Muscle Ups Strength Standards for Men and Women
Discover how your Muscle Ups performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Muscle Ups Strength Level
Calculate Your Muscle Ups Strength
Muscle Ups Rep Standards
Compare your Muscle Ups performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | < 1 |
| Intermediate | 7 |
| Advanced | 14 |
| Elite | 22 |
Muscle Ups Standards by Bodyweight
Find the Muscle Ups strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 6 | 12 | 19 |
| 120 lbs | < 1 | < 1 | 7 | 12 | 19 |
| 130 lbs | < 1 | < 1 | 7 | 13 | 19 |
| 140 lbs | < 1 | 2 | 8 | 13 | 19 |
| 150 lbs | < 1 | 2 | 8 | 13 | 19 |
| 160 lbs | < 1 | 3 | 8 | 13 | 19 |
| 170 lbs | < 1 | 3 | 8 | 13 | 18 |
| 180 lbs | < 1 | 3 | 8 | 12 | 18 |
| 190 lbs | < 1 | 3 | 8 | 12 | 18 |
| 200 lbs | < 1 | 3 | 8 | 12 | 17 |
| 210 lbs | < 1 | 3 | 8 | 12 | 17 |
| 220 lbs | < 1 | 3 | 8 | 11 | 16 |
| 230 lbs | < 1 | 3 | 8 | 11 | 16 |
| 240 lbs | < 1 | 3 | 7 | 11 | 16 |
| 250 lbs | < 1 | 3 | 7 | 11 | 15 |
| 260 lbs | < 1 | 3 | 7 | 11 | 15 |
| 270 lbs | < 1 | 2 | 7 | 10 | 14 |
| 280 lbs | < 1 | 2 | 7 | 10 | 14 |
| 290 lbs | < 1 | 2 | 6 | 10 | 13 |
| 300 lbs | < 1 | 2 | 6 | 10 | 13 |
| 310 lbs | < 1 | 2 | 6 | 9 | 13 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 3 | 9 | 15 |
| 100 lbs | < 1 | < 1 | 4 | 10 | 15 |
| 110 lbs | < 1 | < 1 | 5 | 10 | 15 |
| 120 lbs | < 1 | < 1 | 5 | 10 | 15 |
| 130 lbs | < 1 | < 1 | 6 | 10 | 15 |
| 140 lbs | < 1 | < 1 | 6 | 10 | 15 |
| 150 lbs | < 1 | < 1 | 6 | 10 | 15 |
| 160 lbs | < 1 | < 1 | 6 | 10 | 15 |
| 170 lbs | < 1 | < 1 | 6 | 10 | 14 |
| 180 lbs | < 1 | < 1 | 6 | 10 | 14 |
| 190 lbs | < 1 | < 1 | 6 | 10 | 13 |
| 200 lbs | < 1 | < 1 | 6 | 9 | 13 |
| 210 lbs | < 1 | < 1 | 5 | 9 | 13 |
| 220 lbs | < 1 | < 1 | 5 | 9 | 12 |
| 230 lbs | < 1 | < 1 | 5 | 9 | 12 |
| 240 lbs | < 1 | < 1 | 5 | 8 | 11 |
| 250 lbs | < 1 | < 1 | 4 | 8 | 11 |
| 260 lbs | < 1 | < 1 | 4 | 8 | 11 |
Muscle Ups Standards by Age
Discover how Muscle Ups strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 3 | 9 | 16 |
| 20 | < 1 | < 1 | 7 | 14 | 22 |
| 25 | < 1 | < 1 | 8 | 15 | 23 |
| 30 | < 1 | < 1 | 8 | 15 | 23 |
| 35 | < 1 | < 1 | 8 | 15 | 23 |
| 40 | < 1 | < 1 | 8 | 15 | 23 |
| 45 | < 1 | < 1 | 6 | 13 | 21 |
| 50 | < 1 | < 1 | 4 | 11 | 18 |
| 55 | < 1 | < 1 | < 1 | 8 | 14 |
| 60 | < 1 | < 1 | < 1 | 5 | 11 |
| 65 | < 1 | < 1 | < 1 | 2 | 8 |
| 70 | < 1 | < 1 | < 1 | < 1 | 4 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | < 1 | 7 | 13 |
| 20 | < 1 | < 1 | 5 | 11 | 19 |
| 25 | < 1 | < 1 | 6 | 12 | 20 |
| 30 | < 1 | < 1 | 6 | 12 | 20 |
| 35 | < 1 | < 1 | 6 | 12 | 20 |
| 40 | < 1 | < 1 | 6 | 12 | 20 |
| 45 | < 1 | < 1 | 4 | 10 | 18 |
| 50 | < 1 | < 1 | 2 | 9 | 15 |
| 55 | < 1 | < 1 | < 1 | 6 | 12 |
| 60 | < 1 | < 1 | < 1 | 3 | 9 |
| 65 | < 1 | < 1 | < 1 | < 1 | 6 |
| 70 | < 1 | < 1 | < 1 | < 1 | 2 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Muscle Ups Overview
Muscle Ups are a high-intensity, compound exercise that combines a pull-up and a dip into one fluid motion, effectively targeting the upper body and core for strength and endurance.
Muscles Worked
Equipment Needed
Pull-up Bar
How To Perform the Muscle Ups
- Start by hanging from a pull-up bar with a shoulder-width grip, palms facing away.
- Engage your core and pull your chest towards the bar explosively.
- As your chest reaches the bar, transition by pushing your elbows over the bar, using a quick, smooth motion.
- Push down on the bar to extend your arms fully, bringing your torso above the bar.
- Slowly lower yourself back to the starting hanging position to complete one rep.
- Maintain a controlled, steady pace throughout the movement and avoid swinging your legs.
Want to perfect your form? Check out our detailed guide on Muscle Ups for proper technique and tips.
Pro Tips for Muscle Ups
- Ensure your grip is secure before starting.
- Engage your core to maintain body control.
- Use a kip (swinging motion) if you're a beginner to help with the transition.
- Avoid excessive swinging or jerking to prevent injury.
- Focus on a smooth transition from the pull-up to the dip phase.
Muscle Ups Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Muscle 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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