What is a good Muscle Ups?
For a 180 lb male, an Intermediate Muscle Ups is about 7 reps. Advanced starts around 11 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
How Many Muscle Ups Should You Be Able to Do?
Muscle Ups rep targets for a 180 lb man, by training level:
Muscle Ups Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 5 | 11 | 18 |
| 120 | < 1 | < 1 | 6 | 11 | 18 |
| 130 | < 1 | < 1 | 6 | 12 | 18 |
| 140 | < 1 | 1 | 7 | 12 | 18 |
| 150 | < 1 | 1 | 7 | 12 | 18 |
| 160 | < 1 | 2 | 7 | 12 | 18 |
| 170 | < 1 | 2 | 7 | 12 | 17 |
| 180 | < 1 | 2 | 7 | 11 | 17 |
| 190 | < 1 | 2 | 7 | 11 | 17 |
| 200 | < 1 | 2 | 7 | 11 | 16 |
| 210 | < 1 | 2 | 7 | 11 | 16 |
| 220 | < 1 | 2 | 7 | 10 | 15 |
| 230 | < 1 | 2 | 7 | 10 | 15 |
| 240 | < 1 | 2 | 6 | 10 | 15 |
| 250 | < 1 | 2 | 6 | 10 | 14 |
| 260 | < 1 | 2 | 6 | 10 | 14 |
| 270 | < 1 | 1 | 6 | 9 | 13 |
| 280 | < 1 | 1 | 6 | 9 | 13 |
| 290 | < 1 | 1 | 5 | 9 | 12 |
| 300 | < 1 | 1 | 5 | 9 | 12 |
| 310 | < 1 | 1 | 5 | 8 | 12 |
| 90 | < 1 | < 1 | 2 | 8 | 14 |
| 100 | < 1 | < 1 | 3 | 9 | 14 |
| 110 | < 1 | < 1 | 4 | 9 | 14 |
| 120 | < 1 | < 1 | 4 | 9 | 14 |
| 130 | < 1 | < 1 | 5 | 9 | 14 |
| 140 | < 1 | < 1 | 5 | 9 | 14 |
| 150 | < 1 | < 1 | 5 | 9 | 14 |
| 160 | < 1 | < 1 | 5 | 9 | 14 |
| 170 | < 1 | < 1 | 5 | 9 | 13 |
| 180 | < 1 | < 1 | 5 | 9 | 13 |
| 190 | < 1 | < 1 | 5 | 9 | 12 |
| 200 | < 1 | < 1 | 5 | 8 | 12 |
| 210 | < 1 | < 1 | 4 | 8 | 12 |
| 220 | < 1 | < 1 | 4 | 8 | 11 |
| 230 | < 1 | < 1 | 4 | 8 | 11 |
| 240 | < 1 | < 1 | 4 | 7 | 10 |
| 250 | < 1 | < 1 | 3 | 7 | 10 |
| 260 | < 1 | < 1 | 3 | 7 | 10 |
The Muscle Ups standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Muscle Ups Standards by Age
How the Muscle Ups standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 2 | 8 | 15 |
| 20 | < 1 | < 1 | 6 | 13 | 21 |
| 25 | < 1 | < 1 | 7 | 14 | 22 |
| 30 | < 1 | < 1 | 7 | 14 | 22 |
| 35 | < 1 | < 1 | 7 | 14 | 22 |
| 40 | < 1 | < 1 | 7 | 14 | 22 |
| 45 | < 1 | < 1 | 5 | 12 | 20 |
| 50 | < 1 | < 1 | 3 | 10 | 17 |
| 55 | < 1 | < 1 | < 1 | 7 | 13 |
| 60 | < 1 | < 1 | < 1 | 4 | 10 |
| 65 | < 1 | < 1 | < 1 | 1 | 7 |
| 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 |
| 15 | < 1 | < 1 | < 1 | 6 | 12 |
| 20 | < 1 | < 1 | 4 | 10 | 18 |
| 25 | < 1 | < 1 | 5 | 11 | 19 |
| 30 | < 1 | < 1 | 5 | 11 | 19 |
| 35 | < 1 | < 1 | 5 | 11 | 19 |
| 40 | < 1 | < 1 | 5 | 11 | 19 |
| 45 | < 1 | < 1 | 3 | 9 | 17 |
| 50 | < 1 | < 1 | 1 | 8 | 14 |
| 55 | < 1 | < 1 | < 1 | 5 | 11 |
| 60 | < 1 | < 1 | < 1 | 2 | 8 |
| 65 | < 1 | < 1 | < 1 | < 1 | 5 |
| 70 | < 1 | < 1 | < 1 | < 1 | 1 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
The Muscle Ups standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Muscle Ups Level
What the Muscle Ups Strength Levels Mean
You are working toward your first full-range reps. Incline or knee versions are the normal starting point.
You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.
You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.
Long sets with strict form are routine for you. Many lifters at this level add load with a weight vest or belt to keep progressing.
Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.
How to Progress Your Muscle Ups
Tier-specific training recommendations to move your Muscle Ups to the next level.
- Start from an incline, hands on a bench or wall, where you can do 8 to 12 clean reps.
- Lower the incline step by step as those reps get easy.
- End each set one or two reps before your form breaks.
- Train the movement 2 to 3 times a week with several sets, not one all-out set.
- Add one rep to one set each session, and keep the full range.
- Test your max reps every 3 to 4 weeks, not every session.
- Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
- Slow the lowering phase or pause at the bottom.
- Keep one high-rep day a week so your max set keeps growing.
- Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
- Track your best set and your weighted reps: both show progress.
- Your bodyweight changes your rep count directly, so compare tests at a similar weight.
How to Perform 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.
Tips
- 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.
Where Do These Muscle Ups Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The Muscle Ups table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Muscle Ups itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
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