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r/bodyweightfitness · u/ZoneCautious9008Aug 1, 2026, 5:17 AM

The Big Three

Can I just do the big three movements when I'm first starting out (pushups, pull-ups, squats)? I want to have a much stronger and healthier body, but I also don't want to do a bunch of different things at first and then lose motivation.

I tried to do calisthenics a couple months ago, and even made a post on here (which I think I deleted, idk why), but I eventually lost motivation for various reasons like my mental health and such. However, I've decided to try and put in the effort again, and I just want to start simple. Any feedback or advice would be appreciated.

127

Comments

u/frazaga9626Aug 1, 2026, 5:21 AM
Sure, focusing on a smaller subset is fine to start. The issue is how you're gonna stay motivated to keep at it. What has changed for you from when you attempted last time vs this time?
- u/ZoneCautious90083Aug 1, 2026, 5:24 AM
  I actually don't know what's changed to be honest. It just feels different. And thank you for affirming my question.
- u/Few_University11557Aug 1, 2026, 5:31 AM
  Nothing wrong with keeping it simple, especially at the start. Three movements cover a lot of ground if you're consistent Pushups, pull-ups, and squats will build a solid foundation. The bigger battle is the mental side you mentioned. Maybe just aim for showing up rather than chasing numbers, that's what got me through the rougher patches
  - u/ZoneCautious90085Aug 1, 2026, 5:34 AM
- u/sayitaintpete1Aug 1, 2026, 10:33 AM
  It’s less about motivation and more about discipline. I brush my teeth twice a day, and I work out M-W-F.
u/Civil_Ad_3386Aug 1, 2026, 5:30 AM
i like to do ppl push ups & dips (day 1), pull ups & rows day 2, squats and planks day 3. i really dislike working out so i just do this and it takes me like 15 minutes and i usually spread out sets thru out the day
- u/ZoneCautious90082Aug 1, 2026, 5:33 AM
  I could see how that'd work, but I like to keep it simple with the same exercises on a few select days. Thank you though.
u/nickmaovich3Aug 1, 2026, 5:31 AM
yes! This is the proper way to start imho! No overthinking, no re-programming each week - just pure foundation. Go for it! You got this
- u/ZoneCautious90081Aug 1, 2026, 5:32 AM
  Thank you brotato.
u/julz17892Aug 1, 2026, 5:37 AM
You sure can. Quick and simple should keep you consistent. I’d add rows dips and leg raises as well.
- u/ZoneCautious90083Aug 1, 2026, 5:41 AM
  Rows are my pull-ups as of right now. As for dips and leg raises, I can add those eventually.
u/Boutnofiddy5Aug 1, 2026, 6:01 AM
That's exactly what I do at the moment. Day 1 - emom pushups, Day 2 - emom pullups, Day 3 - emom squats. Repeat then rest on Sunday.
- u/ZoneCautious90084Aug 1, 2026, 6:04 AM
  What does emom mean?
  - u/Boutnofiddy7Aug 1, 2026, 6:08 AM1 reply
u/Square-Nebula-753042Aug 1, 2026, 6:03 AM
Bro doing just those 3 movements consistently for 3 months will put you quite ahead of anyone overcomplicating their routine and quitting after 2 weeks, Fitness is all about low friction, especially when your mental energy is low. Push pull squat is more than enough to build a solid baseline. Don't worry about optimal right now, just focus on showing up then keep upgrading and progressive overload when these moments get easy for you
- u/ZoneCautious90082Aug 1, 2026, 6:11 AM
  Oh, alright then. Thank you for the help. 🙏
- u/SyrupInteresting6091Aug 1, 2026, 2:18 PM
  Have you done that? Or seen someone getting results doing that? Or are you just taking generic advice from google and pasting it here
  - u/KingNTheMaking1Aug 1, 2026, 3:33 PM2 replies
u/Glittering-Acadia3193Aug 1, 2026, 6:05 AM
Yes, that’s all you need. That’s mostly all I’ve done for years. (Except I also do HSPU).
u/pekkapekka991Aug 1, 2026, 6:16 AM
A fine choice of exercises. The best way to keep going is by working out with someone else or, even better, in a group
u/winoforever_slurp_0Aug 1, 2026, 6:51 AM
I did exactly that for a couple of years and ended up with horrible knots in the muscles between my shoulder blades for months due to a front/back strength imbalance. All the pushups plus chin-ups with not great form strengthened my front more than my back and caused the problems. Adding rows and face pulls fixed it all up, so I recommend you include something like that.
- u/ZoneCautious90083Aug 1, 2026, 7:02 AM
  
  with not great form
  
  Not to sound ignorant or rude, but if I just have good form, then don't I not necessarily need something extra to help with it?
  - u/winoforever_slurp_1Aug 1, 2026, 8:02 AM1 reply
u/swoloswaggins4Aug 1, 2026, 6:59 AM
Checkout kboges on youtube
u/swurahara0Aug 1, 2026, 8:17 AM
Back in my days, the big three were rdl bench squats so I was shocked to see push ups pull ups squats
u/[deleted]1Aug 1, 2026, 8:42 AM
[removed]
u/CoffeeandaTwix3Aug 1, 2026, 8:49 AM
Why not? You are basically covering all the bases. I would maybe change to pull ups dips and squats if possible. But maybe I am weird in that I find dips better on my shoulders than press ups.
u/NoAdministration99201Aug 1, 2026, 9:29 AM
That’s pretty much all I do this summer I’m 38 been doing that and in the winter cause I workout at the park, I use home dip bars for dips inverted rows and walking lunges. I see results.
u/morgan_dnd1Aug 1, 2026, 9:39 AM
Honestly the big three got me off the couch too. i was way more of a sit and game person before, those three didn't feel like a whole production so i actually stuck with it. add pull ups when you can, that one took me forever to get even one rep
u/fridgezebra1Aug 1, 2026, 9:42 AM
sure you can
u/flyingalbatross1-1Aug 1, 2026, 9:45 AM
The opposite of a push up is an inverted row, not a pull up. You need to pair exercises in opposites to avoid overworking muscle sets in one direction only.

Add the opposite of a squat (glute bridges) and you're probably at:

Push-Up

Inverted Row

Squat

Glute Bridge

as a 4-exercise base requiring essentially no equipment. I'm taken it as a given that you can work through a progression suited to your current level for each of the 4. Which will get you quite a long way, keep it simple, keep it consistent and you'll get far with that.

In an ideal world, you'd add some core to this. Planks, dead bugs etc.
- u/Away-Information98411Aug 1, 2026, 1:50 PM
  this is what i’ve been doing as a total beginner at 53. pushups and inverted rows although i use a car battery or a sack of rocks for weight. then body weight squats and glute bridges. i also like those bulgarian split squats. i also do shoulder press and lat pulls with bands for now. i’m feeling much stronger just after a few months. also a bunch of stretching and core work. my workout takes an hour or i can make it 45 minutes and i do it 3x per week. forming the habit is the most important thing. honestly i start to feel shitty on that third day if i don’t get after it! good luck
u/Hot-Profession40911Aug 1, 2026, 9:53 AM
Bro, if keeping it simple means you show up long enough to build the habit, absolutely. You got this. You know what you need to do. Go do it. We’re cheering for ya.
u/bienebee1Aug 1, 2026, 10:05 AM
I do under the table rows instead of pullups, but doing three quick circuits of close to max reps, with minimal breaks between pushup, row, squat and 2-3 minutes between circuits takes less than 20 mins and I feel works really well. I travel a lot and lift weights when I am home, but it can be even 50% of the time where I can't. Just the minimal routine keeps me from regressing and it is something I was able to continue despite my life circumstances changing significantly
u/negativefeed2Aug 1, 2026, 11:02 AM
Armies around the world use push ups, pull ups and running as staple exercises. That doesn't mean that military training is necessarily optimized for long-term joint health, though. In this sense I highly recommended eventually adding balancing exercises such as rows and overhead pressing in the form of exercises like pike push ups. Maybe even some prehab work with isolation scapular work and rotator cuff exercises. One injury might reset months or years of training.
u/burner461Aug 1, 2026, 11:50 AM
https://www.reddit.com/r/bodyweightfitness/wiki/faq/?rdt=50092#wiki_what_routine_should_i_do.3F
u/[deleted]1Aug 1, 2026, 2:44 PM
[removed]
u/Ok_Willingness21741Aug 1, 2026, 4:25 PM
Three months of good to near perfect technique and consistent execution of those three WILL absolutely get you good results, especially in strength.
u/PrimitiveScribe1Aug 1, 2026, 4:28 PM
I’d recommend inverted rows instead of pull-ups to start . With rowing as the pulling baseline , your much less likely to give up and burn out . If you did push-ups , rows, and squats with good form and slow negatives , you’ll be better off than most of the populace tbh
u/Crammucho1Aug 1, 2026, 5:09 PM
If motivation is your issue then do those three. Maybe inverted rows if pullups are too difficult. Most important is to create the routine, don't worry about how much you're doing. Choose a convenient time you can easily stick to each day, then do as much as you feel like doing. Just make sure you do a little every day. Normally it takes 30 days to create the habit/routine, then it should be much easier to keep going.
u/Polyphemus621Aug 1, 2026, 6:00 PM
Absolutely. You can switch to, or add, other moves along the way (e.g. dips instead of pushups, squat variations etc. etc.)
u/VSENSES1Aug 1, 2026, 7:57 PM
I'll just add my pov as someone who has started working out previously in my life and then stopped. Now I've been on it for 2½ years. What *I need* is a structured approach, I need a program laid out, I need goals. A lot of people just do whatever, no clear goal for that days workout, I can't do that I'd stop in a few weeks. And most importantly, I need to go to the gym. Doesn't matter if it's a barbell program, calisthenics or machine program, I can't workout at home. Just can't. Good luck!