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  • Ryoga

How to Break Through Calisthenics Plateau

Updated: Dec 26, 2023

A man is doing one arm handstand outside

Navigating through the world of calisthenics can be quite a journey. Along the way, you might encounter hurdles, one of which is the dreaded calisthenics plateau. But fear not - with the right strategies and a little perseverance, you can overcome the fitness plateau of calisthenics and continue progressing toward your fitness goals.

Understanding the Calisthenics Plateau

A calisthenics plateau manifests in three ways:

  1. Lack of improvement in skills

  2. Not seeing visible physical improvement

  3. Loss of Motivation and Struggle to Stick to Your Workout Routine

Let's delve into each of these and explore effective solutions.

#1 Breaking through the Skill Plateau

If you find yourself stuck at calisthenics plateau #1 — Not seeing any improvement in skills, such as mastering the front lever or planche, there are two possibilities.

Insufficient Physical Strength

Mastering advanced calisthenics moves such as the front lever or planche requires significant strength and endurance. Let's say you want to be able to perform the front lever. The strength requirements for the front lever could be 3 sets of hanging L-sit holds for at least 20 seconds, 20 reps of hanging high knee raises, 10 L-sit pull-ups, and 10 reps of upside-down deadlifts.

Solution: Basic Strength Training

If you find yourself lacking the strength for these movements, it's worthwhile to build a solid foundation through basic calisthenics workouts. This step will serve as the groundwork for executing more complex moves later on.

Incorrect Execution

Even if you possess the necessary strength, following the right steps is crucial. For example, aspiring to achieve the human flag involves learning various steps, such as transitioning from the starting position to the goal position, proper gripping techniques, and more.

Solution: Instructional Videos

Use platforms such as YouTube to find detailed instructional videos that guide you from step 1 to step 10. These can guide you through each step of the move, helping you understand the proper techniques and progressions.

Funny Fact about Skill Development

In my experience, there were days when I suddenly could perform a one-arm pull-up, even though I couldn't do it just a few days ago. With that being said, it's entirely possible that you might already be making substantial progress, and you could potentially achieve your goals tomorrow.

#2 Overcoming the Physique Improvement Plateau

If your physical appearance isn't improving despite regular workouts, consider these possible reasons:

You Are Used to Your Workout Routine and Not Pushing Yourself Hard Enough

One possibility is becoming used to your workout routine and not pushing yourself hard enough. Do you remember when you started working out and how exhausting it was to complete the workout menu? However, over time, as we consistently train at the same intensity, our bodies adapt. When we reach a point where the routine feels less challenging, growth may slow down. This often results in finishing workouts early when motivation wanes. Not pushing yourself hard enough is a challenge that can happen in any sport, and it's a primary reason for not seeing the desired results.

Solution: Download Workout Apps

A practical solution is to download a workout app and follow structured routines. Such apps often provide information on exercises, reps, sets, and rest times. Following these structured workout routines forces us to push our limits and break through plateaus.

Inadequate Nutrition

The second possibility is not consuming enough macros and calories. Without proper nutrition, our bodies might not have the necessary fuel for muscle growth.

Solution: Macro Tracking App

Use a macro tracking app to monitor your nutritional intake. This tool ensures you're meeting your dietary requirements, thus supporting your physique improvement.

#3 Tackling the Motivation Plateau

If a lack of motivation characterizes your calisthenics plateau and struggle with committing to consistent workouts, here are some solutions to reignite your enthusiasm.

Solution: Workout with a Partner

Staying motivated can be challenging when working out alone. Working out with your mates can add an element of accountability and competition, making your fitness journey more enjoyable and motivating to push each other to new heights. If you don't have someone to train with, consider meeting someone at a local calisthenics park to work out together.

Solution: Motivational Calisthenics Videos

Suppose a calisthenics park isn't nearby, and you have no opportunity to meet a workout partner. In that case, you can search for motivational calisthenics videos on YouTube, such as competitions or calisthenics athletes showcasing incredible strength. These visuals could serve as powerful motivators and reignite your passion for your fitness journey.

Solution: Diverse Workout Apps

If your routine feels monotonous, a workout app can introduce new exercises and intensities, keeping your workouts engaging and fun.


Overcoming a calisthenics plateau may seem daunting, but with the right approach, it's entirely achievable. Remember, the key is to stay consistent, push your limits, and enjoy the process.

These are my recommendations for macro tracking and workout apps


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