To progress bodyweight exercises as you get stronger try incorporating one (or more) of the following suggestions into your workout:
1) Increase Repetitions: Gradually increase the number of repetitions you perform for a given exercise. For example, if you started with 10 push-ups, aim to do 15 or 20 as your strength improves.
2) Change Leverage: Modify the lever length by elevating your feet or hands to increase the difficulty of exercises like planks or push-ups. For example performing push ups with your feet elevated.
3) Decrease Rest Time: Reduce the rest time between sets to make your workout more intense and improve cardiovascular fitness.
4) Incorporate Isometric Holds: Integrate isometric holds within exercises to work on stability and control. For example, hold the bottom position of a push-up or squat for a few seconds (or longer!)
5) Increase Time Under Tension: Slow down the tempo of your exercises to increase the time your muscles are under tension. This improves exercise safety and will enhance muscle strength and endurance.
6) Wear A Weighted Vest: By wearing a weighted vest you add more resistance to the same bodyweight exercise. Much like increasing the weight of a dumbbell, barbell or resistance machine. This is a really good way to increase the challenge of bodyweight exercises.
By consistently applying one or more of these methods you can ensure that your bodyweight exercises remain challenging and effective as your strength and fitness improves!