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3 Powerful Calisthenics Exercises: Why Push-Ups, Pull-Ups, and Squats Are All You Need

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  • Post last modified:November 22, 2024

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Discover the power of the Big 3 calisthenics exercises—push-ups, pull-ups, and squats. Learn how, why, and when to do them for maximum strength and endurance.

Calisthenics Exercises: Why Push-Ups, Pull-Ups, and Squats Are All You Need

Why These Exercises Work

Push-Ups

Why: Push-ups are a compound movement that targets the chest, shoulders, triceps, and core, building upper-body strength and stability.
How: They improve functional fitness by mimicking natural pressing motions. Variations like incline push-ups or archer push-ups allow progressions.
When: Include push-ups 3–5 times weekly, either as part of a circuit or focused strength training.

image of calisthenics exercises where a man is performing perfect pushups in a gym setting

Pull-Ups

Why: Pull-ups develop the upper back, biceps, and grip strength while engaging the core. They balance the pushing motions of push-ups, ensuring structural balance.
How: Variations (e.g., chin-ups, assisted pull-ups) allow accessibility for beginners and intensity for advanced athletes.
When: Schedule pull-up-focused days or integrate them into full-body workouts for optimal results.

man performing pull-ups in a park on a summer day

Squats

Why: Squats target the quads, hamstrings, glutes, and core, making them vital for lower-body strength and mobility. They mimic everyday movements like sitting and standing.
How: From bodyweight squats to single-leg pistol squats, variations can build explosive power or improve joint health.
When: Perform squats 3–5 times a week, adjusting intensity to suit your goals.

man performing a deep squat in a darkened gym setting

How to Structure a Routine with Push-Ups, Pull-Ups, and Squats

Circuit Training Routine

This approach maximizes calorie burn and endurance while covering all major muscle groups.

  • Push-Ups: 10–20 reps
  • Pull-Ups: 5–10 reps (use a resistance band if needed)
  • Squats: 15–20 reps

Complete as many rounds as possible (AMRAP) in 15–30 minutes.

Volume Training Routine

For hypertrophy and balanced training:

  • Day 1 (Push): Push-ups, incline push-ups, or archer push-ups (4–6 sets of 10–20 reps).
  • Day 2 (Pull): Pull-ups, chin-ups, or negative pull-ups (4–6 sets of 5–10 reps).
  • Day 3 (Legs): Bodyweight squats, Bulgarian split squats, or jump squats (4–6 sets of 12–15 reps).

Rep choice: On these, don’t start out with your first set going to failure because you want enough left in the tank to get through all the sets. You want to choose a rep count that, at the end of your sets you will barely, or possibly not even, achieve the number you are striving for. Let’s say you are doing 5 sets of 10 reps. On that 5th set you should be struggling at 8 or 9 but doing your best to get to 10. Once you can complete the 10 reps per set, add reps and try to get to 5 sets of 11 reps next time.

Rest as needed between sets (suggest 1-2 minutes). Repeat the cycle weekly.

Authors Note: You can arrange this however it works for you. I prefer to do push and pull on the same day, then legs either later in the day or opposite days. Depending on my health and recovery ability I often do each exercise 3x weekly. Find how it works for you. Take your time.

image of fitbit app on phone

Strength Training Routine

Focus on slow, controlled movements for maximum strength gains:

  • Push-Ups: Perform slow push-ups or weighted variations (3–5 sets of 6–12 reps).
  • Pull-Ups: Use weighted pull-ups or slow eccentrics (3–5 sets of 3–8 reps).
  • Squats: Progress to pistol squats or tempo squats (3–5 sets of 6–10 reps).

Include 2–3 minutes of rest between sets for recovery.

Authors Note: Don’t just lower (otherwise referred to as the eccentric portion) randomly but choose a pace. Count 1-1000, 2-1000, 3-1000, etc. (whatever you want to do) on the way down, pause briefly, then you can either go slowly back up or, possibly a better option, press forcefully and quickly explode from the bottom position to the top.

How to Get Started

  1. Assess Your Level: Use variations appropriate to your strength and mobility.
  2. Warm Up: Always prepare with dynamic stretches like arm circles, hip openers, and jumping jacks.
  3. Track Progress: Gradually increase reps, sets, or difficulty.

Video Resources for Mastery

Common Mistakes and How to Avoid Them

  • Push-Ups: Sagging hips or flared elbows can cause strain—keep your body straight and elbows at a 45-degree angle.
  • Pull-Ups: Avoid jerking motions or incomplete range of motion—strive for controlled, full movements.
  • Squats: Knees caving inward or leaning too far forward—engage your core and track knees over toes.

Why Push-Ups, Pull-Ups, and Squats Are Enough

  • Efficiency: Cover all major muscle groups in one routine.
  • Adaptability: Exercises can be scaled for beginners to advanced athletes.
  • Functionality: Mimic real-life movements, promoting strength and injury prevention.
  • No Equipment Needed: Perfect for home or on-the-go workouts.

Conclusion

Push-ups, pull-ups, and squats aren’t just the building blocks of bodyweight fitness; they’re all you need to achieve strength, endurance, and mobility. By focusing on proper form, structured routines, and gradual progression, these exercises can transform your fitness journey—whether you’re a beginner or an advanced athlete.

happy motivated couple giving each other a high five with one arm while other is in pushup position

For Beginner Calisthenics click here

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