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Calisthenics level test

Seven questions about what you can do today. Get your level and the three skills to work on next.

reps

Dead hang to chin over the bar, no kipping.

reps

Chest close to the floor, body straight, full lockout.

reps

Shoulders below the elbows at the bottom, arms locked at the top.

Full depth on one leg, the other leg straight in front.

s

Legs straight and level with the floor, on the floor or parallettes.

Your best clean hold in the last month.

Strict means no kip, no swing, no band.

Your levelBeginnerAverage score 0 out of 4

You are building the base. Pull-ups, push-ups and dips are your priority.

Work on these next

  1. Your first strict pull-upNovice
  2. 10 push-ups in a rowNovice
  3. 3 dips in a rowNovice

A practical guide, not a scientific norm.

How the test works

Each answer scores from 0 (beginner) to 4 (elite) against the standards in the table below. Your level is the average of the seven scores, rounded to the nearest level.

The three skills to work on next are your weakest ones, with the exact target that would move each of them up a level. Bringing up a weak link usually helps the rest too.

Answer with strict reps and clean holds only. Kipping pull-ups or half-range dips will give you a level you cannot back up.

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Calisthenics standards by level

The minimum for each level, skill by skill. These standards are a practical guide built from common coaching benchmarks, not a scientific norm. Bodyweight, limb length and training history all shift them.

Minimum per skill for each level

SkillBeginnerNoviceIntermediateAdvancedElite
Max strict pull-ups0 reps1+ reps8+ reps15+ reps20+ reps
Max push-upsunder 10 reps10+ reps25+ reps40+ reps60+ reps
Max parallel bar dipsunder 3 reps3+ reps10+ reps20+ reps30+ reps
Pistol squatNot yetAssisted (box or support)1 to 4 per leg5 to 9 per leg10 or more per leg
L-sit hold (seconds)under 3 s3+ s10+ s20+ s40+ s
HandstandNot yet30 s chest to wall5 s freestanding30 s freestanding60 s freestanding
Bar muscle-upNot yet-With a kip or band1 to 4 strict5 or more strict
A practical guide, not a scientific norm.

What each level means

Beginners are building the base: first pull-up, clean push-ups, supported squats. Novices have the basic movements and a few reps of each. Intermediates own solid rep counts and start on skills like the L-sit and a wall handstand.

Advanced athletes hold a freestanding handstand, do strict muscle-ups and high-rep pull-ups and dips. Elite covers the long holds and rep counts that take years of focused practice.

How to move up a level

  • Train each weak skill two or three times a week, a few hard sets each time.
  • Use progressions: negatives for pull-ups and dips, box pistols, tuck L-sits, wall handstands.
  • Add reps before you add difficulty, and retest every 4 to 6 weeks.
  • Weighted pull-ups and dips build the strength for the muscle-up and higher rep counts.

Track every rep and hold

Straddly logs bodyweight reps, weighted calisthenics and timed holds like the L-sit or handstand. It flags a personal record when you beat your best reps, hold time or estimated 1RM, and you can set a goal like a first muscle-up. Auguste, the coach in the app, builds sessions toward it.

Frequently asked questions

How many pull-ups is a good calisthenics level?

In these standards, 8 strict pull-ups puts you at intermediate, 15 at advanced and 20 or more at elite. Your first strict pull-up is the step from beginner to novice.

How long does it take to reach an intermediate level?

With three focused sessions a week, most people go from beginner to intermediate in 6 to 18 months. Starting bodyweight and consistency change the timeline more than the program.

Are these calisthenics standards scientific?

No. They are practical benchmarks drawn from common coaching standards and experience. They give you a useful picture of where you stand, but there is no official norm for calisthenics levels.

Does bodyweight affect my calisthenics level?

Yes. A heavier athlete moves more load on every rep, so the same rep count means more strength. Weighted pull-ups and dips with an estimated 1RM are a fairer way to compare.

What should I learn first in calisthenics?

Strict pull-ups, push-ups, dips and squats. They build the strength for every skill that comes later, from the L-sit to the muscle-up and the handstand push-up.

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