How the levels work
Each chain goes from the easiest exercise to a hard skill. You start with the first level you cannot pass yet. Train it 2–3 times a week. When you pass the test with good form, move on.
Rules for steady progress
- Quality first: a slow, controlled rep is worth more than a fast, messy one.
- Leave 1–2 reps in reserve in most sets.
- Rest at least one day between sessions for the same muscles.
- Pain in the joints means stop — muscle tiredness is normal, joint pain is not.
Your levels are saved in this browser. For a guided plan, try the Programs page: first pull-up and push-ups.
Questions and answers
How long does it take to do the first pull-up?
Usually 4–12 weeks of regular training, depending on your starting strength and weight.
Can I train every day?
Light skill practice — yes. Hard sessions for the same muscles need 48 hours of rest.
Is street workout enough to build muscle?
Yes, if you keep making the exercises harder over time. That is exactly what the levels are for.
How it is calculated: sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.