KolibiCalisthenics level test. Find your starting point.
Enter what you can do today. You get your level, your strongest exercise and the exercises your Kolibi plan would start with.
A guess is fine. Count clean reps in a row.
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Your level
Fill in push-ups, pull-ups, squats and plank to see your level.
How it works
Enter how many clean reps you can do in a row and how long you can hold a plank. Each exercise gets 0 to 4 points from the Kolibi Standards, and the average gives your level. Your strongest and your weakest exercise show where you shine and what to train next. The starting exercises follow the same rules as the plan setup in the Kolibi app, including your gear.
Questions
How many push-ups should a beginner do?
Anything from 0 to 15 is a normal start. In the Kolibi Standards under 5 is Beginner and 5 to 14 is Novice. If full push-ups still feel hard, incline push-ups against a table build the strength fast.
What is a good number of pull-ups?
Your first clean pull-up is a real milestone. 5 to 9 is a solid level, 10 to 19 is strong and 20 or more is the top band in the Kolibi Standards.
How long should I be able to hold a plank?
30 to 60 seconds is a good base. From 2 minutes you are strong, from 3 minutes you are in the top band. Once planks feel easy, harder holds like the hollow hold bring you further than ever longer planks.
How fast can I move up a level?
With 2 to 3 sessions a week many people notice clear progress after a few weeks. Kolibi suggests the next step as soon as you reach your target on an exercise.
Is this the same as in the app?
Yes for the starting exercises: they follow the plan setup rules of the app. Level, strength and focus are an extra overview from your numbers.
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