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Pull-ups can be tough, but with teamwork, they become more attainable. Join the Mytour Fitness Challenge, where we introduce a fresh monthly goal tailored for fitness enthusiasts of every skill level.
Similar to the Mytour Ultimate Money Challenge, we’ll outline the fitness challenge at the start of each month, provide helpful tools, and follow up at the end. Our goal is to make these challenges inclusive for everyone. This month, if pull-ups are new to you, we’ll guide you toward achieving your first one. For those already proficient, it’s time to boost your reps or incorporate additional weight.
Your challenge is as follows:
Today or at your earliest convenience, time how long you can hang from a bar with your arms bent, if possible. If you’re already capable of multiple pull-ups, record your current count.
Two to three times a week, engage in a workout focused on pull-ups. We’ve provided some suggestions below.
By the end of the month, retest your hanging time or pull-up count and celebrate the progress you’ve made.
If you have a suitable doorway, you can set up a pull-up bar at home: choose between the screw-in bracket type or a door-hanging bar if your doorway has trim, which requires no special installation. Pull-up bars are also common at playgrounds and nearly every gym, though they might be tucked away atop other equipment like cable machines. Once you’re ready to begin, here are some workout ideas to explore:
Beginner: If pull-ups are still a distant goal, start with the intermediate workout below (you’ve got this!). For an even gentler introduction, head to the gym and focus on exercises that involve pulling motions. A lat pulldown machine is ideal, as it’s adjustable, or try an assisted pull-up machine, cable rows, dumbbell rows, or inverted rows. If you’re brand new, consider scheduling a gym tour or a session with a trainer.
Intermediate: Give this workout a shot—it uses a bar, dumbbells, a resistance band, and foot sliders. With just a few moves, it’s highly effective. Last year, I improved my flexed-arm hang from 8 seconds to 20 seconds and nearly achieved a full pull-up. Sadly, I’ve regressed since then, so I’m restarting alongside you.
Advanced: The above workout remains great for increasing your pull-up count. At any level, experiment with changing your grip for more reps, refining your form (are you making these common mistakes?), or learning kipping pull-ups, which are a unique exercise, not cheating. You can also aim to boost your pull-up numbers or add weight using a vest, backpack, belt and chain, or even a small child.
Give it a go! We’ll follow up later this month to see your progress. Remember to track your reps or test your flexed-arm hang now so you can measure your improvement in a few weeks. I’ve lost some strength since last year’s challenge, so I’m excited to rebuild it. How about you?
