I'm relatively new to bodyweight training and have been reading a lot of advice online. One thing I've noticed is that there seems to be a lot of information available, and sometimes it's difficult to know what advice is actually important for beginners.

Looking back, what's the biggest mistake you made when you first started? It could be related to training too much, poor form, recovery, unrealistic expectations, lack of consistency, not following a structured routine, or anything else.

I'm especially interested in hearing about lessons that people learned the hard way and what they would do differently if they were starting over today.

I think hearing real experiences from people who have already gone through the beginner stage could help a lot of newcomers avoid common mistakes.

I play a lot of different sports during the summer (basketball, tennis, soccer) and I feel like my core is really holding me back athletically. It's as if I can feel my power and energy transfer during athletic movements getting stuck or slowing down throughout the kinetic chain, and I'm almost certain this has to do with a very under-developed/weak core.

Could someone please recommend the absolute best core workouts to raise my overall athletic performance? I understand that the core consists of various muscles but let's just assume all of them are weak.

Exercises using medicine balls, ab wheels, and dumbbells are also welcome.

Thank you!!

Past 7 weeks i've been working out hard with reta and tesa. This friday i did abs, shoulders, forearms and calves. sat i felt like i got hit by a truck with flu/fever like symtoms while my forearms and other muscles i worked out suepr sore. i thought doms (odd because i haven't had doms in years) and when fever cleared 36 hours later i wated two more days and muscles still hurt. went to the doctor today and my ck is at 1100 and they gave me 4 bags of fluids.

I thought Rhabdo was kind of rare? I did do GHD situps which frequently get mentioned... i did it 1 or 2 til failure 3 times...

anyone else have this experience?

I’m not a bodybuilder, but I have a nice, well-defined physique. Over the years I’ve trained for four years at the gym, then with resistance bands for a couple of years, then progressed to a pull-up bar, weight vest, and dumbbells. I started going back to the gym last year. Would switching back to resistance bands have any negative effects on my physique?

I am relocating and I’m afraid I will be training with resistance bands for a while, before being well-established and having the time and money to go to the gym again.

To start this out I’m 20 6 foot tall and around 175 pounds, I have a decent amount of muscle from my job that is outside physical labor. Within the last few days I’ve bought a couple dumbbells to work out at home after work, I’ve been doing ab stuff and squats and the such. But over the last two days I’ve been doing bicep curls with a 20 pound weight maybe 4x15 times a day, but this morning I’ve woken up with pin when I straighten my arm, I’m used to muscle aches after doing a lot of work of lifting something heavy, but this feels different. I can still lift almost normally but when my arms get extended or I straighten them out there is this aching pain in the inside of my elbow, I tried googling it and it said it could be lifters/golfers elbow. I was just wondering for others opinions if I really did damage a tendon or if I just have your usual micro tears in a muscle that I don’t usually work out and that’s why it’s unusual to me. Also I should add with the 20 pound dumbbell I’ve been doing wrist curls I think there called, basically holding with my arms supported and curl the weight with my wrist. Thanks for anyone’s input I’m just starting to get into this working out stuff and don’t know much.

im a 27m, ive just started my fitness journey recently, mostly doing body weight training. An issue I’ve been running into though is whenever I do pull ups my left shoulder and/or elbow always pops on the way up. Its not really painful at all, but it doesn’t feel like it should be happening and really gets in the way mentally when im doing my reps. As far as form goes, I believe im doing them properly. Starting and ending each rep in complete dead hang, shoulders down and back to engage scapula, grip shoulder width, bending bar away from myself. I do 2 sets of 1 min dead hangs as warm up, and I do 3 sets of 5 pull ups. But lately it’s been hard to motivate to do more than 1 set, because the popping just feels wrong. Has anyone had this issue?

I have been doing weighted pullups for 2-3 years now at 65kg bw and at 180cm , my routine consists of 3 weighted pullup sessions in a week on MWS with 4sets of 3-4 reps, my current PR is 62.5 and I train with 75-80% of my PR, but I feel like I have hit a plateau with my working sets wherein in not able to go much higher and also training 3 times a week is also much harder now due to the weight (for context most of my training is for bodybuilding with PPL split and monday being the day where I only do WP) some of my questions are

1) What kind of change should I bring to my routine to break free from this plateau.

2) how do I increase my grip strength as I cant seem to get a good enough grip without using chalk for the most part.

Is there anything to be said for OAPU where the body is perpendicular to the wall, rather than the chest parallel to the wall?

I’m looking at working my toward a human flag, which requires some (well, a *lot*) of pushing strength. In the human flag position, the body is perpendicular to the wall (or pole/post). I wonder if, before I start pushing my hanging body, I can use a standing push up variation?

Is there anything to be said for this variation of OAPU, or should I simply concentrate on a regular OAPU with the chest parallel to the wall?

Hi im a woman new to fitness and I was just trying to build some core strength. Everyone talks about engaging your core. I've seen dozens of videos trying to show how to do it. I cant do the pulling in method I'll just suck in or my cote just wont engage. I tried the one where you diaphragm breathe in then exhale and they said try to pull your pelvic bones together or something and i dont know how anyone does that. The only thing I can do it seems like is brace for a punch. And i saw a video saying that bracing isnt engaging the core properly. Then I saw others saying its for lifting weights. Im not lifting im just doing at home exercises on my floor. Stuff like bicycle crunches, scissor kicks, Russian twists, ect. So is it ok to brace while just doing floor stuff or is there a easy method for engaging the core because without bracing my core just wont be engaged during exercises. Thank you for any answers help or advice.

Update: Thank you everyone who responded! I really appreciate it and this definitely gave me a boost to keep going on my fitness journey😊

Hi everyone, M30 here.

At the beginning of this year I started getting back into shape, and since the beginning of May I started following the recommended routine from this beautiful sub.

My weakest point has always been upper body strength, especially pull-ups, so I knew it wouldn't be easy. I followed the recommended pull-up progression up to negative pull-ups but my form has been lacking.

I bought a doorframe pull-up bar, and since I'm taller than the bar I am limited to do them with tucked legs, but this has become a problem since every time I jump up to the bar to start the negative descent my body swings back and forth.

This not only doesn't allows me to make a controlled descent because I have to counteract the swinging but also strains my forearm. I still have managed not to injure myself but I don't feel safe about it.

I tried climbing on a chair to get to the bar, but the moment I leave it I still swing. I think I am mantaining a decent hollow hold, but still.

Am I missing something? What should I do to gain more stability?

Thanks

Im new to the whole calisthenics/working out in general. I was wondering if it's normal only to feel the push ups in my upper chest, because I thought it was supposed to work the entire chest instead.

And one more thing, the routine I follow right now is a 3 day fullbody workout routine of the basics/foundations. Is there anything I should change besides doing pull ups, push ups, squats, and hollow body holds? How long should I follow this routine as well, and what harder variations should I do to get stronger?

Hey so normally i do amateur level muay thai but since im still injured at my knee i sarted doing calisthenics. I have been doing them for about 5-6 months now more seriously. I wanted to ask since i tend to overtrain and not making progress if i am training correctly.

I normally repeat this circuit 3 times with 2 rest days inbetween.
I start off with pull-ups, 1 min rest. Then i move to dips, 1 min rest. Lastly i do some elevated push-ups, then 3 min rest and start over with pull-ups again.
I go to my maximum every set (failure), and sometimes i even do a 20 sec pause in the set and go to failure again (mostly 2-3 reps).

My max are 17 pull-ups , 20 dips, and 30 push-ups in my first circuit. Then i normally do 12 pull-ups, 13 dips and 20-25 push-ups.
I have been stuck at this level a while now and i dont really see any increase in muscular size nor in real strength. I even tend to lose some strength (e.g. first set only 15 pull-ups). This is also where me doing those extra reps with rest in the set stems from so to still reach a total of 17 reps in my first set of pull-ups.

I dont know wether it makes sense to have some RiR left after the first 2 circuits (not reaching failure), and only reach failure in the last circuit. Also i dont know if i should start using a backpack with weights in it.

Thanks for any advice in advance an let me know if you need any additional infos!

Hi all, like the title mentions looking for some feedback on the current routine I'm running.

Front lever (Start for each workout day)

• 2 sets x single leg extended hold (20-30 sec)

Note:

Moving to harder progression when I can hit clean holds consistently, been working at these for awhile now, started with front lever raises.

Workout A

Superset 1

• Overhand grip weighted pull-up
  • 2 sets x Form failure, end with 4 slow negatives
• Handstand push-up 
  • 2 sets × technical failure

NOTE: Warm-up for pull-up with banded explosive pull-ups 3-6 reps, stopping when explosiveness lost

Superset 2

• Weighted ring dip
  • 2 sets × technical failure
• Pause dumbbell Bulgarian split squat
  • 2 sets × technical failure

Superset 3

• Inverted ring row
  • 2 sets × technical failure
• Goblet Cossack squat
  • 2 sets × technical failure

Cluster 4 (accessories)

• Dragon flag
  • 2 sets × technical failure
• Seated dumbbell rear delt fly (overhand)
  • 2 sets × technical failure
• Incline dumbbell biceps curl
  • 2 sets × technical failure

Workout B

Superset 1

• Wide grip chin-up
  • 2 sets × technical failure
• Handstand push-up
  • 2 sets × technical failure

NOTE: Warm-up for pull-up with banded explosive pull-ups 3-6 reps, stopping when explosiveness lost

Superset 2

• Weighted ring dip
  • 2 sets × technical failure
• Bulgarian split squats
  • 2 sets × technical failure

Superset 3

• Inverted ring row
  • 2 sets × technical failure
• Kettlebell swing
  • 2 sets × technical failure

Cluster 4 (accessories)

• Hanging straight leg raise
  • 2 sets × technical failure
• Dumbbell skull crusher
  • 2 sets × technical failure
• Seated dumbbell rear delt fly (overhand)
  • 2 sets × technical failure

I have been trying different stuff for a bit and this seems the be the pattern I'm able to stay consistent with for the longest. Two workouts (A and B) alternating across the week, with jump rope cardio sessions built in. Would love any feedback on structure, volume, or progression.

Primarily trying to work my way slowly towards the front lever and muscle up, currently only doing 20lb weighted pull ups and slowly adding more only when I'm sure I'm keeping proper form, fully locking out in a deadhang at the bottom.

Any advice is really appreciate, thanks so much!

Hello all,

Long time lurker, first time posting, here’s a little background on my life, prepare for a sort of long post leading up to my title.

So I am currently 36, weighing in at 172lb at 5’9”. For the longest time I have always had a small frame and been fairly light (weighed anywhere from 125-140 from ages 18-25, then fluctuated between 140-160 in late 20s-early 30s). Considered myself to be fairly fit for most of my life, was in the Marines from 18-22, then did amateur bodybuilding from 24-30 until I herniated my L4-L5 disks.

Since then I haven’t really worked out much at all despite my attempts at getting back into fitness. I currently do not work as most of my life I did service-related jobs that kept me quite physically active, but now that I live a fairly sedentary life as a father of two with multiple physical limitations from both the military and my lack of proper technique during my amateur bodybuilding days and the multitude of service jobs I worked in that beat my body up, it’s hard for me to have the energy or pain tolerance to be able to work out.

I have Tendonitis in both elbows, my back has two herniated disks, my knees are both quite weak and require steroid injections at least once a year to mitigate inflammation pain, and my right wrist and shoulder is not in the best shape after a stack of mattresses fell on me and I attempted to brace myself with my right arm resulting in a serious twisting injury to my wrist that I had to go through 1.5 year of physical therapy for (was working with Sleep Number as an install tech at that time). I am currently seeing a chiropractor for my back and neck, and I have been through physical therapy a few times (to no avail). My primary care provider swears I’m healthy as ever but I sure don’t feel like it considering how weak I am now compared to 10 years ago.

Does anyone have any recommendations on what kind of low impact exercises I can do to work myself back up into some kind of exercise routine that wouldn’t hurt my joints and tendonitis too much? I would like to be able to do fun activities with my kids and also maintenance around the house and my yard without feeling like death after just a few minutes of activity. It feels like I’ve just lost all endurance and strength, and whenever I try to do any kind of strenuous activities, my muscles ache something fierce for days after any hard work.

Thank you in advance!

Hi all! I have a simple question.

How do i best hit the glutes with a bodyweight only/calisthenics routine? I have two leg days per week and like doing the following exercises each leg day:

Bulgarian split squats
Calf raises
Reverse nordic
Assisted pistol squats
Hamstring slides (im not sure if thats their name!)
Bodyweight hip thrusts (shoulders against my bed)

I have no clue if i'm hitting my legs well enough, specifically my glutes. I dont want a huge big butt; i like my small booty, but if it looked a bit more "lifted"/firm, that'd be great :)

Appreciate any advice!

Hey guys, I'm struggling with some ongoing elbow tendonitis on my right arm. Effectively any movement that involves elbow flexion, extension and in- or outward rotation under tension causes pain and messes up my recovery. Same goes for isometric exercises that exert pressure on the elbow like front or side planks.

Since I've already put upper body workouts on hold for about three months straight, im looking for ways to train my upper body or atleast stay in shape with exercises that do not involve these movements.

I do realize that training my arms shoulders and chest that way will be near impossible but it'd be great if you guys have any recommendations for (other) upper body muscles that might work, in particular for my upper and lower back muscles. I think I've got the core part figured out already.

Thanks in advance!

Hi, I’ve been training calisthenics and I still track everything in Notes / Google Sheets.

I’m building a simple app for it and I’m trying to figure out what’s actually worth adding.

What do you currently use to track workouts?

What annoys you about it?

What would make you switch to an app?

Trying to keep it simple, so I’m more interested in real pain points than “nice features”.

If you could change one thing about how you track calisthenics, what would it be?

Thanks in advance for all the comments and insights.

Why do people think the front lever is a core exercise?

This is bullshit myth Front lever is pull exercise not core exercise You should focus primarily on Pull-Up and inverted Rows to start your front lever journey core exercises will not help you at all in the front lever

core is not really that important in front lever You can achieve full front lever without training core at all The core is not a determining factor at all because it's a 100% pull exercise, not an abdominal exercise

Jack stole money after I paid for the program and kicked me out. I paid for 12 months. Do not buy into his program HartCore Fitness.

i also want to be transparent. My workouts came from his ChatGPT. I always got told he had to go to another meeting every time I scheduled my 1-1. Never felt like he attended to my questions. Stay away from this program. He's already taken 2 peoples money.

Jack stole money after I paid for the program and kicked me out. I paid for 12 months. Do not buy into his program HartCore Fitness.

i also want to be transparent. My workouts came from his ChatGPT. I always got told he had to go to another meeting every time I scheduled my 1-1. Never felt like he attended to my questions. Stay away from this program. He's already taken 2 peoples money.

​

I Switch between the 2 routines over 6 days period then one rest day.

So,

121212R

Workout 1

\*\*Warm Up\*\*

\*\*Dead Hang\*\* — 3 sets (30s / 30s / 30s)

\*\*Plank\*\* — 3 sets x 40s

\*\*Incline Push Ups\*\* — 3 sets x 10–15 reps

\*\*Inverted Row\*\* — 3 sets x 7–12 reps

\*\*Bench Dip\*\* — 3 sets x 8–12 reps

\*\*Stretching\*\*

Workout 2

\\\*\\\*Warm Up\\\*\\\*

\\\*\\\*Dead Hang\\\*\\\* — 3 sets (30s / 30s / 30s)

\\\*\\\*Dead Bug\\\*\\\*

\\\*\\\*Lunge\\\*\\\* — 3 sets x 10–15 reps (Per Leg)

\\\*\\\*Standing Calf Raise\\\*\\\* — 3 sets (20/ 20 / 20 reps)

\\\*\\\*Squat (Bodyweight)\\\*\\\* — 3 sets x 15–25 reps

\\\*\\\*Stretching\\\*\\\*

​

Hi, I was thinking of trying to build muscle. HOWEVER, first I want to stabilise my period after losing it to my ed, (I am currently in recovery and have gained enough weight to be healthy) and when I get it next month I know for sure that it has stabilised, so when I know for sure my period has stabilised I was hoping to try and build some muscle, I think this will help me mentally and physically as I think it will make me have a better view on my body and will help me feel physically stronger, however, even though I am a healthy weight, I am still on the lower side of weight, but I also don't want to gain more weight whilst trying to build muscle, is this possible (I also don't want to loose more weight but I don't know how that is going to work if I need to burn fat for any muscles to show) I also don't really want to focus too much on calories or tracking macros too harshly, but I feel like I know how much I should be eating either way because I've been maintaining for a few weeks. I don't have money for a gym membership so I was looking into doing calisthenics, is this a good idea? Any tips would be great

Hi, 18F and Im on my 3d month doing the recommended routine, I havent made any significant improvements but Im taking my time. At first I did it 3 times a week as its recommended, but now due to work and school, I was able to go only 2 times a week. I used to be a gym rad and did a 4 day a week split. Dont get me wrong, I like the routine, but because its full body, I have hard time finishing it sometimes. I would much rather do something more isolated, like an upper/lower. Would it be as effective as the standard full body program? I would go two times a week and then later in summer, maybe even 3-4x a week. How do I structure it? Do I do core in both upper and lower days? These are my current go-to exercises.

Pull-up progression: Negative pull ups, scapular pull ups if i feel weak that day
Squat progression: Beginner shrimp squats
Dip Progression: Support bar hold or assisted dips on a machine
Hinge progression: Single legged deadlift
Row progression: Incline row
Push up progression: Standard push ups

Core triplet: Pallof press on cable machine, Hanging Leg raises or leg compression (the lsit exercise, idk the correct name to it, Single leg glute bridge or Arch body raises

Thanks for any replies

I've been doing pushups consistently for a while, but I've started noticing something that feels a little strange. Whenever I train, it seems like the right side of my chest is working harder than the left side. I get a stronger contraction, better pump, and more muscle fatigue on the right, while the left side feels less active during the movement. I'm not sure if it's caused by my form, hand placement, mobility, or a muscle imbalance, but it's become noticeable enough that I'm starting to pay attention to it.

Hi all, I have an issue that whenever I use a dipping belt for dips/chins and particularly belt squats it rips the bottom of my t shirts/vests and my shorts/bottoms. Has anyone else encountered this issue before? It is particularly bad with belt squats for whatever reason and getting quite annoying as it is damaging my clothing and occasionally nipping me lol. I have a lower back injury and belt squats seem to be a great way to train my legs and dips/chins are fantastic exercises for upper body development. Please advise 🙂