How many pull-ups should I be able to do? – Generally, an average man might manage around 6 clean reps, while an average woman might achieve up to 3. Beginners often struggle to get even one, and that’s perfectly normal! Advanced individuals might hit 15+. – Hit me hard when I first started training. Standing under that bar, feet dangling, feeling utterly defeated after zero reps… yeah, I’ve been there. Let me cut to the chase: There’s no single magic number. The number you “should” do varies wildly based on your age, fitness background, bodyweight, gender, and how consistently you train. But here’s the real truth: Your only meaningful benchmark is your own progress. Stop comparing, start improving.
How Many Pull Ups Are Considered Strong?
“Strong” is relative, my friend. It depends entirely on who you are and where you’re starting from. I remember feeling like a superhero when I finally nailed 5 consecutive reps after months of struggling with negatives. For a beginner, hitting 3-5 strict reps is a huge achievement and is strong for their level. Here’s a rough, experience-based guide I’ve seen hold true:
- Beginner: 0-2 reps
- Novice: 3-5 reps
- Intermediate: 6-10 reps
- Advanced: 11-15+ reps
- Elite: 20+ reps
Don’t get hung up on these tiers. Hitting 10 reps at 220 lbs is a vastly different feat of strength than hitting 10 reps at 150 lbs. Which brings me to…
Reps By Weight ：
| Bodyweight (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | 0 | 1 | 3 | 5 | 8 |
| 120 | 0 | 2 | 4 | 6 | 9 |
| 130 | 1 | 3 | 5 | 7 | 10 |
| 140 | 1 | 4 | 6 | 8 | 11 |
| 150 | 2 | 5 | 7 | 9 | 12 |
| 160 | 2 | 6 | 8 | 10 | 13 |
| 170 | 3 | 7 | 9 | 11 | 14 |
| 180 | 4 | 8 | 10 | 12 | 15 |
| 190 | 4 | 9 | 11 | 13 | 16 |
| 200 | 5 | 10 | 12 | 14 | 17 |
Factors Influencing Pull-Up Ability
Why can your buddy crank out 12 while you’re stuck at 4? It’s rarely just about “trying harder.” Here’s what’s really playing out:
- Fitness Level: This is obvious but crucial. Your baseline strength, especially in the back (lats, rhomboids), biceps, and core, is fundamental. Someone who rows or climbs will likely adapt faster. I had decent bench press strength initially, but it meant nothing for pull-ups – they demand specific back strength.
- Body Weight: Pull-ups are a bodyweight exercise. Lifting 150 lbs is inherently easier than lifting 200 lbs, even with identical muscle mass. This is why lighter individuals often find higher reps easier, while heavier, powerful individuals might have lower rep maxes but immense raw strength. I’ve seen powerful athletes struggle with reps but dominate weighted pull-ups.
- Age: Natural strength potential and recovery change. Teens/young adults often see faster gains. As we get older (I’m certainly feeling it past 40!), maintaining and building strength is absolutely possible but might require more patience and recovery focus. Don’t let age be an excuse, but be realistic with expectations.
- Gender: Biological differences in average upper body muscle mass and distribution mean women, on average, will find pull-ups initially more challenging than men. This does NOT mean women can’t get strong at them! I’ve coached incredible female athletes pulling 15+ reps. It just often requires dedicated, specific training starting from day one. My female clients often progress fastest by focusing intensely on scapular strength and negatives.
- Limb Proportions: Got long arms? Like me? You have a longer range of motion to cover, making each rep mechanically harder than for someone with shorter arms. It feels like you’re pulling forever! Conversely, a longer torso can sometimes offer a slight leverage advantage.
- How Often You Practice Them: This is the most controllable factor. Pull-ups are a skill and a strength move. You won’t get better at them by just doing push-ups or lat pulldowns alone. You need to train the actual movement consistently. When I committed to hitting the bar 3 times a week, that’s when my numbers finally climbed.
The Relationship Between Strength Level and Bodyweight
Let’s get practical. While rep ranges are handy, a more telling sign of absolute strength is your ability to move external load. This table reflects strength levels relative to bodyweight – a concept I constantly emphasize with clients:
| Strength Level | Bodyweight Pull-Up Reps | Weighted Pull-Up Capacity |
|---|---|---|
| Beginner | 0-2 reps | Bodyweight only |
| Novice | 3-5 reps | +5-15 lbs (2-7 kg) |
| Intermediate | 6-10 reps | +15-35 lbs (7-16 kg) |
| Advanced | 11-15+ reps | +35-60+ lbs (16-27+ kg) |
| Elite | 20+ reps | +60-100%+ bodyweight |
Think of it this way: Hitting 8 reps bodyweight is solid. But being able to do 3 clean reps with an extra 45 lbs strapped to you? That screams serious, functional upper body strength, regardless of whether you weigh 150lbs or 200lbs. This weighted progression is something I integrate early with clients capable of 5+ clean reps.
Tips for Getting Better at Pull-Ups
Want to move up that chart? It takes focused effort. Here’s what actually works, based on years of coaching and my own grind:
- Master the Negative (Eccentric): Jump or step up to the top position (chin over bar). Now lower yourself down as slowly and controlled as possible. Aim for 3-5 seconds down. This builds insane strength in the exact muscles used for the pull-up. When I was stuck at zero, I did 5 sets of 3-5 brutal negatives, 3 times a week. It works.
- Improve Your Grip Strength: The rep stops there. I incorporate simple hangs: just dead hang from the pull-up bar, aiming for cumulative 60 seconds per session (e.g., 6 sets of 10 seconds). Progress to towel hangs or thick bar hangs. Farmer’s carries are also gold.
- Address Weak Points: Can you initiate the pull from a dead hang? Scapular pulls (isolating the shoulder blade depression) are key. Stuck halfway? Band-assisted pull-ups or isometric holds at your sticking point help. Failing at the top? Focus on explosive pulls or finishing holds.
- Strengthen Your Upper Back: Pull-ups are powered by your lats, rhomboids, and rear delts. Supplement with exercises that hammer these:
- Inverted Rows
- Lat Pulldowns
- Band Lat Pulldown
So, how many pull-ups should you do? Honestly? One more than you could do last month. Forget arbitrary standards that don’t consider your unique body and journey. I started at zero. It took me 6 months to get 5 clean reps. It was frustrating, humbling, and ultimately incredibly rewarding.
Focus on consistent practice, nail the fundamentals (scapular control, full ROM), strengthen your back and grip, and embrace the grind. Track your progress. Celebrate your first rep, your fifth rep, your first weighted rep. That’s the only number that truly matters. Now get to the bar – your next pull-up is waiting.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.