Neighborhood park in late afternoon

Are you ready to start making insane progress with your strength training?

Maybe you’re looking to put on some muscle mass and finally get your first pull-up.

Or maybe you’ve been struggling to lose weight as part of your overall health and wellness journey.

Starting a new streetlifting workout program could be just the kickstart you need to finally reach your fitness and health goals.

You can start for free, it can be tailored to any fitness level, and you won’t have to fight through a crowded gym.

While I’m a complete beginner to streetlifting, I’m no stranger to other forms of strength training: bodybuilding (where I would have specific days for different muscle groups), powerlifting, and a combination of bodyweight exercises and cardio.

I switch my training methods up every few months just to keep things fun and interesting. If you’re like me and want to try something totally different, I recommend you give this streetlifting workout a try!

No matter what your training goals are, this is a strength sport that will have you burning fat and building muscle fast. Plus, unlike bodybuilding, you’ll save yourself some time by training multiple muscle groups at once.

What Is Streetlifting?

Streetlifting is its own unique sport that can be described as weighted calisthenics. It also combines elements of powerlifting which makes it a sport in its own right.

Streetlifters use additional weight to make bodyweight exercises more challenging.

And let me tell you, after trying to get through an entire streetlifting program, I have newfound respect for these athletes.

Streetlifting competitions feature 4 different exercises: pull-ups (or chin-ups), muscle-ups, back squats, and dips.

As a beginner, you want to focus on your technique first. As you develop your muscles with hypertrophy training, you’ll be able to add more weight.

Why You Should Start A Streetlifting Program

Starting a streetlifting program is one of the quickest ways to build muscle, lose weight, and burn fat. This functional strength training sport could be just what you need to get into the best shape of your life.

In case you’re not already convinced, here are some more reasons why you should start a streetlifting program:

  • You can train with very basic equipment (or no equipment at all!)
  • Your location doesn’t matter. If you don’t live near a park or have access to a gym, you can practice some bodyweight movements at home.
  • Your fitness level doesn’t matter. It’s so easy to lessen your training load or modify the exercises if you’re not strong enough yet.
  • Functional strength exercises help you get through everyday things like carrying groceries from your car or picking up your kids (or nieces and nephews).

To me, there aren’t any cons to trying a new way to get healthy. Train smart, check with your doctor first if need be, and have fun!

Streetlifting Training Program for Beginners: My Experience

The great thing about streetlifting is that anyone can do it regardless of their current fitness level. Full disclosure: my upper body strength is seriously lacking. Push ups are my enemy and my shoulder mobility leaves much to be desired.

So for a total beginner like myself, my training goal is simply to be able to perform the movements with the right technique. The only streetlifting movement I’ve mastered is the back squat. So for that exercise, I’m tracking my progress by how much weight I can add to the bar.

As for tricep dips and pull ups, I decided to practice those at my local park. Muscle ups are too advanced for me right now. I’ll gradually work my way up to those as I get stronger.

Dips for Beginners

My local park had parallel bars that I could practice on. Of course, you could join a gym if you want. Or you can strengthen your triceps at home. Check out this quick video on how to do a tricep dip with nothing but your bodyweight and the floor.

These floor tricep dips are great for beginners.

By the way, you should always listen to your body. If you feel any pain beyond the expected burn as your muscles are working, stop doing that exercise and check your form.

Pain usually comes from improper technique. Or it could also be that this exercise is too advanced for you. If that’s the case, practice dips from the floor before you progress to parallel bars.

I did 3 sets of 4 repetitions with at least 2 minutes of rest in between each set. Hey, we all gotta start somewhere!

Katherine Lojac doing tricep dips in a neighborhood park.
Tricep dips are super challenging!

I was pretty happy that I had gloves for both the dips and the pull-ups because the bars were COLD.

If you’ve never done dips before it’s a good idea to go over some tips to perform them correctly.

Pull-ups for Beginners

Pull-ups are tough. Really tough. It’s a personal goal of mine to achieve one pull-up by the end of this year.

If you want to get your first pull-up, start by practicing the dead-hang. It’s exactly what it sounds like. You grab the bar and hang there for as long as you can.

Katherine Lojac performing the dead-hang in a neighborhood park.
Me struggling to dead hang

If you struggle with shoulder pain or a stiff upper back, do the dead-hang. My shoulders felt great for the rest of the afternoon!

You can also practice doing a negative pull-up. Get into the pull-up position, (if you have something to help you get up there), and maintain that position for as long as you can.

You can start from the way beginning (like I did) and do the dead-hang for 3 sets for as long as you can.

So, just to recap here’s what I did for my first ever streetlifting workout routine.

  • Warm up: 10 minute brisk walk

  • Dips: 3 sets of 4

  • Pull-up progression: Dead-hang: 3 sets x 15 seconds

  • Squats: 3 sets of 15

  • Cool down: 10 minute walk

Katherine Lojac attempting a pull-up.
Me, failing at a pull-up 😂

Beyond The Workout

There are a lot of other factors that go into having an awesome workout. Whether your training goal is to burn fat, put on muscle mass, or simply to get your body moving, you’ll need to create a healthy routine for yourself.


I won’t go into too much detail here but let’s just say I used to really underestimate the power of a good night’s sleep. We all know that sleep gives us the energy to grind through those really tough exercises.

Now the next step is to create a sleep routine that you can stick to.

What works for me is watching a relaxing YouTube video or two right before bed. (But not without my blue-light blocking glasses.)

Nutrition + Water Intake

Food is fuel. Fuel yourself properly and you’ll be surprised at what you can achieve.

If you’re new to streetlifting, it’s a very taxing sport. Make sure that you eat carbs before you work out so your body has the energy that it needs. Protein after your workout is a must.

Here’s what I ate and drank before my workout:

  • 2 slices of Ezekiel bread

  • 1 tbsp vegan butter (I’m not vegan; I just don’t eat a lot of dairy…except for pizza).

  • 2 tsp raw honey

  • An apple

  • 10 oz black coffee

I’m by no means saying that you should eat what I ate or anything remotely similar. You eat how you feel your best. If your body needs more, eat more.

Water intake is also super important. I drink 24-30 ounces of water before I have my breakfast/pre-workout snack. My daily water intake is usually 96-120 ounces per day.

If you’re first starting out trying to drink more water, start with half your body weight in ounces. So if you weigh 150 pounds, aim for 75 ounces of water per day.

A Few More Thoughts…

Streetlifting is a fun way to get outside (if you choose to do it in a park) and try something new. You can start as a total beginner like I did. If you’re more advanced you can up the intensity by adding weight to the exercises. Once you get to that level, you might even want to join a competition!

I don’t know if I’ll ever devote the time necessary to join a competition but this form of functional training is going to be a staple of mine. One of the best things about working out is being able to look back at your progress. So don’t forget to keep track with your phone (or a notebook if you’re old school).

There were so many unexpected benefits of trying out streetlifting. My shoulder and upper back stiffness were gone and my core actually felt like it got a good workout too!

And because I was outside at a park, it felt more like I was playing than working out. If you think exercise is boring, I highly recommend you try streetlifting. Whether your goal is to burn fat, build muscle mass, or lose weight, you’ll be kicking your fitness into high gear.

If you don’t have access to a park or a gym, you can still get fit. The best streetlifting equipment is designed to level up your fitness. Invest in yourself and start your streetlifting journey now.

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