How many pull-ups makes you a superhuman athlete?
How many unbroken pull-ups would put you in the top 10%? Here’s how to hit elite level numbers of pull-ups. Are you ready to take on the Gravity pull-up challenge?
How many pull-ups can the average person do?
Doing full pull-ups from a dead hang is a major show of strength and technique. Not that many people can actually do proper pull-ups, let alone string together multiple. But if you’re talking about people who train, here's what's considered "average".
Men: 3-5 unbroken full pull-ups
Women: 1-3 unbroken full pull-ups
By "full pull-ups", we mean starting from a dead hang position with your arms straight, pulling yourself up (with no kip or momentum) until your chin is over the bar, then lowering back down to a full hang.
Can men do more pull-ups than women?
We’re well aware that women can be as strong or stronger than men. A trained woman will almost always be stronger than an untrained man. That said, there’s something about pull-ups that seem to present women with more of a challenge than other movements.
Maybe it’s cultural (boys tend to do more pull-up practice growing up than girls do, and young men focus on upper body training early in life). Maybe it’s physical (women tend to be stronger lower body whilst men are stronger upper body). It’s probably got a lot to do with the fact that men see pull-ups as an impressive skill to master, so they practice them more.
All of that said, women absolutely can build the strength and technique to bang out big numbers of strict pull-ups just as men can.
What is the difference between pull-ups and chin-ups?
Some people use these terms interchangeably, but there is a difference. Pull-ups are done with an overhand grip (palms facing away from you), while chin-ups use an underhand grip (palms facing towards you). Pull-ups generally use more of the back muscles, while chin-ups involve more bicep activation. Most people find chin-ups easier than pull-ups. We’re focusing on pull-ups here.
How many pull-ups is elite level?
Any number of strict pull-ups is impressive. But we’re trying to set a benchmark of above-average pull-ups so you can work towards being elite. Here’s what we suggest for wow-factor pull-up standards.
Men: 15-20 unbroken full pull-ups
Women: 8-12 unbroken full pull-ups
How many pull-ups to be superhuman?
Already got those numbers? Or want to set yourself a massive goal? Try and hit these superhuman standards for pull-ups (keep them strict!)
Men: 25-30 unbroken full pull-ups
Women: 12-20 unbroken full pull-ups
You’ll see these kinds of numbers in military selection tests, by the way.
How to get better at pull-ups
If you’re stuck at a few strict pull-ups, or can’t pull yourself from a full dead hang, here’s how to improve. We recommend dedicating a few minutes to pull-ups 4+ times a week. Like all calisthenics exercises, pull-ups can be done every day if you want.
Start with 3 sets of max reps every 2 minutes
Do this 3 times a week
Each week, add 1-2 pull-ups to each set
On non-pull-up days, stretch the lats and upper back
How to look after your hands from pull-ups
Once you start doing regular pull-up work, you might notice that you get sore or calloused hands. Hand care is a key part of calisthenics work. Keep your callouses rubbed down by using a pumice. Never rip or tear them off (sounds gross, but plenty of people do!) And consider using tape, grips, or chalk for your pull-up training.
How many pull-ups a day?
Is doing pull-ups every day good? It’s OK to do pull-ups every day, although you’ll probably feel sore in your lats. The optimal way to train strict pull-ups is 3-4 times a week.
If you decide to challenge yourself to pull-ups every day, balance it out with push exercises like push-ups and dips.
Try the Gravity Fitness pull-up challenges
Ready to take on the Gravity Fitness benchmark pull-up challenges? Try 1, 2, or all 3 of these – and tag us on socials when you post the videos!
- 2 minutes, no breaks
Set a 3-minute timer and do max strict pull-ups. But you're not allowed to take a break by dropping from the bar. You can rest in the dead hang position, but we don't recommend it!
- The pyramid
Start with 1 pull-up, then rest for 10 seconds. Do 2 pull-ups, rest for 10 seconds. Keep increasing by 1 rep until you can't complete the next set. Then work your way back down the pyramid. How high can you build your pyramid?
- Pull-up EMOM
Set a timer for 10 minutes. At the top of each minute (starting at 00:00), do as many strict pull-ups as you can do. Use the rest of the minute to recover. The aim is to complete all 10 sets without failing.
The Gravity Fitness calisthenics coaches are excited to see how you get on with these pull-up challenges! Don't forget to check out the Gravity Fitness pull-up rack for home. Join the hype online.
