How long does it take to master Calisthenics? Beginner, Intermediate and Advanced.
“What hurts you today makes you stronger tomorrow.” - Jay Cutler
This quote couldn't be truer when it comes to mastering calisthenics. If you've been putting in the effort, you might be wondering, "How strong will I get?" or "When will 'tomorrow' finally arrive?" In this article, we’ll explore how long it typically takes to reach beginner, intermediate, and advanced levels in calisthenics through consistent training.
Factors such as diet, body type, and genetics all play a significant role in your progress. Drawing from my 5 years of calisthenics experience, I'll provide a realistic timeframe for each stage, backed by any relevant research. While this isn't a scientific paper, it’s a practical guide to give you a clear idea of what to expect on your calisthenics journey. I will attempt to give you a ballpark, blanket analysis of what to expect from purely training Calisthenics. Let’s dive in.
Beginner
As what the name suggests, you are a completely beginner to Calisthenics. This means that you haven't been working out for a long extended period of time. Naturally, there isn't a time to get to this stage and everyone starts here by default. But don't worry, all trees began as mere saplings. You can get there too.
Time required: 0 months
Novice
If you are starting from absolutely ground zero without much prior training, you will need at least 5 months of consistent training to reach the title of “Novice”. When I talk about a Novice Calisthenics athlete, they should be able to perform (consecutively):
8 Hanging Leg Raises
6 Pull Ups
20 Push Ups
30 Bodyweight Squats
Time required: 5 months
If you workout consistently or are an athlete, you would probably already be able to do these exercises with pretty good form. These 4 tests will put you in Novice tier as you have basic, fundamental strength and muscle endurance to move on to higher difficulty skills. Anyone who has no severe health issues, should at least aim to have be in this tier as this would put you already ahead of most people in the world, being in the top 10%. “Being in the 90th percentile makes me a Novice?”. Well yes, but then when you put yourself put against only people who workout regularly, the statistic turns on its head. This knocks you down to the Novice, 20th percentile, and even lower against Calisthenics athletes.
Intermediate
It is very very rare for someone who doesn’t train Calisthenics to belong in this tier. Being an Intermediate Calisthenics athlete requires not only pure brute strength, but technique and balance as well. One does not effortlessly fall into this category and if you are here, well done. You are within the top 1% of the world, and top 40% of Calisthenics athletes. To claim the title of an Intermediate athlete, one should be able to perform (consecutively):
4 Muscle-Ups
5 seconds Handstand
5 seconds Back Lever
5 Pistol Squats (each leg)
Time required: 1.5 years
If you are serious about Calisthenics training, then you will soon learn that these moves will qualify you as someone “training Calisthenics” to “Calisthenics Athlete”. Being here means that you have some serious strength and are probably a very healthy individual. When working out, you start to draw attention to onlookers and people will often marvel at your skills. Congratulations!
Advanced
You’re still reading? Woah if you are here, you are a specimen. I’m talking about less than 0.01% of Earth and the pinnacle of being the top 5% of Calisthenics athletes. I would be very generous if I were to put myself in this category. The jump from Intermediate to Advanced is colossal. To make it here requires a commitment to the sport, inevitable injuries (hopefully minor), and many many hours of intentional practice. The bar is high (no pun intended):
3 seconds Planche
3 seconds Front Lever
3 seconds One Arm Handstand
5 seconds V-Sit
2 One Arm Pullups
Time required: 4 years
You must also be able to perform moves dynamically and explosively to execute combos, which consists of more than one skill in a movement set. To claim the title of Advanced means that you are the big brother in the game. People are inspired to be like you and often ask you for advice in the sport. You should definitely be a competitive athlete and put your hard earn skills to the test. You are on top of the world now. Or are you?
Elite
There is a handful of people who have seemingly transcended the limits of physics and body mechanics. These select few never fail to make people wonder “How is that possible?”, and how far can the limits of mankind be pushed. I am scared to even put a standard on this tier and will speculate, as I can only hope to reach this level one day:
3 seconds Iron-Cross Hold
3 seconds Victorian Hold
3 Front Level Pullup
3 Planche Push/Press
3 seconds Maltese
Time required: >6 years
Honestly, if you belong here, please feedback on my list and see if you can relate to it. I really admire your crazy talent and hard work you’ve put in and what you’ve done for the sport.
And that about wraps it up! If you are a beginner at this, don’t be too intimidated. These standards are just my opinion and the only thing you should really been focusing on, isn’t titles or acclamation, but the progress you have made. If you are female and can perform any sets of the skills above, bump yourself up by one tier to see where you stand amongst female Calisthenics athletes. What’s your level in Calisthenics?
Credits to strengthlevel.com. This is not a sponsored post but they are really helpful in determining your strength standards.