Pull Ups Strength Standards for Men and Women
Discover how your Pull Ups performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Pull Ups Strength Level
Calculate Your Pull Ups Strength
Pull Ups Rep Standards
Compare your Pull Ups performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 5 |
| Intermediate | 14 |
| Advanced | 25 |
| Elite | 37 |
Pull Ups Standards by Bodyweight
Find the Pull Ups strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 8 | 18 | 30 | 43 |
| 120 lbs | < 1 | 9 | 18 | 29 | 42 |
| 130 lbs | < 1 | 9 | 18 | 29 | 41 |
| 140 lbs | < 1 | 9 | 18 | 28 | 40 |
| 150 lbs | < 1 | 9 | 17 | 28 | 39 |
| 160 lbs | < 1 | 9 | 17 | 27 | 37 |
| 170 lbs | < 1 | 9 | 17 | 26 | 36 |
| 180 lbs | < 1 | 9 | 16 | 26 | 35 |
| 190 lbs | < 1 | 9 | 16 | 25 | 34 |
| 200 lbs | < 1 | 9 | 16 | 24 | 33 |
| 210 lbs | < 1 | 9 | 15 | 24 | 32 |
| 220 lbs | < 1 | 9 | 15 | 23 | 31 |
| 230 lbs | < 1 | 8 | 14 | 22 | 30 |
| 240 lbs | < 1 | 8 | 14 | 22 | 30 |
| 250 lbs | < 1 | 8 | 13 | 21 | 29 |
| 260 lbs | < 1 | 8 | 13 | 20 | 28 |
| 270 lbs | < 1 | 7 | 13 | 20 | 27 |
| 280 lbs | < 1 | 7 | 13 | 19 | 26 |
| 290 lbs | < 1 | 7 | 12 | 19 | 26 |
| 300 lbs | < 1 | 6 | 12 | 18 | 25 |
| 310 lbs | < 1 | 6 | 12 | 18 | 24 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 9 | 17 | 28 |
| 100 lbs | < 1 | < 1 | 9 | 17 | 27 |
| 110 lbs | < 1 | < 1 | 9 | 17 | 27 |
| 120 lbs | < 1 | < 1 | 10 | 17 | 26 |
| 130 lbs | < 1 | < 1 | 10 | 17 | 25 |
| 140 lbs | < 1 | < 1 | 9 | 16 | 24 |
| 150 lbs | < 1 | < 1 | 9 | 16 | 24 |
| 160 lbs | < 1 | < 1 | 9 | 15 | 23 |
| 170 lbs | < 1 | < 1 | 9 | 15 | 22 |
| 180 lbs | < 1 | < 1 | 9 | 14 | 21 |
| 190 lbs | < 1 | < 1 | 8 | 14 | 20 |
| 200 lbs | < 1 | < 1 | 8 | 13 | 20 |
| 210 lbs | < 1 | < 1 | 8 | 13 | 19 |
| 220 lbs | < 1 | < 1 | 7 | 12 | 18 |
| 230 lbs | < 1 | < 1 | 7 | 12 | 18 |
| 240 lbs | < 1 | < 1 | 7 | 12 | 17 |
| 250 lbs | < 1 | < 1 | 6 | 11 | 16 |
| 260 lbs | < 1 | < 1 | 6 | 11 | 16 |
Pull Ups Standards by Age
Discover how Pull Ups strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 11 | 20 | 30 |
| 20 | < 1 | 7 | 16 | 27 | 39 |
| 25 | < 1 | 8 | 17 | 28 | 40 |
| 30 | < 1 | 8 | 17 | 28 | 40 |
| 35 | < 1 | 8 | 17 | 28 | 40 |
| 40 | < 1 | 8 | 17 | 28 | 40 |
| 45 | < 1 | 6 | 15 | 25 | 37 |
| 50 | < 1 | 4 | 12 | 22 | 33 |
| 55 | < 1 | < 1 | 10 | 19 | 29 |
| 60 | < 1 | < 1 | 7 | 15 | 24 |
| 65 | < 1 | < 1 | 4 | 11 | 19 |
| 70 | < 1 | < 1 | < 1 | 8 | 14 |
| 75 | < 1 | < 1 | < 1 | 4 | 11 |
| 80 | < 1 | < 1 | < 1 | < 1 | 7 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 4 | 12 | 20 |
| 20 | < 1 | < 1 | 9 | 17 | 27 |
| 25 | < 1 | < 1 | 9 | 18 | 29 |
| 30 | < 1 | < 1 | 9 | 18 | 29 |
| 35 | < 1 | < 1 | 9 | 18 | 29 |
| 40 | < 1 | < 1 | 9 | 18 | 29 |
| 45 | < 1 | < 1 | 8 | 16 | 26 |
| 50 | < 1 | < 1 | 6 | 13 | 22 |
| 55 | < 1 | < 1 | < 1 | 11 | 19 |
| 60 | < 1 | < 1 | < 1 | 8 | 15 |
| 65 | < 1 | < 1 | < 1 | 5 | 12 |
| 70 | < 1 | < 1 | < 1 | < 1 | 8 |
| 75 | < 1 | < 1 | < 1 | < 1 | 4 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Pull Ups Overview
Pull Ups are an upper body strength exercise where you lift your body using your arms while hanging from a bar, primarily targeting the back, shoulders, and arms.
Muscles Worked
Equipment Needed
Pull-Up Bar
How To Perform the Pull Ups
- Start by hanging from a pull-up bar with your palms facing away from you (overhand grip) and hands shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Begin the movement by pulling your body upward, focusing on driving your elbows down towards your hips.
- Continue to pull 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 Pull Ups for proper technique and tips.
Pro Tips for Pull Ups
- Ensure a full range of motion by fully extending your arms at the bottom.
- Avoid swinging or using momentum; keep the movement controlled.
- If you're a beginner, use resistance bands for assistance or perform negative pull-ups.
- Engage your core throughout the exercise to maintain stability.
- Warm up your shoulders and wrists before starting to prevent injury.
Pull Ups Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Pull Ups?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.
For inquiries, please contact us at:
Email: [email protected]
About Us | Careers | Contact Form