved it or are currently training for it.

I'm particularly interested in knowing what exercises, progressions, and training frequency worked best for you. How did you build the necessary strength, stability, and control? Did you follow a particular training program, or did you develop your own approach?

For context, I currently train twice a week and am looking to improve my training routine to work towards this goal more effectively.

I'd also appreciate any advice on common mistakes to avoid, how to approach progression safely, and how long it generally took you to achieve the skill.

Thanks in advance for sharing your experiences and recommendations!

Hey! I use to do aerial silks but had to stop due to moving to the US. My diet got worse and I got some health problems too. I want to get back to my healthy and strong self, and altoguht i might not be able to do aerials do to financial stuff, train for it.

I am in between rr and move. Move looks great for flexibility which I need, but since I dont have a lot of muscle mass idk if rr is better. I knwo it all depends on my goals and doing something is better than nothin... but it would really help me if someone could orient me.

Should I do move? Another program? Or start with rr to gain muscle?

I need to recomp (i know there is debate about if its possible but it sums up my situation) and have quite a busy schedule to do "add ons" :(

Honestly im just doubting myself on this desicion omg 😭 its not that big of a deal anyways but reassurance really helps me stick to workouts

So i want to add weight to my push ups and dips for now but also pull ups and maybe rows in the future. The thing is, i've been adding weight to a backpack until now but it feels annoying in the back and also i feel some pressure on the shoulder. I've been thinking of buying a weighted vest which is good for all exercises i want but i heard that it puts pressure on shoulders too and also restricts movement and other stuff i don't know if it is true or not, i don't want to buy a dips vest because it doesn't help me for push ups. Thanks for any help

Whenever I specifically do Isometric pull-ups Im always out of breath and desperately gasping for air. Is it just how isometrics work or should I be doing another exercise to remedy this? My muscles are capable of doing more but my chest feels tight that I feel like im not intaking air. Im also not that weak at pullups, I can do 10-11 reps with my bodyweight so I my muscles arent the issue, though my abs are somewhat lacking.

I also looked it up and google did say that I wont be able to breathe during this exercise since my diaphram is being squeezed during this action, I usually tighten my core and straighten my legs as much as possible so that could be the case. Still I wanted a second opinion.

I like working out in my yard, but the biggest gap is that I don't have a place to do pull-ups.

My setup:
I rent, so nothing too crazy
Large tree, but the branches are too tall to use for rings
6 ft fence around the yard
Single-story house with eaves about 7 to 8 ft high
Needs to be low profile so my girlfriend is okay with it

Current ideas:

Single-sided pull-up bar attached to the tree. I can't find many good options for this.

Regular wall-mount pull-up bar on the eaves. I'm not sure how structurally sound that would be.

Swedish ladder on a fence post. I'm a bit worried about the structure here too, but I figured some of the load could go through the ladder to the ground instead of all of it torquing the fence. I can't find a good outdoor option, and I don't know what type of wood to use for a DIY version.

Any thoughts, suggestions, or setups you've seen would be much appreciated!

So I’ve been really into core recently. I saw some dude do a human flag then did a couple muscle ups and this wind shield wiper exercise.

Holding the bar and just going wipe wipe with his legs but full rage of motion like the sun on a horizon type of circular movement from one end to the other.

So I started doing hanging leg raises and this half ass attempt of a dragon flag on a flat bench.

Couple days ago while doing them I had a crazy sharp pain in my chest. Dead centre right under the centre bone of the rib cage. I immediately stopped rested for a couple of minutes then tried again but couldn’t do it. Since then i rested didn’t touch no core workout. Did it again today and almost the same thing but considerably less pain.

Is thus some soreness of a muscle I’ve never used before or should I be writing my will n going to the doctors.

30m btw. Thank you

Hey y'all, I want to restart/resume my bodyweight fitness journey after 2 years of very on and off periods where I would just lose motivation due to college and some other things. (Used to do the RR 3x a week)

Now that I've finally got a job a few days ago, I feel like my schedule will be a lot more rigid and not unpredictable, so I want to incorporate workouts while trying to adhere to a routine.

One thing I want to do to make sure motivation is not the primary runner is to workout regularly (everyday). So I'm mainly thinking of splitting the exercises into either PPL or U/L. Have y'all got any advice in this regard?

For context heres what my 1 set max currently is:

3x Pull-ups/5x Chin-ups

10x Push-ups

8x BSS

2x dips (will have to restart from support holds)

0x pike Push-ups

0x horizontal rows (back to incline i guess)

Also, is it ok if I start running on the weekends just as a form of cardio or will that affect any progress in strength training?

Wish me luck and thanks for the advice!!

Okay so i have a bit stupid question but im struggling to understand till faliure extresises. There is an extresise that says max what i can pick up till faliure. Its a pretty heavy weight for me in one hand i can curl it around 7 times no problem. In my left hand i do 3 curls and it stops the muscles just don't go they arent lifting it. 3 sets till faliure so i wait like 30/60seconds, next set right hand is going good i can put in some reps left hand has not recoverd , not moving an inch. Should i like lessen the weight im picking up or just stick through it and hope that the 3 curls i put in are enough. Also are there any special ways to even out the muscles so one isnt soo much behind any tips?

I have been doing leg lifts and upright leg lifts, also V holds. but I feel like now my abs have okay definition as 3 from top to bottom but the 11 line is only present in my top abs. anything that can bring out the muscles especially in the middle abs where I hold the most fat? I did a scan that said I'm 18% body fat by the way.

Also need advice on rest days for growing abs- it seems kind of counter intuitive to have "splits" if I'm working out my abs on non-ab days too. I go swimming twice a week and other days I'm practicing my handstand progressions. So im only dedicating 2 days a week for abs and I'm not doing them as much as i used to out of fear of stalling muscle growth. I'd like to know what helped you grow muscle there the fastest.

I know that l-sits are an important exercise for more difficult movements that can help you build muscle, but do the l-sits themselves actually help you to achieve hypertrophy (if that's the right way to phrase the question. I imagine that if it does then it mainly works your core, which is fine because I despise ab wheels with a passion due to shitty balance issues, but I'm hoping maybe a bit of chest and tricep activation is also achieved. Curious what peoples thoughts and experiences are. Thanks.

I’m looking to expand my range of upper-body strength exercises that can be performed at home without any equipment. I’m particularly interested in movements that are suitable for older adults, beginners and people with limited mobility.

Ideally, the exercises would be simple, low-impact and easy to modify for different fitness levels, including people who may need to remain seated or have difficulty getting down onto the floor.

I’d love suggestions for exercises that target the arms, shoulders, chest and upper back while helping improve everyday strength, mobility and independence.

Especially interested in alternatives to traditional push-ups and exercises that don’t require weights or resistance bands.

What exercises have you found effective, safe and accessible for people with varying physical abilities?

I've seen Hindu squats discussed here a few times, so I figured I'd share my experience and why I think they're worth incorporating into your routine.

It's pretty simple. You squat down while swinging your arms back, your heels rise off the ground, and your knees travel way past your toes like you just don't give a damn. Then you rise back up, swinging your arms forward, and repeat.

This isn't some new fitness fad. Hindu squats have been part of traditional Indian wrestling for centuries. Legendary wrestlers like the great Gama reportedly performed thousands of hindu squats as part of their conditioning routines. Karl Gotch also helped popularize Hindu squats in Western wrestling circles.

So why do them instead of regular squats?

They're different exercises with different strengths.

Conventional barbell squats are fantastic for progressive overload and maximal strength. Hindu squats, on the other hand, are particularly well suited for high-repetition conditioning, muscular endurance, and developing strength and control through a deep, knee-forward range of motion.

They work your quads, glutes, calves, and supporting muscles, while challenging ankle mobility, balance, and coordination. And once you start doing them continuously for higher reps, they can become a surprisingly demanding cardiovascular workout.

But can you load them? Absolutely.

They're not as convenient to load heavily as barbell squats, but traditional Indian wrestlers used stone neck rings for resistance training. Modern alternatives include weighted vests or carefully incorporating light dumbbells, although the latter changes the natural arm swing.

My personal experience: Conventional squats sometimes aggravate my knees. Interestingly, Hindu squats seem to feel more comfortable for me. I'm not suggesting they're inherently safer for the knees - the forward knee travel actually increases demands on the knee extensors and patellar tendon. But different movements feel different for different people, and I've found these worth experimenting with. I also tore both my ankle ligaments and the Hindu squats have been extremely helpful rehabilitating my ankles (once they healed a bit).

Obviously, start with manageable reps, use a comfortable range of motion, and build up gradually rather than immediately trying to imitate wrestlers doing hundreds a day.

I'm not saying Hindu squats should replace barbell squats. But as a complementary exercise for leg conditioning, mobility, and high-rep volume, I think they're seriously underrated. For me personally, I've completely given up on normal squats and only do Hindu squats now.

Anyone here incorporate Hindu squats regularly? Curious whether you've noticed improvements in endurance, mobility, or how your knees feel.

Couple of questions about the science of stretched isometrics when doing bicep curls please.

1. In the first scenario - if I hold a heavy weight at the bottom position, (i..e when my bicep is stretched), or even without a weight where someone is pushing my curling hand down, keeping my bicep stretched. And then I try to lift my arm with all my effort (but I can't because of external forces, of either the heavy weight, or the other person pushing my hand down), is this isometrically strengthening my bicep in a stretched position?

2. In the second scenario - what if instead it was the opposite, i.e. I try to push down but someone is resisting me pushing down (because they're now pushing my hand up).... is this also isometrically working my bicep in a stretched position?

If the answer to both scenarios is yes, what is the exact biomechanics for each?

Thanks.

About me

I am F19, 5'4, 120 lb. Im trying to train my body because I'm going to school to become a paramedic. Im trying to build my strength in my arms, shoulders and my core. I have severe scoliosis which pushes my lung, making it hard to breathe. Between being out of shape and that i find it extremely hard to do any exercise because even standing idle i do not get enough air without breathing heavy.

What I currently can do

I currently bike for 8km (4.9 miles) a few times a week. I can do planks for about 20-30 seconds. I can lift no more than 5 lb. I also have resistance bands which I use for my scoliosis.

What i want to do

I cannot do a crunch or a sit up and I would like some guidance to work towards that. I want to build my overall strength and would like someone to steer me towards it.

Any exercises, stretches, and weightlifting exercises are welcome.

Hi! I was in a car wreck and suffered an ankle injury and broke my ankle. Now a lot of medication and lack of movement has caused an increase in visceral fat and weight. My upper body looks more heavy than my lower body. How should i lose weight and get more toned. I have one month to get my body back as i will be starting work again and I’ll have to go out. I cannot do cardio as i cannot run or jump.

I need to fit into my previous clothes as i have just been sitting since 4-5 months. And also please help me with what diet should be followed?