estimated Read Time: 3 Minutes
Most people who start calisthenics quit within weeks.
Why? Because it looks easy on Instagram… and then they try it.
They come in wanting a planche, a front lever, or a muscle-up — on day one. Then reality hits. Even the regressions are hard. They get sore. Progress feels slow. They stop showing up.
But here’s the truth:
You’re not failing. You just need a better system.
And in this article, we’ll show you a few simple, practical ways to actually make calisthenics stick.
Je-an (Coach, L9 Fitzroy):
“It’s a humbling journey. People don’t realise how hard even the regressions are. But if you break it into small wins, the journey becomes doable.”
Ronaldo (Coach, L9 Prahran & Nunawading):
“Mindset and consistency are everything. You don’t need to go hard. You need to go often.”
It’s not about going 100% every session.
It’s about showing up — even if you’re tired, even if it’s just a light session, even if you’re “not feeling it.”
Just turn up.
Do less if you need to. Muck around if you really can’t be bothered. Do less than the minimum.
Just turn up.
That’s how habits are built. That’s how strength is earned. That’s how progress happens.
Not “maybe.” Not “if I feel good.”
Pick two days. Lock them in. And go — even if you’re late, even if it’s a lazy session.
It doesn’t even have to be at L9. But treat it like brushing your teeth. Or wiping your bum. You just do it.
Stop chasing the planche. Stop thinking about the muscle-up.
Set smaller goals you can hit this month.
Here are 9 powerful beginner goals to work toward:
60-second dead hang
3 pull-up negatives with control
12 incline rows
5–10 bodyweight squats with perfect form
4–5 clean push-ups
20-second active hollow hold
15-second crow pose
Sit comfortably in a deep squat for 30 seconds
Touch toes with legs straight (flexibility)
These are real wins that build the base for advanced skills. And each one is a confidence boost.
At L9, we run 12-week (84-day) training cycles — enough time to build habits and make real progress.
A study from University College London found it takes 66 days on average to build a fitness habit.
That’s why we go for 84 — to make sure it sticks.
Here’s what we’ve seen at L9:
80% of members who complete a full cycle go on to complete 4.
Most members who train 2–3x per week consistently for a year reach intermediate or advanced levels.
Nearly all who complete one full cycle come out stronger, leaner, and with at least one new skill.
If you’re just starting out, don’t overthink it.
–> Your goal should be to complete one cycle. (Learn more about the L9 Program)
Then follow your nose.
But if you do, you’ll get:
Structured 12-week bodyweight programming Coaches who actually know calisthenics The best training facility for bodyweight fitness in Australia Specialist bodyweight classes & drills A community that lifts each other up An app to track drills, skills & progress
Everyone experiences DOMS (Delayed Onset Muscle Soreness) eventually! Its a side-effect of working out and pushing hard. Essentially your muscles are sore because So what’s
estimated Read Time: 3 Minutes Why You Still Don’t Have a Pull-Up Pull-Ups are one of the most misunderstood movements in Bodyweight and Calisthenics training.
Starting the L9 Program is easier than you think. If you don’t want to read this article then here is everything you need to know
estimated Read Time: 3 Minutes Why People Quit So Fast Most people who start calisthenics quit within weeks.Why? Because it looks easy on Instagram… and