Pull ups are a classic bodyweight exercise that challenge your upper body strength, and they’re as rewarding as they are challenging. While novices may only be able to do a handful at first, the average man should be able to do 6 and the average woman can do up to 3. Experienced athletes can go far beyond this, though—up to 39 for men or 22 for women! In this article, we’ll break down how many pull ups to aim for based on your gender, age, and fitness level, plus show you the best exercises and tips for doing more pull ups with expert advice from ACE-certified personal trainer Monica Morris.
How many pull ups are considered strong?
Doing 12–15 pull ups for men or 6–7 for women is intermediate, while 26–39 for men or 14–22 for women is strong or elite. Factors like age, weight, gender, and fitness level impact the max number of pull ups you can do. The average man should be able to do at least 6 and the average woman should be able to do up to 3.
Steps
Expert Q&A
Video
Tips
References
- ↑ https://www.inspireusafoundation.org/how-many-pull-ups-can-the-average-man-do/
- ↑ https://strengthlevel.com/strength-standards/pull-ups/lb
- ↑ https://physicalliving.com/how-many-pull-ups-should-i-be-able-to-do/
- ↑ https://strengthlevel.com/strength-standards/pull-ups/lb
- ↑ https://gilmore.gvsd.us/documents/Info/Forms/Teacher%20Forms/Presidentialchallengetest.pdf
- ↑ https://marathonhandbook.com/how-many-pull-ups-should-i-be-able-to-do/
- ↑ https://blog.nasm.org/chin-ups-vs.-pull-ups-the-difference-the-benefits-muscles-worked
- ↑ https://www.stylist.co.uk/fitness-health/train-to-do-unassisted-pull-up/470360
- ↑ https://www.bodybuilding.com/content/pullups-for-the-beginner.html
- ↑ https://www.stack.com/a/why-regressions-are-the-real-secret-to-getting-bigger-stronger-and-faster/
- ↑ https://www.barbellmedicine.com/blog/best-pull-up-alternatives/
- ↑ https://blog.nasm.org/chin-ups-vs.-pull-ups-the-difference-the-benefits-muscles-worked
- ↑ https://blog.nasm.org/chin-ups-vs.-pull-ups-the-difference-the-benefits-muscles-worked
- ↑ https://www.marines.com/become-a-marine/requirements/physical-fitness.html
- ↑ https://www.military.com/military-fitness/fitness-test-prep/physical-fitness-test-standards
- ↑ https://www.stylist.co.uk/fitness-health/train-to-do-unassisted-pull-up/470360
- ↑ https://www.stylist.co.uk/fitness-health/train-to-do-unassisted-pull-up/470360
- ↑ https://www.bodybuilding.com/fun/master-the-muscle-up-in-3-steps