Skip to content

Why You Should Start Street Lifting

Looking to take your calisthenics training to the next level? Discover the benefits of street lifting, a combination of street workout and powerlifting, and how it can help you build strength and muscle mass. Find out when to start and how to progress in this exciting sport. #StreetLifting #Calisthenics.

If you’re looking to take your calisthenics training to the next level and build strength and muscle mass, then street lifting may be the perfect option for you. Street lifting combines the elements of street workout and powerlifting, where athletes compete to lift as much weight as possible in exercises like pull-ups and dips. It’s not only a competition but also a style of training that allows you to add weights to your bodyweight movements, providing a greater challenge and the ability to track your progress more effectively. However, street lifting should only be attempted by advanced calisthenics athletes who already have a solid foundation in pull-ups and dips. So if you’re ready to step up your training and see impressive results, give street lifting a try.

Why You Should Start Street Lifting

What is street lifting?

Street lifting is a strength sport that combines street workout and powerlifting. In this sport, athletes compete to lift as much weight as possible in two exercises: pull-ups and dips. Some competitions may also include muscle-ups and back squats. Athletes have three attempts to reach their maximum weight and are ranked in body weight and age categories. The winner is determined by who has the highest total score. Street lifting takes traditional calisthenics movements to the next level by adding weighted resistance.

Street lifting or weighted calisthenics?

Street lifting is often mistaken for weighted calisthenics, but there is a distinction between the two. Street lifting is a competition where athletes aim to lift heavy weights in specific exercises. Weighted calisthenics, on the other hand, is a style of training that involves adding extra weights to bodyweight movements. While street lifting is focused on competition and setting new personal records, weighted calisthenics allows for more variety in the exercises that can be performed with added resistance, such as planche or dragon flag.

Benefits of street lifting

Street lifting or weighted calisthenics, in general, offers several benefits compared to regular bodyweight training. Here are a few of them:

  1. Building more strength and muscle mass: By adding weights to your calisthenics movements, you can increase the resistance and challenge your muscles to adapt and grow stronger. This can lead to greater gains in both strength and muscle mass.

  2. Easier progression: With regular bodyweight training, it can be challenging to progress once you reach a certain number of reps in an exercise. By incorporating weights into your training, you can continue to make progress by increasing the weight or reps, allowing for more consistent growth.

  3. Easier tracking of progress: Adding weights provides a tangible way to measure your progress. You can easily track how much weight you are lifting and see improvements over time, which can be highly motivating and help you stay on track with your fitness goals.

Why You Should Start Street Lifting

When to start street lifting?

Street lifting should only be attempted by advanced calisthenics athletes who already have a good foundation in pull-ups and dips. A rough prerequisite guide would be to be able to do at least 15 pull-ups and 25 dips with perfect form. These exercises form the basis for street lifting, and having a solid foundation in them is essential before venturing into the world of weighted calisthenics.


If you’re new to street lifting, it’s essential to start with a structured training program. A simple and effective program to begin with is the 5×5 plan. In this program, you perform five sets of five reps with additional weight. Start with a weight that challenges you but allows you to complete the prescribed number of reps with good form. Gradually increase the weight each training session to continue progressing and building strength.

For example, on day one, you might start with 5×5 with 5kg, and on the next training day, you can increase the weight to 10kg. If you find that the weight increase was too challenging, you can decrease the incremental increase to ensure steady progress. Once you know your maximum weight, you can also increase the number of reps per set and continue progressing in the same manner.

Establishing a structured program will help you track your progress, make consistent gains, and prevent injuries by gradually increasing the intensity of your workouts.

Scheduled competitions 2022

For those interested in competing, there are scheduled street lifting competitions for the year 2022 organized by the International Street Lifting Federation. These competitions provide an opportunity to showcase your strength and skills in a competitive environment and challenge yourself to reach new heights in your training.


If your ultimate goal in calisthenics is to build strength and muscle mass, then incorporating weighted calisthenics and potentially competing in street lifting can be an excellent choice. Weighted calisthenics offers unique benefits compared to regular bodyweight training, such as increased resistance, easier progression, and better tracking of progress. However, it’s crucial to ensure that you have a solid foundation in pull-ups and dips before starting street lifting, as it is a sport that requires advanced skills and strength.

How strong can you get with calisthenics?

Calisthenics has the potential to develop extraordinary strength in individuals who train consistently and progress strategically. With the right training program and dedication, calisthenics can help you build an impressive level of strength. However, it’s important to note that the specific level of strength you can achieve will depend on various factors, including genetics, training intensity, nutrition, and recovery.

Calisthenics focuses on bodyweight movements that engage multiple muscle groups and require significant strength and control. Through exercises like pull-ups, dips, push-ups, and handstands, you can develop incredible upper body and core strength, as well as overall muscular endurance.

It’s worth mentioning that calisthenics is not limited to just bodyweight exercises. Weighted calisthenics allows for the addition of extra resistance, further challenging your muscles and potentially leading to even greater strength gains. By progressively increasing the weight or difficulty of your calisthenics movements, you can continue to push your limits and achieve new levels of strength.

Is Bulking with calisthenics possible?

Yes, it is possible to bulk (gain muscle mass) with calisthenics. Just like traditional weightlifting, calisthenics can stimulate muscle growth through progressive overload. Progressive overload refers to gradually increasing the intensity or resistance of your training to force your muscles to adapt and grow stronger.

In calisthenics, progressive overload can be achieved by manipulating variables such as the number of repetitions, sets, rest periods, and exercise difficulty. As you become stronger, you can increase the challenge by adding extra repetitions, sets, or progressing to more advanced variations of the exercises.

To support muscle growth, it’s important to ensure you’re consuming enough calories and nutrients. Calisthenics athletes looking to bulk should aim for a caloric surplus, meaning they consume more calories than they burn. This surplus provides the energy needed for muscle growth and repair.

Including an adequate amount of protein in your diet is also crucial for muscle protein synthesis, which is the process by which your body builds and repairs muscle tissue. Aim to include high-quality sources of protein in each meal, such as lean meats, eggs, dairy products, legumes, and plant-based proteins.

Additionally, incorporating resistance training with added weight, such as weighted calisthenics or using weight vests, can further stimulate muscle growth and help with the bulking process.


The information provided in this article is for general informational purposes only and should not be considered as professional advice. Engaging in street lifting or weighted calisthenics exercises carries inherent risks, and it is recommended to consult with a qualified fitness instructor or healthcare professional before starting any new exercise regimen. Your safety and well-being should always be prioritized when engaging in physical activities.

Leave a Reply

Your email address will not be published. Required fields are marked *