What is a good Chin-Up?
For a 180 lb male, an Intermediate Chin-Up is about 13 reps. Advanced starts around 22 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Chin-Up for a 180 lb male is about 13 reps. Use the calculator below to convert your own Chin-Up into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 22 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your Chin-Up? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many Chin-Up Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 13 Chin-Up in one set, which is an Intermediate result. An advanced lifter does 22+, and an elite lifter reaches 30 or more.
Chin-Up rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 13 Chin-Up at an Intermediate level, while a 140 lb woman should do about 6.
By age: at an Intermediate level a 30 year old does about 14 Chin-Up, dropping to about 10 by age 50. See the By Age tab for every band.
What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.
FitnessVolt strength standards, with gym and competition datasets labeled separately
How Strong Is Your Chin-Up?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Chin-Up entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Chin-Up?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 6 | 15 | 26 | 37 |
| 120 | < 1 | 7 | 15 | 25 | 36 |
| 130 | < 1 | 7 | 15 | 25 | 35 |
| 140 | < 1 | 7 | 15 | 24 | 34 |
| 150 | < 1 | 7 | 15 | 24 | 33 |
| 160 | < 1 | 7 | 14 | 23 | 32 |
| 170 | < 1 | 7 | 14 | 22 | 31 |
| 180 | < 1 | 7 | 13 | 22 | 30 |
| 190 | < 1 | 7 | 13 | 21 | 29 |
| 200 | < 1 | 7 | 13 | 20 | 28 |
| 210 | < 1 | 6 | 12 | 20 | 27 |
| 220 | < 1 | 6 | 12 | 19 | 26 |
| 230 | < 1 | 6 | 11 | 18 | 26 |
| 240 | < 1 | 6 | 11 | 18 | 25 |
| 250 | < 1 | 5 | 10 | 17 | 24 |
| 260 | < 1 | 5 | 10 | 16 | 23 |
| 270 | < 1 | 5 | 10 | 16 | 22 |
| 280 | < 1 | 5 | 9 | 15 | 22 |
| 290 | < 1 | 4 | 9 | 15 | 21 |
| 300 | < 1 | 4 | 9 | 14 | 20 |
| 310 | < 1 | 4 | 9 | 14 | 20 |
| 90 | < 1 | < 1 | 6 | 12 | 20 |
| 100 | < 1 | < 1 | 6 | 12 | 20 |
| 110 | < 1 | < 1 | 6 | 12 | 19 |
| 120 | < 1 | < 1 | 7 | 12 | 19 |
| 130 | < 1 | < 1 | 6 | 12 | 18 |
| 140 | < 1 | < 1 | 6 | 11 | 18 |
| 150 | < 1 | < 1 | 6 | 11 | 17 |
| 160 | < 1 | < 1 | 6 | 10 | 16 |
| 170 | < 1 | < 1 | 6 | 10 | 15 |
| 180 | < 1 | < 1 | 5 | 10 | 15 |
| 190 | < 1 | < 1 | 5 | 9 | 14 |
| 200 | < 1 | < 1 | 5 | 9 | 14 |
| 210 | < 1 | < 1 | 5 | 9 | 13 |
| 220 | < 1 | < 1 | 4 | 8 | 12 |
| 230 | < 1 | < 1 | 4 | 8 | 12 |
| 240 | < 1 | < 1 | 3 | 8 | 11 |
| 250 | < 1 | < 1 | 3 | 7 | 11 |
| 260 | < 1 | < 1 | 3 | 7 | 10 |
Is Your Chin-Up Good?
A quick read on what counts as a good Chin-Up at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Chin-Up is about 13 reps. Advanced lifters hit 22 reps, and Elite is 30 reps.
Women (140 lb): a good (Intermediate) Chin-Up is about 6 reps. Advanced lifters hit 11 reps, and Elite is 18 reps.
Chin-Up Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 13 reps at an Intermediate level.
Women: a 140 lb female should do about 6 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 15 reps, and a 220 lb lifter does about 12 reps at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male does about 14 reps, while by age 50 the Intermediate standard is about 10 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect Chin-Up Strength?
How Chin-Up standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 8 | 16 | 26 |
| 20 | < 1 | 5 | 13 | 23 | 34 |
| 25 | < 1 | 6 | 14 | 24 | 35 |
| 30 | < 1 | 6 | 14 | 24 | 35 |
| 35 | < 1 | 6 | 14 | 24 | 35 |
| 40 | < 1 | 6 | 14 | 24 | 35 |
| 45 | < 1 | 4 | 12 | 22 | 32 |
| 50 | < 1 | 2 | 10 | 18 | 28 |
| 55 | < 1 | < 1 | 7 | 15 | 24 |
| 60 | < 1 | < 1 | 4 | 11 | 19 |
| 65 | < 1 | < 1 | 1 | 8 | 15 |
| 70 | < 1 | < 1 | < 1 | 5 | 10 |
| 75 | < 1 | < 1 | < 1 | 1 | 7 |
| 80 | < 1 | < 1 | < 1 | < 1 | 3 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 15 | < 1 | < 1 | 1 | 8 | 14 |
| 20 | < 1 | < 1 | 6 | 12 | 20 |
| 25 | < 1 | < 1 | 6 | 13 | 22 |
| 30 | < 1 | < 1 | 6 | 13 | 22 |
| 35 | < 1 | < 1 | 6 | 13 | 22 |
| 40 | < 1 | < 1 | 6 | 13 | 22 |
| 45 | < 1 | < 1 | 5 | 11 | 19 |
| 50 | < 1 | < 1 | 3 | 9 | 16 |
| 55 | < 1 | < 1 | < 1 | 7 | 13 |
| 60 | < 1 | < 1 | < 1 | 4 | 9 |
| 65 | < 1 | < 1 | < 1 | < 1 | 6 |
| 70 | < 1 | < 1 | < 1 | < 1 | 3 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
What Do Chin-Up Strength Standards Mean?
Stronger than 5% of lifters. You are building the mind-muscle connection for the Chin-Up, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.
Stronger than 20% of lifters. You can perform the Chin-Up with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.
Stronger than 50% of lifters. Your Chin-Up shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.
Stronger than 80% of lifters. You have built substantial back development through the Chin-Up with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.
Stronger than 95% of lifters. Your Chin-Up strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.
How to Progress Your Chin-Up
Tier-specific training recommendations to move your Chin-Up to the next level.
- Train the Chin-Up 2x per week, focusing on initiating the pull from your back, not your arms.
- Use linear progression with strict form - no swinging or excessive body English.
- Pause briefly at peak contraction to build the mind-muscle connection.
- Develop grip strength in parallel to avoid it becoming a bottleneck.
- Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
- Increase pulling volume to 10-15 sets per week across all back movements.
- Program the Chin-Up at RPE 7-8, saving RPE 9 work for top sets only.
- Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
- Run 4-6 week blocks with progressive overload on the Chin-Up.
- Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
- Add controlled eccentrics and paused reps to break through plateaus.
- Total back volume of 15-22 sets per week, distributed across pull patterns.
- Maximize the Chin-Up through advanced intensity techniques and precise volume management.
- Use periodized blocks with planned overreaching and supercompensation phases.
- Refine execution: squeeze at contraction, controlled stretch, zero momentum.
- Your back development should reflect years of disciplined, high-volume pulling.
How to Perform Chin-Up
- Start by standing under a pull-up bar and reach up to grasp it with an underhand (supinated) grip, hands shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight. This is your starting position.
- Engage your core and pull your body upward by bending your elbows and driving them down towards your sides.
- Continue pulling until your chin is above the bar.
- Pause briefly at the top, then slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
Tips for Chin-Up
- Ensure your grip is secure before beginning each repetition.
- Keep your body as straight as possible to avoid swinging.
- Engage your core to maintain stability throughout the movement.
- Avoid using momentum to pull yourself up; focus on controlled, deliberate movements.
- If you're a beginner, use resistance bands for assistance or perform negative chin-ups to build strength.
Where Do These Chin-Up Standards Come From?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Is Your Chin-Up Good for Your Weight?
Use this page to compare your Chin-Up against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Chin-Up 185 lbs for 5 reps, the calculator will estimate your max.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
