Enter your pull-up, push-up, dip, squat, and plank results to compare your performance against common calisthenics strength standards and discover your overall fitness level.
Explore specialized diagnostics for individual movement patterns.
Evaluate your repetition metrics against normalized data cohorts instantly.
Convert raw rep endurance statistics into actionable athletic percentile scores.
Process time-under-tension variables to mathematically evaluate deep core endurance.
Verify your bodyweight-to-repetition ratio benchmarks against elite athletic curves.
Benchmark your structural lower-body workload volume and baseline capacity limits.
Compare your results against common bodyweight strength benchmarks used by beginners, intermediate athletes, and advanced trainees.
| Movement Pattern | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Strict Pull-Ups | 0 - 3 reps | 4 - 11 reps | 12 - 19 reps | 20+ reps |
| Strict Push-Ups | 0 - 10 reps | 11 - 29 reps | 30 - 49 reps | 50+ reps |
| Strict Bar Dips | 0 - 5 reps | 6 - 17 reps | 18 - 29 reps | 30+ reps |
| Bodyweight Squats | 0 - 15 reps | 16 - 39 reps | 40 - 59 reps | 60+ reps |
| Forearm Plank Hold | 0 - 30s | 31 - 89s | 90 - 119s | 120s+ |
Unlike traditional weightlifting, calisthenics focuses on how efficiently you move your own bodyweight. Relative strength measures your performance in relation to your size, giving you a clearer picture of your real-world fitness level.
By analyzing your pull-up, push-up, dip, squat, and plank performance, FlexMetric estimates your overall bodyweight strength profile and highlights areas that may benefit from additional training.
Many people naturally develop stronger pushing or pulling muscles depending on their training habits. Building balanced strength across different movement patterns can improve performance, support joint health, and reduce the risk of overuse injuries.
Find answers to common questions about calisthenics strength standards and how the FlexMetric assessment works.
A strict repetition means performing the movement with proper form and full range of motion without using momentum. For example, pull-ups should start from a dead hang, and push-ups should lower until the chest reaches the floor.
Bodyweight plays an important role in calisthenics because you are using your own body as resistance. In general, improving strength while maintaining a healthy body composition can positively impact relative strength performance.
Most people benefit from reassessing their performance every 4 to 6 weeks. This provides enough time for training adaptations to occur and allows you to track meaningful progress.
Different exercises challenge the body in different ways. Separating upper-body, lower-body, and core movements helps provide a more balanced picture of your overall fitness level.
This assessment is designed for bodyweight performance standards. If you regularly train with weighted calisthenics exercises, your results may not fully reflect your maximum strength potential.