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r/bodyweightfitness · u/ZoneCautious90081 авг. 2026 г., 05:17

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.

126

u/frazaga96261 авг. 2026 г., 05:21
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/ZoneCautious900831 авг. 2026 г., 05:24
  I actually don't know what's changed to be honest. It just feels different. And thank you for affirming my question.
- u/Few_University115571 авг. 2026 г., 05:31
  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/ZoneCautious900851 авг. 2026 г., 05:34
- u/sayitaintpete11 авг. 2026 г., 10:33
  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_33861 авг. 2026 г., 05:30
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/ZoneCautious900821 авг. 2026 г., 05:33
  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/nickmaovich31 авг. 2026 г., 05:31
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/ZoneCautious900811 авг. 2026 г., 05:32
  Thank you brotato.
u/julz178921 авг. 2026 г., 05:37
You sure can. Quick and simple should keep you consistent. I’d add rows dips and leg raises as well.
- u/ZoneCautious900831 авг. 2026 г., 05:41
  Rows are my pull-ups as of right now. As for dips and leg raises, I can add those eventually.
u/Boutnofiddy51 авг. 2026 г., 06:01
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/ZoneCautious900841 авг. 2026 г., 06:04
  What does emom mean?
  - u/Boutnofiddy71 авг. 2026 г., 06:081 ответ
u/Square-Nebula-7530421 авг. 2026 г., 06:03
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/ZoneCautious900821 авг. 2026 г., 06:11
  Oh, alright then. Thank you for the help. 🙏
- u/SyrupInteresting60911 авг. 2026 г., 14:18
  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/KingNTheMaking11 авг. 2026 г., 15:332 ответа
u/Glittering-Acadia31931 авг. 2026 г., 06:05
Yes, that’s all you need. That’s mostly all I’ve done for years. (Except I also do HSPU).
u/pekkapekka9911 авг. 2026 г., 06:16
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_01 авг. 2026 г., 06:51
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/ZoneCautious900831 авг. 2026 г., 07:02
  
  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_11 авг. 2026 г., 08:021 ответ
u/swoloswaggins41 авг. 2026 г., 06:59
Checkout kboges on youtube
u/swurahara01 авг. 2026 г., 08:17
Back in my days, the big three were rdl bench squats so I was shocked to see push ups pull ups squats
u/[deleted]11 авг. 2026 г., 08:42
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u/CoffeeandaTwix31 авг. 2026 г., 08:49
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/NoAdministration992011 авг. 2026 г., 09:29
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_dnd11 авг. 2026 г., 09:39
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/fridgezebra11 авг. 2026 г., 09:42
sure you can
u/flyingalbatross1-11 авг. 2026 г., 09:45
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-Information984111 авг. 2026 г., 13:50
  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-Profession409111 авг. 2026 г., 09:53
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/bienebee11 авг. 2026 г., 10:05
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/negativefeed21 авг. 2026 г., 11:02
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/burner4611 авг. 2026 г., 11:50
https://www.reddit.com/r/bodyweightfitness/wiki/faq/?rdt=50092#wiki_what_routine_should_i_do.3F
u/[deleted]11 авг. 2026 г., 14:44
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u/Ok_Willingness217411 авг. 2026 г., 16:25
Three months of good to near perfect technique and consistent execution of those three WILL absolutely get you good results, especially in strength.
u/PrimitiveScribe11 авг. 2026 г., 16:28
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/Crammucho11 авг. 2026 г., 17:09
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/Polyphemus6211 авг. 2026 г., 18:00
Absolutely. You can switch to, or add, other moves along the way (e.g. dips instead of pushups, squat variations etc. etc.)

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