Progressing from Beginner to Advanced Calisthenics
Progressing from Beginner to Advanced Calisthenics: A Step-by-Step Roadmap with Northman Bars
Calisthenics has taken the fitness world by storm — and for good reason. It's minimalist, scalable, and builds functional strength with impressive body control. Whether you're just starting out or aiming to master advanced skills like the front lever or muscle-up, having the right equipment makes all the difference.
At Northman Bars, we design and build premium Australian-made calisthenics gear to support your journey — from your first push-up to elite-level skills. Here's your complete roadmap to progressing through the levels of calisthenics, with recommended gear at each stage.
Beginner Phase: Building the Basics
Goals:
- Develop full-body strength and control
- Master basic bodyweight exercises
- Build joint and tendon resilience
Key Exercises:
- Push-ups
- Australian rows
- Squats
- Plank variations
- Assisted pull-ups
Recommended Gear:
✅ Northman Adjustable Pull-Up Bar – Ideal for rows, assisted pull-ups, and building grip strength at home or outdoors.
✅ Northman Parallettes (Low Set) – Perfect for wrist-friendly push-ups, L-sits, and plank variations.
Training Tip: Focus on consistency over complexity. Aim for 3–4 sessions a week using scalable exercises. Don’t rush — build a strong foundation.
Intermediate Phase: Unlocking Strength and Mobility
Goals:
- Perform full bodyweight pull-ups and dips
- Improve core strength and control
- Explore dynamic movement patterns
Key Exercises:
- Pull-ups and chin-ups
- Dips (on parallel bars)
- Hanging leg raises
- L-sits
- Wall handstands
Recommended Gear:
✅ Northman Dip Bar – Durable and weather-resistant for dips, leg raises, and static holds.
✅ Northman Free-Standing Doorframe gym – A solid option for indoor setups, ideal for skill practice and hanging movements.
Training Tip: Start incorporating skill work like tuck holds and negatives. This is the phase where true progress kicks in — be patient and disciplined.
Advanced Phase: Mastering Skill and Strength Fusion
Goals:
- Develop advanced static and dynamic skills
- Refine technique and control
- Push the limits of bodyweight strength
Key Exercises:
- Muscle-ups
- Front and back levers
- Handstand push-ups
- Planche progressions
- Human flag
Recommended Gear:
✅ Northman Free standing Station – Engineered for advanced calisthenics athletes looking for maximum versatility and stability.
Training Tip: Incorporate skill-focused sessions, train progressions intelligently, and manage recovery. Quality > quantity at this stage.
Why Northman Bars for Your Calisthenics Journey?
- 🇦🇺 Proudly Australian-Made – Designed for Aussie weather and lifestyles
- 🔩 Premium-Plywood – Built to last, indoors or outdoors
- 🧠 Tested by Calisthenics Athletes – Gear that actually supports your progression
- 🛠️ Modular & Portable Options – Adapt your setup as your skills evolve
Final Thoughts: Your Journey Starts Now
Progressing in calisthenics is about more than just flashy skills — it’s a long-term commitment to mastering your own body. With a clear roadmap and the right tools from Northman Bars, you're equipped to push past limits and unlock your full potential.
Ready to take the next step?
Explore our full range of calisthenics equipment here and start building your strength — one rep at a time.