How Many Pull-Ups Should You be Able to Do

Pull-ups are one of the most brutal bodyweight exercises if you are a beginner. If you went to the gym but never did them, it will still be a struggle. So, why can I bench 200 pounds but can’t do 10 pull-ups in a row?

Key Takeaways

• Pull-ups are a top-tier test of functional strength.
• Most adults should aim for 5 to 10 clean reps to be considered in good shape.
• Even hanging from a bar is a good starting point.
• The number of pull-ups you can do can tell you more about your back strength than most gym machines.

Optimal Number Based on Your Fitness Level

There’s a huge difference between pull-ups and push-ups because you won’t be using your legs for balance and strength. You could use age as a reference and say that 20 to 29 year old should be able to do 17 to 29 push-ups.

On the other hand, there are additional factors to consider when performing pull-ups, such as bone structure, weight, and even height. Based on your fitness level, you can divide it like this:

Doing over 10 makes you “fit” if you focus on bodyweight, besides going to the gym. Bodyweight exercises are very different. For example, if you can squat 250, it doesn’t mean you can do 100 sit-ups in a row.

I Can’t do 1 Pull-up - What’s Next

Don’t worry if you can’t do a single one, it’s not as easy as other exercises. There are 6 things you can do, some you can start right away, and others will take time.

1. Dead hangs - it’s the best for building grip strength and stretching your shoulder muscles.
2. Negative pull-ups - grab the bar and jump for your first pull-up, then slowly lower yourself (around 5 seconds).
3. Assisted band pull-ups - use rubber bands that are found in the gym to support your weight, but use them only until you can do 1.
4. Inverted rows - it helps you build volume horizontally.
5. Lat pulldowns - it’s not the best option, but it can definitely help get a hang of it.
6. Lose body fat - this is the hardest thing to do, but having fat is like adding weights to your pull-ups.

Tips for Improving Your Pull-Up Numbers

Don’t let anyone tell you that exercising every day is bad. Of course, it will be a shorter training, so your body can recover faster.

But, doing 1-2 pull-ups every day as a beginner will build your back strength and improve your numbers in just a couple of months. If you can do more, include isometric holds for 2-5 seconds.

If you are already fit and ready for the next challenge, well, start working on your front lever.