Bodyweight Exercise Progressions: From Zero to Impressive
Most people think bodyweight training is either too easy ("just do push-ups") or impossible ("I can't do a single pull-up"). Both are wrong. Bodyweight training has a progression for every level—the trick is knowing which rung of the ladder you're on.
This guide shows you how to progress from "can't do one" to "can do many" for every major bodyweight movement. No equipment required for most of it.
How Progression Works
In the weight room, you add more weight. With bodyweight, you change the leverage. A wall push-up is the same movement as a regular push-up, just with physics making it easier.
The progression principle: master one level, then move to the next. Don't skip ahead because you're bored. Each level builds the strength and technique you need for the next one.
When to progress to the next level:
• You can do 3 sets of the target reps
• Form stays clean throughout all sets
• You're not grinding/struggling at the end
• You've been at this level for 1-2 weeks minimumPush-Up Progression
If you can't do a push-up, start at Level 1. If you can do 5+ perfect push-ups, start at Level 4. Find your level and work up from there.
Level 1: Wall Push-Ups
Stand arm's length from a wall, hands at shoulder height. Push yourself away from the wall, then lower back. The closer your feet are to the wall, the easier it is. Goal: 3×20 clean reps.
Level 2: Incline Push-Ups
Hands on a table, countertop, or sturdy chair. The lower the surface, the harder it is. Keep your body in a straight line—no sagging hips or piked butts. Goal: 3×15.
Level 3: Knee Push-Ups
The bridge to full push-ups. Knees on ground, straight line from knees to head. Full range of motion—chest touches floor. Goal: 3×12.
Level 4: Full Push-Ups
You made it. Straight body, chest to floor, elbows at roughly 45 degrees (not flared out to 90). Control the descent—don't just drop. Goal: 3×10.
Level 5+: Advanced
Once you own full push-ups, the world opens up: diamond push-ups (triceps emphasis), archer push-ups (toward one-arm), decline push-ups (more chest), pseudo-planche push-ups (shoulder strength). Pick a direction that interests you.
Pull-Up Progression
Pull-ups are hard. Most people can't do one when they start. That's fine. This progression works—it just takes patience.
Level 1: Dead Hangs
Just hang from the bar. Sounds easy, but most people can't hold for 30 seconds at first. Build grip strength and get your shoulders used to supporting your weight. Goal: 3×30 seconds.
Level 2: Active Hangs
Hang from the bar, then pull your shoulders down (away from your ears) without bending your arms. This engages your lats—the muscles that actually do pull-ups. Goal: 3×15 seconds with shoulders depressed.
Level 3: Negative Pull-Ups
Jump or step up to the top position (chin over bar), then lower yourself as slowly as possible. Fight gravity all the way down. A good negative takes 5+ seconds. Goal: 3×5 slow negatives.
Level 4: Band-Assisted Pull-Ups
Loop a resistance band over the bar and put your foot or knee in it. The band helps most at the bottom (where you're weakest). Use progressively thinner bands until you don't need one. Goal: 3×8 with light band.
Level 5: Full Pull-Ups
Dead hang start, pull until your chin clears the bar, lower with control. No kipping, no swinging. One clean rep is a milestone—celebrate it. Goal: 3×5.
Level 6+: Advanced
Wide-grip, L-sit pull-ups, weighted pull-ups, archer pull-ups, one-arm progressions, muscle-ups. Each is a journey of its own.
Squat Progression
Bodyweight squats seem simple until you try to do them well. Deep, controlled, no knee cave, no forward lean. That takes practice.
Level 1: Assisted Squats
Hold onto something for balance—a doorframe, a chair, a TRX strap. Use as little help as possible; it's there for balance, not to pull yourself up. Go as deep as you can with good form. Goal: 3×15.
Level 2: Box Squats
Squat down to a chair or box, touch it lightly, stand back up. Don't plop down and rest—maintain tension. This teaches depth and builds confidence. Goal: 3×12.
Level 3: Bodyweight Squats
Full depth (hip crease below knee), controlled down and up, knees tracking over toes. If your heels come up, you need ankle mobility work. Goal: 3×20.
Level 4: Split Squats / Lunges
Single-leg work. Split squats are stationary; lunges involve stepping. Both build the strength and balance needed for pistol squats. Goal: 3×12 each leg.
Level 5: Bulgarian Split Squats
Rear foot elevated on a bench or chair. This absolutely humbles people. Keep your torso upright, front knee stable. Goal: 3×10 each leg.
Level 6: Pistol Squat Progression
The holy grail of bodyweight leg strength. Start with assisted pistols (holding something), then box pistols (sitting to a surface), then full pistols. Takes months. Worth it.
Core Progression
Forget sit-ups and crunches. These progressions build the kind of core strength that actually transfers to other movements.
Level 1: Dead Bugs
On your back, arms up, knees bent 90°. Extend opposite arm and leg while keeping your lower back pressed to the floor. If your back arches, you've gone too far. Goal: 3×10 each side.
Level 2: Plank
On forearms, straight line from head to heels. Squeeze everything—glutes, core, quads. If you're shaking after 20 seconds, you're doing it right. Goal: 3×45 seconds.
Level 3: Hollow Body Hold
On your back, lower back pressed down, legs straight and off the ground, arms overhead. The lower your legs, the harder it is. This is the core position for almost all gymnastics movements. Goal: 3×30 seconds.
Level 4: Hanging Knee Raises
Hang from a bar and raise your knees to your chest without swinging. Control the way down. Harder than it looks. Goal: 3×12.
Level 5+: Advanced
L-sit (on floor or bars), hanging leg raises (straight legs), toes-to-bar, dragon flags, front lever progressions. These take years to master.
Putting It Together
A simple weekly structure that works:
Day 1: Push focus
- Push-up progression: 3 sets
- Dip progression: 3 sets
- Pike push-up progression: 3 sets
Day 2: Pull focus
- Pull-up progression: 3 sets
- Row progression (inverted rows): 3 sets
- Curl alternative (if you care about biceps)
Day 3: Legs + Core
- Squat progression: 3 sets
- Single-leg progression: 3 sets
- Core progression: 3 sets
Rest a day between sessions. 3-4 days per week total.The Timeline Reality
First pull-up from zero: 4-12 weeks for most people. Some faster, some slower. Depends on starting point and consistency.
First pistol squat: 3-6 months if you're starting from regular squats. Mobility is usually the bottleneck.
First muscle-up: 6-12+ months after you can do 10+ pull-ups. It's a skill, not just strength.
These are long timelines. That's the nature of advanced bodyweight skills. The good news: the journey is the training. You get strong along the way.
Start Where You Are
Don't be embarrassed to start at Level 1. Wall push-ups and assisted squats are where everyone begins. The person doing one-arm pull-ups started with dead hangs.
Find your level in each category—push, pull, squat, core—and work from there. Progress isn't linear; some days will feel weak. Keep showing up.
Get a personalized program that meets you at your current level and progresses you intelligently, or just pick your level and start. Either way, the bar (or floor) is waiting.