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Track your pull-up progress, assess your strength level, and get a personalized training program.
1-5
pull-ups
6-12
pull-ups
13-20
pull-ups
21+
pull-ups
1-2
pull-ups
3-7
pull-ups
8-12
pull-ups
13+
pull-ups
The pull-up calculator assesses your current strength level and estimates the time needed to reach your goal based on typical progression rates and training frequency.
With consistent training 3 times per week, most people can gain 0.5-1 pull-up per week. The calculator adjusts this rate based on your training frequency and current level.
Standards are based on bodyweight pull-ups with proper form (full range of motion, chin over bar). These benchmarks come from military fitness tests and strength training research.
Jump to the top position and slowly lower yourself down over 3-5 seconds. This builds strength for full pull-ups. Do 3-4 sets of 5 reps.
Do submaximal sets (50-70% of max) throughout the day, 5-6 times daily. Never train to failure. This builds neural efficiency and endurance.
Start with 1 pull-up, rest 10 seconds, do 2, rest 20 seconds, and so on until you can't complete the next set. Reverse back down.
Once you can do 10+ pull-ups, add weight with a belt or vest. This builds strength that translates to more bodyweight reps.
For men: 10+ is good, 15+ is excellent. For women: 5+ is good, 10+ is excellent. Even 1 strict pull-up is an achievement as many people can't do any.
Starting from zero, most people can reach 10 pull-ups in 3-6 months with consistent training 3-4 times per week. Progress varies based on starting strength and body composition.
Common reasons: insufficient back/arm strength, excess body weight, or lack of proper technique. Start with negatives, assisted pull-ups, or resistance band assistance.
Pull-ups (palms away) emphasize lats and upper back. Chin-ups (palms toward) engage biceps more. Both are excellent. Pull-ups are generally harder and considered the standard.
3-4 times per week is optimal for most people. Allow at least 48 hours between intense sessions. You can do light practice (50% max reps) more frequently.
Yes! Pull-ups build the lats, rhomboids, trapezius, biceps, forearms, and core. They're one of the best compound exercises for upper body development.
Strength-to-weight ratio matters for pull-ups. Losing excess fat while maintaining muscle will improve performance. However, building strength is equally important.
Kipping pull-ups (using momentum) are a different exercise, common in CrossFit. For strength development and this calculator, we focus on strict, controlled pull-ups.
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