Women and Upper-Body Strength: Myth-Busting, Science, and How To Train

Are women and men really different when it comes to upper body strength for pull ups and push ups? And if so, is it down to biology or conditioning? More importantly, how can women train to make the most of their upper body strength?

Every woman who has ever been to the gym has heard, directly or indirectly, that they are not as strong as men in the upper body. But is that actually true? And why?
Let’s look at what the science says and how to build the strength and confidence to master pull ups, dips, handstands, and more.

What Research Says About Women and Upper-Body Strength

On average, women tend to start with less upper body strength than men. Studies show that men usually have more muscle mass in the shoulders, chest, back, and arms.

But "on average" does not mean universal. It also does not mean women cannot build impressive strength. When strength is measured relative to bodyweight, the gap becomes much smaller. Trained women make strength gains at similar rates to men.

Biology vs Conditioning: Why Upper-Body Work Feels Harder

1. Biological Differences

Women generally have more lower body muscle and less upper body muscle at baseline. This just means the starting point is different. It does not limit long-term potential.

Hormones play a role too. Testosterone influences muscle mass and men naturally produce more of it. Women still produce testosterone and can build muscle effectively with progressive training.

2. Social and Cultural Expectations

Movement exposure in childhood has a huge effect later in life. Boys are often encouraged to climb, hang, swing from monkey bars, and do press ups. Girls generally are not.

Many women do not attempt their first pull up until adulthood. This shapes confidence, approach, and training behaviour.

3. Training History and Confidence

Confidence plays a bigger role than most people realise. Women often assume they will struggle with upper body movements, which changes how they train:

• avoiding pull ups

• sticking to lower body because it feels familiar

• holding back intensity due to fear of bad form

• underestimating their own potential

Why Women Excel Once They Start Upper-Body Training

Women are extremely capable of building upper body strength, especially in calisthenics. Many women have excellent movement awareness, strong lower body drive, great consistency, high muscular endurance, and strong focus on technique.

This is why women often progress quickly in hollow body work, handstands, controlled negatives, and technical skills that rely on precision and control.

What To Expect When Women Start Upper-Body Calisthenics

Weeks 1 to 4: Strength Awareness and Pattern Building

Expect better grip, shoulder stability, core tension, and confidence.

Weeks 4 to 8: Noticeable Progression

Negatives feel smoother, push ups gain depth, pulling strength improves.

Weeks 8 to 16: Breakthrough Phase

Many women get their first full pull up or handstand hold, build visible back and shoulder definition, and feel stronger and more capable.

Long Term

Calisthenics rewards consistency and technique. Women who stick with it often surpass men who avoid bodyweight training or rely heavily on machines.

How Women Can Train for Upper-Body Strength

You do not need a gym or heavy weights. Calisthenics and simple equipment deliver excellent results.

1. Build the Foundations

Start with basics to improve strength and control:

• dead hangs

• scapular pulls

• incline push ups

• negatives (pull ups and push ups)

• ring rows

• hollow body holds

2. Focus on Grip Strength

Grip is one of the most common limiting factors for women. The good news is that it improves quickly.

Useful tools include a pull up bar, rings, cannonball grips, and macebells.

3. Train Pushing and Pulling Equally

Balance is key:

• 2 to 3 pulling sessions per week

• 2 to 3 pushing sessions per week

• core work sprinkled throughout

4. Prioritise Eccentric Training

Women respond very well to slow, controlled lowering phases. Negatives build strength fast and safely.

Best Calisthenics Exercises and Progressions for Women

Push Ups

• wall push ups

• incline push ups

• full push ups

• diamond push ups

• decline push ups

Pull Ups

• dead hangs

• scapular pulls

• ring rows

• banded pull ups

• negatives

• full pull ups

Dips

• bench dips

• ring supports

• assisted dips

• full dips

Core

• hollow hold

• hollow rock

• tuck raises

• leg raises

Handstands

• wall walks

• wall holds

• freestanding balance drills

Strong, Capable, and Ready To Progress

The stereotype that upper body strength is not for women is outdated and inaccurate. Upper body strength is not about gender. It is about confidence, consistency, and technique.

At Gravity Fitness, we see women every day building strength, mastering skills, and surprising themselves with what they can do. With the right progressions, supportive equipment, and a strong community, you can achieve any upper body goal.

If you are working on your first pull up or pushing toward advanced skills, we are here to support your journey.