Chin Ups Standards

Measured in kg

Chin Ups strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Chin Ups standards are based on 696,938 lifts by Strength Level users

How To

Male
Female

Male

Male Chin Ups Standards

Reps

Strength Level	Reps
Beginner	< 1
Novice	6
Intermediate	14
Advanced	24
Elite	35

1RM Weight

Strength Level	1RM Weight
Beginner	-9 kg
Novice	+10 kg
Intermediate	+34 kg
Advanced	+60 kg
Elite	+88 kg

How many reps of Chin Ups should I be able to do?

How many reps of Chin Ups can the average lifter do? The average male lifter can do 14 reps of Chin Ups. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	6	15	26	37
55	< 1	7	15	25	36
60	< 1	7	15	25	35
65	< 1	7	15	24	34
70	< 1	7	14	23	33
75	< 1	7	14	23	32
80	< 1	7	14	22	31
85	< 1	7	13	21	29
90	< 1	7	13	20	28
95	< 1	6	12	20	27
100	< 1	6	12	19	26
105	< 1	6	11	18	26
110	< 1	6	11	18	25
115	< 1	5	10	17	24
120	< 1	5	10	16	23
125	< 1	5	10	16	22
130	< 1	4	9	15	21
135	< 1	4	9	14	21
140	< 1	4	9	14	20

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	16	26
20	< 1	5	13	23	34
25	< 1	6	14	24	35
30	< 1	6	14	24	35
35	< 1	6	14	24	35
40	< 1	6	14	24	35
45	< 1	4	12	22	32
50	< 1	2	10	18	28
55	< 1	< 1	7	15	24
60	< 1	< 1	4	11	19
65	< 1	< 1	1	8	15
70	< 1	< 1	< 1	5	10
75	< 1	< 1	< 1	1	7
80	< 1	< 1	< 1	< 1	3
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

1RM Weight (kg)

If the standard is negative, you have assistance weight. If positive, you add on weight using a weight belt.

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	-6 kg	+8 kg	+24 kg	+42 kg	+61 kg
55	-5 kg	+10 kg	+27 kg	+46 kg	+66 kg
60	-4 kg	+11 kg	+29 kg	+49 kg	+69 kg
65	-3 kg	+12 kg	+31 kg	+51 kg	+73 kg
70	-3 kg	+13 kg	+32 kg	+53 kg	+75 kg
75	-3 kg	+14 kg	+34 kg	+55 kg	+78 kg
80	-3 kg	+15 kg	+35 kg	+57 kg	+80 kg
85	-3 kg	+15 kg	+36 kg	+59 kg	+82 kg
90	-4 kg	+15 kg	+36 kg	+60 kg	+84 kg
95	-4 kg	+15 kg	+37 kg	+61 kg	+85 kg
100	-5 kg	+15 kg	+37 kg	+62 kg	+87 kg
105	-5 kg	+15 kg	+37 kg	+62 kg	+88 kg
110	-6 kg	+14 kg	+37 kg	+63 kg	+88 kg
115	-7 kg	+14 kg	+37 kg	+63 kg	+89 kg
120	-8 kg	+13 kg	+37 kg	+63 kg	+89 kg
125	-9 kg	+12 kg	+37 kg	+63 kg	+90 kg
130	-10 kg	+12 kg	+36 kg	+63 kg	+90 kg
135	-11 kg	+11 kg	+36 kg	+62 kg	+90 kg
140	-13 kg	+10 kg	+35 kg	+62 kg	+90 kg

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-19 kg	-2 kg	+18 kg	+40 kg	+63 kg
20	-11 kg	+8 kg	+31 kg	+57 kg	+83 kg
25	-9 kg	+10 kg	+34 kg	+60 kg	+88 kg
30	-9 kg	+10 kg	+34 kg	+60 kg	+88 kg
35	-9 kg	+10 kg	+34 kg	+60 kg	+88 kg
40	-9 kg	+10 kg	+34 kg	+60 kg	+88 kg
45	-13 kg	+6 kg	+28 kg	+53 kg	+79 kg
50	-17 kg	+1 kg	+22 kg	+45 kg	+70 kg
55	-21 kg	-5 kg	+15 kg	+36 kg	+59 kg
60	-26 kg	-11 kg	+7 kg	+26 kg	+47 kg
65	-30 kg	-17 kg	-1 kg	+17 kg	+35 kg
70	-35 kg	-23 kg	-9 kg	+7 kg	+24 kg
75	-39 kg	-29 kg	-16 kg	-2 kg	+13 kg
80	-43 kg	-34 kg	-22 kg	-9 kg	+4 kg
85	-46 kg	-38 kg	-28 kg	-16 kg	-4 kg
90	-49 kg	-42 kg	-32 kg	-22 kg	-11 kg

How many sets and reps of Chin Ups should I do?

These are the most popular Chin Ups workouts done by male lifters:

3x5 15%

3x10 8%

3x8 7%

3x6 6%

5x5 5%

3x3 4%

2x5 4%

2x10 3%

3x7 3%

4x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	15%	2076
2	3	10	8%	1174
3	3	8	7%	1018
4	3	6	6%	860
5	5	5	5%	641
6	3	3	4%	564
7	2	5	4%	531
8	2	10	3%	484
9	3	7	3%	458
10	4	5	3%	454

Calculate Your Strength Level

Female

Female Chin Ups Standards

Entire Community

Reps
1RM Weight

Reps

Strength Level	Reps
Beginner	< 1
Novice	< 1
Intermediate	6
Advanced	13
Elite	22

1RM Weight

Strength Level	1RM Weight
Beginner	-17 kg
Novice	-5 kg
Intermediate	+10 kg
Advanced	+26 kg
Elite	+43 kg

How many reps of Chin Ups should I be able to do?

How many reps of Chin Ups can the average lifter do? The average female lifter can do 6 reps of Chin Ups. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	6	12	20
45	< 1	< 1	6	12	20
50	< 1	< 1	6	12	19
55	< 1	< 1	7	12	19
60	< 1	< 1	6	12	18
65	< 1	< 1	6	11	17
70	< 1	< 1	6	11	17
75	< 1	< 1	6	10	16
80	< 1	< 1	6	10	15
85	< 1	< 1	5	9	14
90	< 1	< 1	5	9	14
95	< 1	< 1	5	9	13
100	< 1	< 1	4	8	12
105	< 1	< 1	4	8	12
110	< 1	< 1	3	8	11
115	< 1	< 1	3	7	10
120	< 1	< 1	3	7	10

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	1	8	14
20	< 1	< 1	6	12	20
25	< 1	< 1	6	13	22
30	< 1	< 1	6	13	22
35	< 1	< 1	6	13	22
40	< 1	< 1	6	13	22
45	< 1	< 1	5	11	19
50	< 1	< 1	3	9	16
55	< 1	< 1	< 1	7	13
60	< 1	< 1	< 1	4	9
65	< 1	< 1	< 1	< 1	6
70	< 1	< 1	< 1	< 1	3
75	< 1	< 1	< 1	< 1	< 1
80	< 1	< 1	< 1	< 1	< 1
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

1RM Weight (kg)

If the standard is negative, you have assistance weight. If positive, you add on weight using a weight belt.

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	-12 kg	-4 kg	+5 kg	+15 kg	+26 kg
45	-11 kg	-3 kg	+7 kg	+18 kg	+29 kg
50	-11 kg	-2 kg	+8 kg	+19 kg	+31 kg
55	-12 kg	-2 kg	+9 kg	+21 kg	+33 kg
60	-12 kg	-2 kg	+10 kg	+22 kg	+35 kg
65	-12 kg	-2 kg	+10 kg	+23 kg	+36 kg
70	-13 kg	-2 kg	+10 kg	+24 kg	+37 kg
75	-14 kg	-2 kg	+10 kg	+24 kg	+38 kg
80	-14 kg	-3 kg	+10 kg	+24 kg	+39 kg
85	-15 kg	-4 kg	+10 kg	+24 kg	+39 kg
90	-17 kg	-4 kg	+9 kg	+24 kg	+39 kg
95	-18 kg	-5 kg	+9 kg	+24 kg	+39 kg
100	-19 kg	-6 kg	+8 kg	+23 kg	+39 kg
105	-21 kg	-8 kg	+7 kg	+23 kg	+39 kg
110	-22 kg	-9 kg	+6 kg	+22 kg	+38 kg
115	-24 kg	-10 kg	+5 kg	+21 kg	+38 kg
120	-26 kg	-12 kg	+4 kg	+20 kg	+37 kg

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-23 kg	-13 kg	-1 kg	+13 kg	+27 kg
20	-18 kg	-6 kg	+8 kg	+24 kg	+40 kg
25	-17 kg	-5 kg	+10 kg	+26 kg	+43 kg
30	-17 kg	-5 kg	+10 kg	+26 kg	+43 kg
35	-17 kg	-5 kg	+10 kg	+26 kg	+43 kg
40	-17 kg	-5 kg	+10 kg	+26 kg	+43 kg
45	-19 kg	-8 kg	+6 kg	+21 kg	+37 kg
50	-22 kg	-11 kg	+2 kg	+16 kg	+31 kg
55	-25 kg	-14 kg	-3 kg	+11 kg	+24 kg
60	-28 kg	-18 kg	-8 kg	+4 kg	+17 kg
65	-31 kg	-22 kg	-13 kg	-2 kg	+10 kg
70	-34 kg	-26 kg	-18 kg	-8 kg	+2 kg
75	-37 kg	-30 kg	-22 kg	-13 kg	-4 kg
80	-39 kg	-33 kg	-26 kg	-18 kg	-10 kg
85	-41 kg	-36 kg	-30 kg	-23 kg	-15 kg
90	-43 kg	-38 kg	-33 kg	-26 kg	-20 kg

How many sets and reps of Chin Ups should I do?

These are the most popular Chin Ups workouts done by female lifters:

3x5 11%

3x1 5%

3x3 5%

3x6 4%

3x8 4%

2x1 4%

2x5 3%

3x4 3%

4x5 3%

3x2 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	177
2	3	1	5%	87
3	3	3	5%	85
4	3	6	4%	73
5	3	8	4%	70
6	2	1	4%	60
7	2	5	3%	57
8	3	4	3%	56
9	4	5	3%	53
10	3	2	3%	51

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Other Languages

Chin Ups (EN)
Klimmzüge im Untergriff (DE)
Dominadas supinas (ES)
Tractions supination (FR)
Podciąganie na drążku trzymanym podchwytem (PL)
Trazioni a Presa stretta (IT)
Elevações com pega supinada (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	6	15	26	37
55	< 1	7	15	25	36
60	< 1	7	15	25	35
65	< 1	7	15	24	34
70	< 1	7	14	23	33
75	< 1	7	14	23	32
80	< 1	7	14	22	31
85	< 1	7	13	21	29
90	< 1	7	13	20	28
95	< 1	6	12	20	27
100	< 1	6	12	19	26
105	< 1	6	11	18	26
110	< 1	6	11	18	25
115	< 1	5	10	17	24
120	< 1	5	10	16	23
125	< 1	5	10	16	22
130	< 1	4	9	15	21
135	< 1	4	9	14	21
140	< 1	4	9	14	20

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	16	26
20	< 1	5	13	23	34
25	< 1	6	14	24	35
30	< 1	6	14	24	35
35	< 1	6	14	24	35
40	< 1	6	14	24	35
45	< 1	4	12	22	32
50	< 1	2	10	18	28
55	< 1	< 1	7	15	24
60	< 1	< 1	4	11	19
65	< 1	< 1	1	8	15
70	< 1	< 1	< 1	5	10
75	< 1	< 1	< 1	1	7
80	< 1	< 1	< 1	< 1	3
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	6	12	20
45	< 1	< 1	6	12	20
50	< 1	< 1	6	12	19
55	< 1	< 1	7	12	19
60	< 1	< 1	6	12	18
65	< 1	< 1	6	11	17
70	< 1	< 1	6	11	17
75	< 1	< 1	6	10	16
80	< 1	< 1	6	10	15
85	< 1	< 1	5	9	14
90	< 1	< 1	5	9	14
95	< 1	< 1	5	9	13
100	< 1	< 1	4	8	12
105	< 1	< 1	4	8	12
110	< 1	< 1	3	8	11
115	< 1	< 1	3	7	10
120	< 1	< 1	3	7	10

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	1	8	14
20	< 1	< 1	6	12	20
25	< 1	< 1	6	13	22
30	< 1	< 1	6	13	22
35	< 1	< 1	6	13	22
40	< 1	< 1	6	13	22
45	< 1	< 1	5	11	19
50	< 1	< 1	3	9	16
55	< 1	< 1	< 1	7	13
60	< 1	< 1	< 1	4	9
65	< 1	< 1	< 1	< 1	6
70	< 1	< 1	< 1	< 1	3
75	< 1	< 1	< 1	< 1	< 1
80	< 1	< 1	< 1	< 1	< 1
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	177
2	3	1	5%	87
3	3	3	5%	85
4	3	6	4%	73
5	3	8	4%	70
6	2	1	4%	60
7	2	5	3%	57
8	3	4	3%	56
9	4	5	3%	53
10	3	2	3%	51

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	6	15	26	37
55	< 1	7	15	25	36
60	< 1	7	15	25	35
65	< 1	7	15	24	34
70	< 1	7	14	23	33
75	< 1	7	14	23	32
80	< 1	7	14	22	31
85	< 1	7	13	21	29
90	< 1	7	13	20	28
95	< 1	6	12	20	27
100	< 1	6	12	19	26
105	< 1	6	11	18	26
110	< 1	6	11	18	25
115	< 1	5	10	17	24
120	< 1	5	10	16	23
125	< 1	5	10	16	22
130	< 1	4	9	15	21
135	< 1	4	9	14	21
140	< 1	4	9	14	20

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	16	26
20	< 1	5	13	23	34
25	< 1	6	14	24	35
30	< 1	6	14	24	35
35	< 1	6	14	24	35
40	< 1	6	14	24	35
45	< 1	4	12	22	32
50	< 1	2	10	18	28
55	< 1	< 1	7	15	24
60	< 1	< 1	4	11	19
65	< 1	< 1	1	8	15
70	< 1	< 1	< 1	5	10
75	< 1	< 1	< 1	1	7
80	< 1	< 1	< 1	< 1	3
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	6	12	20
45	< 1	< 1	6	12	20
50	< 1	< 1	6	12	19
55	< 1	< 1	7	12	19
60	< 1	< 1	6	12	18
65	< 1	< 1	6	11	17
70	< 1	< 1	6	11	17
75	< 1	< 1	6	10	16
80	< 1	< 1	6	10	15
85	< 1	< 1	5	9	14
90	< 1	< 1	5	9	14
95	< 1	< 1	5	9	13
100	< 1	< 1	4	8	12
105	< 1	< 1	4	8	12
110	< 1	< 1	3	8	11
115	< 1	< 1	3	7	10
120	< 1	< 1	3	7	10

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	1	8	14
20	< 1	< 1	6	12	20
25	< 1	< 1	6	13	22
30	< 1	< 1	6	13	22
35	< 1	< 1	6	13	22
40	< 1	< 1	6	13	22
45	< 1	< 1	5	11	19
50	< 1	< 1	3	9	16
55	< 1	< 1	< 1	7	13
60	< 1	< 1	< 1	4	9
65	< 1	< 1	< 1	< 1	6
70	< 1	< 1	< 1	< 1	3
75	< 1	< 1	< 1	< 1	< 1
80	< 1	< 1	< 1	< 1	< 1
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	177
2	3	1	5%	87
3	3	3	5%	85
4	3	6	4%	73
5	3	8	4%	70
6	2	1	4%	60
7	2	5	3%	57
8	3	4	3%	56
9	4	5	3%	53
10	3	2	3%	51

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	6	15	26	37
55	< 1	7	15	25	36
60	< 1	7	15	25	35
65	< 1	7	15	24	34
70	< 1	7	14	23	33
75	< 1	7	14	23	32
80	< 1	7	14	22	31
85	< 1	7	13	21	29
90	< 1	7	13	20	28
95	< 1	6	12	20	27
100	< 1	6	12	19	26
105	< 1	6	11	18	26
110	< 1	6	11	18	25
115	< 1	5	10	17	24
120	< 1	5	10	16	23
125	< 1	5	10	16	22
130	< 1	4	9	15	21
135	< 1	4	9	14	21
140	< 1	4	9	14	20

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	16	26
20	< 1	5	13	23	34
25	< 1	6	14	24	35
30	< 1	6	14	24	35
35	< 1	6	14	24	35
40	< 1	6	14	24	35
45	< 1	4	12	22	32
50	< 1	2	10	18	28
55	< 1	< 1	7	15	24
60	< 1	< 1	4	11	19
65	< 1	< 1	1	8	15
70	< 1	< 1	< 1	5	10
75	< 1	< 1	< 1	1	7
80	< 1	< 1	< 1	< 1	3
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	6	12	20
45	< 1	< 1	6	12	20
50	< 1	< 1	6	12	19
55	< 1	< 1	7	12	19
60	< 1	< 1	6	12	18
65	< 1	< 1	6	11	17
70	< 1	< 1	6	11	17
75	< 1	< 1	6	10	16
80	< 1	< 1	6	10	15
85	< 1	< 1	5	9	14
90	< 1	< 1	5	9	14
95	< 1	< 1	5	9	13
100	< 1	< 1	4	8	12
105	< 1	< 1	4	8	12
110	< 1	< 1	3	8	11
115	< 1	< 1	3	7	10
120	< 1	< 1	3	7	10

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	1	8	14
20	< 1	< 1	6	12	20
25	< 1	< 1	6	13	22
30	< 1	< 1	6	13	22
35	< 1	< 1	6	13	22
40	< 1	< 1	6	13	22
45	< 1	< 1	5	11	19
50	< 1	< 1	3	9	16
55	< 1	< 1	< 1	7	13
60	< 1	< 1	< 1	4	9
65	< 1	< 1	< 1	< 1	6
70	< 1	< 1	< 1	< 1	3
75	< 1	< 1	< 1	< 1	< 1
80	< 1	< 1	< 1	< 1	< 1
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	177
2	3	1	5%	87
3	3	3	5%	85
4	3	6	4%	73
5	3	8	4%	70
6	2	1	4%	60
7	2	5	3%	57
8	3	4	3%	56
9	4	5	3%	53
10	3	2	3%	51