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Master pull-ups whether you’re just starting out or already a seasoned athlete.
Pull-ups are a staple bodyweight exercise that test your upper body strength, offering both a challenge and a reward. Beginners may struggle with just a few, while the average man should be able to do 6 and the average woman about 3. Advanced athletes can push much further—up to 39 pull-ups for men and 22 for women! This article will guide you on the ideal pull-up numbers based on your gender, age, and fitness level, along with expert tips and exercises to help you perform more pull-ups, courtesy of ACE-certified personal trainer Monica Morris.
What is considered a strong number of pull-ups?
For men, doing 12–15 pull-ups is considered intermediate, while 26–39 pull-ups is classified as strong or elite. For women, 6–7 pull-ups is intermediate, and 14–22 pull-ups is strong or elite. Factors like age, weight, gender, and overall fitness level influence the maximum number of pull-ups you can achieve. The typical man should manage at least 6, and the typical woman should be able to do 3.
How to improve your pull-up performance
Pull-up Standards for Men, Women & Children
Most men should aim to do at least 6 pull-ups. Exact data on adult men is hard to come by since this number varies with factors like age, weight, and fitness level. On average, a man weighing between 120 and 220 pounds (54 to 100 kg) and aged between 20 and 45 should be able to perform around 6 pull-ups.
- For beginners, men may start with only 1–3 pull-ups.
- For an intermediate level, men should hit 12–15 pull-ups, though lighter men can generally do more than heavier men.
- Strong or elite men should aim for 26–39 pull-ups, while heavier men near 220 pounds (100 kg) will likely fall in the 20–28 range.
- As men age past 45, their pull-up performance will gradually decline. A typical 60-year-old man at an intermediate level may only manage 4 pull-ups.
Most women should be able to do 1–3 pull-ups. Like men, data on women’s pull-up ability is also limited and depends on age, weight, and fitness. Typically, women aged 20 to 45 weighing between 90 to 180 pounds (41 to 82 kg) should manage up to 3 pull-ups.
- For beginners, women might only manage 0–1 pull-ups.
- An intermediate level for women is 6–7 pull-ups, influenced by their weight.
- Strong or elite women can do 14–22 pull-ups, with lighter women doing more and heavier women closer to 180 pounds (82 kg) falling in the 12–19 range.
- As women age past 45, their ability to do pull-ups declines faster than for men. By 60, most women in average or intermediate fitness will only manage 0–1 pull-ups.
Children between the ages of 6 and 12 should be able to do 1–2 pull-ups. Both boys and girls in this age range should aim for 1–2 pull-ups to be in the 50th percentile based on the Presidential Physical Fitness Challenge. To be considered strong (85th percentile), boys should be able to do 4–7 pull-ups (the older they are, the more they can achieve) and girls 2–3.
- Boys aged 13–17 should do 3–8 pull-ups to be in the 50th percentile, with the 85th percentile reaching 13 pull-ups.
- Girls aged 13–17 should be able to do at least 1 pull-up to be in the 50th percentile, or 2 to be in the 85th percentile.
- As girls enter puberty, the number of pull-ups they can perform tends to drop due to a decrease in their strength-to-weight ratio. Boys, on the other hand, continue to increase their pull-up ability as they age.
Tips for Improving Your Pull-Up Performance
Focus on perfect form. Using the correct form protects you from injuries and ensures that you activate all the muscles involved in pull-ups, helping you improve both strength and performance. To do a pull-up correctly:
- Hang from the bar with palms facing away from you, just slightly wider than shoulder-width.
- Engage your back muscles by pulling your shoulder blades down and back.
- Start by pulling your elbows down to lift your body upward.
- Lift yourself until your chin is above the bar (or as high as you can). Avoid excessive arching of your back or kicking to get higher.
- Slowly lower yourself back down to finish the rep.
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Use resistance bands for assisted pull-ups to build strength. Morris suggests resistance bands to help develop the muscles needed for a pull-up if you're not yet able to do one unassisted. “Start with a heavy band, like an 80-pound band, and gradually work your way to lighter bands (60, 40, 20 pounds) as you get stronger.”
- Once you're comfortable with the 20-pound band, Morris recommends trying it with one leg, and eventually attempt pull-ups without any assistance when you're ready.
- Whether you're wearing shoes or not, you can use the bands. Morris points out that while shoes provide some grip, the band will still work well without them, though you might feel it more on your feet.
Incorporate kneeling lat pulldowns for better back and core strength. While regular seated lat pulldowns help for pull-ups, kneeling ones better engage your core. Morris explains, “Seated lat pulldowns don’t mimic pull-ups fully. A kneeling version activates the core, which is essential for pull-up movements, unlike the seated version that allows the core to be neglected.”
Try hanging shoulder rotations to improve shoulder mobility and strength. Morris recommends a “pseudo-pull-up” where you hang from the bar and rotate your shoulders up and down. “It’s a small movement, just a couple of inches (5 cm), but it’s fantastic for building up to pull-ups.”
- Morris adds, “This is one of my favorite exercises because it directly aids in performing pull-ups better than most other moves.”
Build grip and shoulder strength with dead hangs. Dead hangs are perfect for strengthening your grip and shoulder muscles when you’re still working on your pull-ups. To perform a dead hang:
- If needed, place a box or step beneath the bar.
- Grab the bar with an overhand grip, slightly wider than your shoulders.
- Step off the box to hang, rolling your shoulders back and down to activate your lats.
- Engage your core to prevent swaying.
- Hang as long as you can before releasing.
Practice negative pull-ups to enhance control. Rather than pulling yourself up from the start, explode upwards (either from the ground or a box) to grip the bar as though you’re already at the top of a pull-up. Aim for chest-height with the bar, and then slowly lower yourself, resisting gravity for as long as you can. Once your feet touch the ground, jump up again.
- By gradually lowering yourself, you keep your muscles under stress for a longer period, increasing their strength and endurance.
Use regression techniques to refine your form or build up to a pull-up. In weight training, regression refers to modifying an exercise to make it easier, allowing you to perfect your form or fundamentals. For example, reduce the number of reps to prevent fatigue and poor form, or swap one set of pull-ups with kneeling lat pulldowns or another similar exercise if you're still building strength. Other alternatives to pull-ups include:
- Ring rows
- Inverted rows
- 1-arm dumbbell row
- Seated cable row
Expand your grip. If you're struggling to increase your reps, move your hands about 1-2 inches (2.5 to 5 cm) wider apart. This reduces the distance you need to pull yourself and slightly shortens the range of motion, making the pull-up a bit easier. However, avoid gripping too wide, as it will reduce lat engagement and increase the risk of shoulder injury. Stay close to shoulder-width for optimal results.
Include pull-ups in your regular workout plan. Consistent practice makes pull-ups easier over time. Aim to do pull-ups at least once a week for general fitness, or 2-3 times a week if you're aiming to improve your skill. Your sets and reps will vary depending on your experience level:
- For beginners, aim for 2-3 sets of 5-8 reps.
- For intermediate or advanced practitioners, target 3-4 sets of 8-12 reps.
Common Questions About Pull Ups
Which muscles are targeted during pull ups? Pull-ups primarily engage the lats, as the wider grip (compared to chin-ups) minimizes bicep involvement. Other muscles worked include the rhomboids (upper back), traps, shoulders, posterior deltoids, and brachialis (located beneath the biceps).
- Chin-ups, which use a closer underhand grip, tend to feel easier as the biceps contribute more compared to pull-ups, which focus more on the back muscles.
How many pull-ups do you need to join the Marines? The minimum requirement for Marines is 3 pull-ups for men and 1 pull-up for women. However, these are only the basic standards—doing more pull-ups will help improve your chances (Marines recommend testing once you're comfortably above the minimum).
- Although the military physical fitness exam does not test pull-ups, those aiming for Ranger school must complete at least 6 pull-ups (ideally 12).
What factors influence how many pull-ups you can do? The main factors that determine your pull-up ability include your age, weight, gender, and fitness level. Generally, younger and lighter individuals can perform more pull-ups than older adults, heavier people, or children. Men usually do more than women. Other specific factors affecting your pull-up performance include:
- Your upper body and core strength
- Your grip strength
- The frequency of pull-up practice
- Your mobility (particularly in the back)
- The length of your arms (longer limbs increase the range of motion and require more strength)
How long does it take to perform your first pull-up? For beginners, it generally takes anywhere from 4 to 12 weeks to achieve an unassisted pull-up. The exact time frame depends on how often you train and your initial level of fitness.
How many pull-ups are required for a muscle-up? To successfully perform a muscle-up, you should be able to complete 10 pull-ups with proper form. This ensures that your core, glutes, and other supportive muscles are ready for the more advanced muscle-up movement.
