Chin Ups Strength Standards for Men and Women
Discover how your Chin Ups performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Chin Ups Strength Level
Calculate Your Chin Ups Strength
Chin Ups Rep Standards
Compare your Chin Ups performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 6 |
| Intermediate | 14 |
| Advanced | 24 |
| Elite | 35 |
Chin Ups Standards by Bodyweight
Find the Chin Ups strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 9 | 18 | 29 | 40 |
| 120 lbs | < 1 | 10 | 18 | 28 | 39 |
| 130 lbs | < 1 | 10 | 18 | 28 | 38 |
| 140 lbs | < 1 | 10 | 18 | 27 | 37 |
| 150 lbs | < 1 | 10 | 18 | 27 | 36 |
| 160 lbs | < 1 | 10 | 17 | 26 | 35 |
| 170 lbs | < 1 | 10 | 17 | 25 | 34 |
| 180 lbs | < 1 | 10 | 16 | 25 | 33 |
| 190 lbs | < 1 | 10 | 16 | 24 | 32 |
| 200 lbs | < 1 | 10 | 16 | 23 | 31 |
| 210 lbs | < 1 | 9 | 15 | 23 | 30 |
| 220 lbs | < 1 | 9 | 15 | 22 | 29 |
| 230 lbs | < 1 | 9 | 14 | 21 | 29 |
| 240 lbs | < 1 | 9 | 14 | 21 | 28 |
| 250 lbs | < 1 | 8 | 13 | 20 | 27 |
| 260 lbs | < 1 | 8 | 13 | 19 | 26 |
| 270 lbs | < 1 | 8 | 13 | 19 | 25 |
| 280 lbs | < 1 | 8 | 12 | 18 | 25 |
| 290 lbs | < 1 | 7 | 12 | 18 | 24 |
| 300 lbs | < 1 | 7 | 12 | 17 | 23 |
| 310 lbs | < 1 | 7 | 12 | 17 | 23 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 9 | 15 | 23 |
| 100 lbs | < 1 | < 1 | 9 | 15 | 23 |
| 110 lbs | < 1 | < 1 | 9 | 15 | 22 |
| 120 lbs | < 1 | < 1 | 10 | 15 | 22 |
| 130 lbs | < 1 | < 1 | 9 | 15 | 21 |
| 140 lbs | < 1 | < 1 | 9 | 14 | 21 |
| 150 lbs | < 1 | < 1 | 9 | 14 | 20 |
| 160 lbs | < 1 | < 1 | 9 | 13 | 19 |
| 170 lbs | < 1 | < 1 | 9 | 13 | 18 |
| 180 lbs | < 1 | < 1 | 8 | 13 | 18 |
| 190 lbs | < 1 | < 1 | 8 | 12 | 17 |
| 200 lbs | < 1 | < 1 | 8 | 12 | 17 |
| 210 lbs | < 1 | < 1 | 8 | 12 | 16 |
| 220 lbs | < 1 | < 1 | 7 | 11 | 15 |
| 230 lbs | < 1 | < 1 | 7 | 11 | 15 |
| 240 lbs | < 1 | < 1 | 6 | 11 | 14 |
| 250 lbs | < 1 | < 1 | 6 | 10 | 14 |
| 260 lbs | < 1 | < 1 | 6 | 10 | 13 |
Chin Ups Standards by Age
Discover how Chin Ups strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 11 | 19 | 29 |
| 20 | < 1 | 8 | 16 | 26 | 37 |
| 25 | < 1 | 9 | 17 | 27 | 38 |
| 30 | < 1 | 9 | 17 | 27 | 38 |
| 35 | < 1 | 9 | 17 | 27 | 38 |
| 40 | < 1 | 9 | 17 | 27 | 38 |
| 45 | < 1 | 7 | 15 | 25 | 35 |
| 50 | < 1 | 5 | 13 | 21 | 31 |
| 55 | < 1 | < 1 | 10 | 18 | 27 |
| 60 | < 1 | < 1 | 7 | 14 | 22 |
| 65 | < 1 | < 1 | 4 | 11 | 18 |
| 70 | < 1 | < 1 | < 1 | 8 | 13 |
| 75 | < 1 | < 1 | < 1 | 4 | 10 |
| 80 | < 1 | < 1 | < 1 | < 1 | 6 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 4 | 11 | 17 |
| 20 | < 1 | < 1 | 9 | 15 | 23 |
| 25 | < 1 | < 1 | 9 | 16 | 25 |
| 30 | < 1 | < 1 | 9 | 16 | 25 |
| 35 | < 1 | < 1 | 9 | 16 | 25 |
| 40 | < 1 | < 1 | 9 | 16 | 25 |
| 45 | < 1 | < 1 | 8 | 14 | 22 |
| 50 | < 1 | < 1 | 6 | 12 | 19 |
| 55 | < 1 | < 1 | < 1 | 10 | 16 |
| 60 | < 1 | < 1 | < 1 | 7 | 12 |
| 65 | < 1 | < 1 | < 1 | < 1 | 9 |
| 70 | < 1 | < 1 | < 1 | < 1 | 6 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Chin Ups Overview
Chin Ups are a compound upper body exercise where you pull yourself up to a bar using an underhand grip, primarily targeting the biceps and back muscles.
Muscles Worked
Equipment Needed
Pull-Up Bar
How To Perform the Chin Ups
- 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.
Want to perfect your form? Check out our detailed guide on Chin Ups for proper technique and tips.
Pro Tips for Chin Ups
- 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.
Chin Ups Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Chin Ups?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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