Training

Weighted calisthenics goals/standards

skiesstruckAug 27, 12:27 PM

I’m curious if there are certain metrics for the various weighted calisthenics movement that exist as strength standards, similar to things like 1/2/3/4 plates for OHP/B/S/D as a novice/intermediate marker for barbell moves. Of course there are: \-Weighted pull ups \-Weighted dips \-Weighted push ups (maybe less common) \-Weighted inverted rows (also maybe less common) \-Weighted muscle ups For some of the big compound movements. Bodyweight can vary relative strength and some elite competitors have crazy numbers. But how about a general rule of thumb where you are considered strong in the calisthenics community? Naturally in regular gyms calisthenics isn’t a focus so even the bodyweight versions themselves are often seen as strong. It could be a percentage of bodyweight added, an absolute total weight, or by plates. I feel intuitively that adding 1x bw extra to push ups pull ups or dips would be a very strong benchmark, for example. What are your guys thoughts or experiences?

4 replies

atticus_taintwater·Aug 27, 5:46 PM
This is a unpopular opinion round these parts, but %bw is just a stats pad. Your body weight is already factored in since it's a bodyweight lift. Total weight or added weight are what's more cool to measure. Specifically plates. How many reps you can do with X number of plates. So 12 pullups with 1 plate, 7 with 2, etc... If you can properly rep 2 plates on pullups and three plates on dips you will get head nods.
betweencoffeensleep·Aug 28, 2:55 AM
The Streetlifting sub may be better for this specific question. Their sport is like powerlifting, except combining your best 1 rep for pull ups or chin ups, muscle ups, dips, and squats to make your total score. They may have kind of understood benchmarks.
spirited_revenue_4_4·Aug 28, 4:12 AM
Weighted calisthenics standards should use total system load, not just external weight. A +50% bodyweight pullup or dip is already strong for many lifters, and +75% or +100% gets very serious depending on bodyweight and range standard. Track external load, bodyweight, range, and setup consistently. I'd track the progression in an app like GymSet. Use standards for motivation, but program with submaximal heavy practice and back-off volume.
glove_right·Aug 28, 4:20 AM
I'd say talking in plates is pretty meaningless. Most people add weights in whatever form they have available, so measuring the weight relative to bodyweight is what i would do. And adding 50% of bodyweight to dips/pull ups is strong already.

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