Pull-ups are one of those exercises that look easy until you try them yourself. They’re a powerful test of strength, balance, and endurance.
How many pull-ups should you be able to do?
12+ pull-ups for men and 8+ pull-ups for women makes you an advanced athlete. 8+ pull-ups for men and 3+ for women is considered intermediate.
Although these numbers can serve as a rough benchmark, the reality is that everyone’s body is different. Your ability to perform pull-ups depends on various factors, such as your age, gender, fitness level, and specific strength goals.
Pull-ups demand coordination of multiple muscle groups, particularly in your upper body and core. While many exercises focus on isolated muscles, pull-ups are unique because they combine strength, control, and stability into one smooth movement.
Whether you’re training for a sport, working towards functional strength, or simply looking to improve your overall fitness, pull-ups can provide a solid benchmark for tracking your progress. They also translate well into other areas of life and fitness—such as climbing, swimming, obstacle course races, and more — making them one of the most versatile exercises in your toolkit.
Pull-ups primarily target the muscles in your upper back and arms. Here’s a breakdown of the major muscle groups involved:
Because pull-ups engage so many muscles simultaneously, they’re an excellent measure of overall upper body strength and endurance.
There’s no one-size-fits-all answer when it comes to pull-ups. Your ability will depend on several factors, including your fitness level, body weight, and experience. Here’s a rough guide to help set expectations and goals.
| Age | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| <21 | 1 | 8 | 17 | 27 |
| 21-40 | 5 | 14 | 25 | 37 |
| 41-50 | 3 | 9 | 22 | 26 |
| 50+ | 1 | 4 | 16 | 18 |
| Age | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| <21 | 1 | 1 | 9 | 17 |
| 21-40 | 1 | 6 | 15 | 26 |
| 41-50 | 1 | 3 | 13 | 19 |
| 50+ | 1 | 1 | 10 | 12 |
These are not strict guidelines, but rather general benchmarks to help you gauge your progress. There are many strong athletes who struggle with pull-ups due to body mechanics or previous injuries, while others might excel despite less overall strength.
U.S. Marines: The Marines are the only branch that includes pull-ups in their standard physical fitness test (PFT). To achieve a maximum score:
Army, Navy, Air Force, and Coast Guard: These branches do not include pull-ups as part of their standard physical fitness tests. Instead, they test push-ups. However, the Army encourages soldiers to be proficient in pull-ups as it aids in rope climbing and obstacle course performance, which are commonly part of training.
While the exact requirements for pull-ups are specific to the Marines, being good at them is beneficial across branches for specialized training, climbing, navigating obstacles, and overall upper body strength.
Many factors can make pull-ups challenging. Here are some common obstacles and how to address them:
Weak Grip Strength: If you can’t hold onto the bar, you won’t be able to perform pull-ups. Strengthen your grip with exercises like dead hangs, farmer’s carries, and towel pull-ups.
Excess Body Weight: Pull-ups are essentially bodyweight exercises, so the more you weigh, the more you have to lift. Fat loss efforts can make pull-ups more achievable.
Insufficient Back and Arm Strength: Pull-ups require significant strength in your lats and biceps. Incorporate accessory exercises like rows, lat pulldowns, and bicep curls to help you build the necessary strength.
Lack of Core Stability: A strong core is essential for keeping your body stable during the movement. Work on planks, hanging leg raises, and hollow body holds to improve your core strength.
Fear of Failure: Pull-ups are intimidating. The fear of not being able to do one often keeps people from even trying. Start with negative pull-ups (where you focus on the lowering phase of the movement) to build confidence and strength.
Not everyone can hop on a bar and bust out a set of pull-ups, and that’s okay! Here are some progressive methods to help you work towards achieving your first pull-up, or increasing your current max.
Negative Pull-Ups: Begin by jumping or stepping up to get your chin over the bar, then slowly lower yourself down. This focuses on the eccentric part of the movement, which helps build the strength needed for a full pull-up.
Assisted Pull-Ups: Use an assisted pull-up machine to build your technique. If you don’t have access to a machine, loop a resistance band over the bar and place your feet in it to assist with the upward motion. This can help you complete more reps as you build strength.
Scapular Pull-Ups: Focus on engaging your shoulder blades at the beginning of the movement. By working on scapular activation, you’ll be better prepared to initiate the pull-up.
Use Variations: Try switching up your hand positioning (wider grip, narrow grip, chin-ups) to target different muscles and keep your body adapting.
The time it takes to improve your pull-ups depends on several factors, including how often you practice, your starting strength, and your consistency. For most people, achieving their first unassisted pull-up can take anywhere from 4 to 12 weeks, depending on their starting fitness level. However, don’t be discouraged if it takes longer—what’s important is that you’re making steady progress.
Make sure to track the number of reps you can do, the variations you’re using, and the resistance levels you’re working with. This data will help you see your progress over time and make adjustments to your training plan as needed. Seeing small progress each session also boosts motivation and keeps you focused on your goal.
Your body composition can significantly impact your pull-up performance. People with leaner bodies and a high strength-to-weight ratio tend to find pull-ups easier. If you’re carrying extra weight, especially fat, the exercise becomes more difficult simply because you have more mass to pull up. On the flip side, gaining muscle and reducing fat can make pull-ups easier over time.
Your unique muscle distribution and body mechanics also play a role. Some people naturally have stronger lats or biceps, or have muscles more suited to the pull-up movement. This is why it’s essential to focus on your individual progress and not compare yourself to others, but focus on beating your own personal bests.
Here’s a sample pull-up program designed to help you progress, whether you’re aiming for your first pull-up or increasing your reps.
For Beginners:
| Exercise | Sets | Reps |
|---|---|---|
| Cable Lat Pull Down | 3 | 8-10 |
| Deficit Push-Ups | 3 | 5-8 |
| Cable Lat Pull-Down | 3 | 12-15 |
| Cable Triceps Pushdown | 3 | 30s on/30s off |
For Intermediate Lifters:
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Up | 2 | AMRAP |
| Weighted Pull-Up | 3 | 3-5 |
| Dumbbell Bent Over Row | 3 | 8-12 |
| Hanging Leg Raise | 3 | 10-15 |
For Advanced Lifters:
| Exercise | Sets | Reps |
|---|---|---|
| Weighted Pull-Up | 4 | 4-6 |
| Towel Pull-Up | 3 | 5-8 |
| Scapular Pull-Up | 3 | 10 |
| Hollow Hold | 4 | 30s-60s |
Ready to conquer the pull-up? Legend Workout Tracker is here to help. With Legend, you can plan your pull-up routine. It will guide your workout and gives you updating progress charts as you do each rep. Whether you’re training for your first pull-up or chasing high-rep mastery. Start tracking your pull-up progress today, and crush those benchmarks.
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