Calisthenics level test

This level test gives you your starting exercise for pull, push, legs and core, plus a level from Foundation to Elite, from four quick max tests. It takes about 10 minutes including rest.

How it's calculated

Warm up for 5 minutes, then test in this order with 3–5 minutes' rest between: max strict push-ups (chest to floor, body straight), max strict pull-ups (dead hang start, chin over bar), longest dead hang in seconds, and max bodyweight squats to at least parallel. Stop each test when form breaks, not when you collapse.

Each number maps to a step on a progression ladder. Pull-ups: 0 with a hang under 20 seconds starts at dead hangs, 0 with a longer hang starts at slow negatives, 1–2 at band-assisted, 3–5 at pull-ups, 6–9 at clusters, 10–12 at chest-to-bar and 13 or more at muscle-up transition drills. Push-ups: 0–2 incline, 3–7 knee, 8–14 full, 15–24 diamond, 25–34 dips and 35 or more archer. Squats: under 15 bodyweight squats, 15–29 split squats, 30–49 Bulgarian split squats, 50 or more assisted pistols.

Core level is derived from your push and pull results combined, because hollow holds, L-sits and hanging raises depend on that same upper-body strength.

The thresholds are practical coaching cut-offs, not a scientific standard. Their job is to put you on an exercise you can do for clean sets of a few reps with two left. If the result feels too easy or too hard, move one step on the ladder. The full 12-week calisthenics plan then moves you up one step every 4 weeks.

Frequently asked questions

What counts as a strict pull-up?

Start from a full dead hang with straight arms, pull until your chin clears the bar, and lower under control back to straight arms. No kipping, swinging or half reps count. If you are unsure whether your reps are strict, film the set from the side and check each one.

What if I can't do a single push-up or pull-up?

That is a normal starting point and the test is built for it. You will be placed on incline push-ups and on dead hangs or slow negatives, which build exactly the strength you need for full push-ups and pull-ups. Retest after 4 weeks.

How often should I redo the level test?

Every 4 weeks, at the end of each phase. Strength changes quickly in the first months, and retesting keeps your exercises matched to your current level. Test rested and warmed up, in the same order, so the numbers are comparable.

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General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.