Pull Ups Standards (lb)

These pull ups strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our pull ups standards are based on 35,000 lifts collected from users of Strength Level.

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

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Pull Ups Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 < 1 -8 lb 7 +23 lb 15 +58 lb 25 +97 lb 35 +138 lb
130 < 1 -7 lb 7 +25 lb 15 +62 lb 24 +103 lb 34 +145 lb
140 < 1 -6 lb 7 +27 lb 15 +66 lb 24 +108 lb 33 +151 lb
150 < 1 -5 lb 7 +29 lb 14 +69 lb 23 +112 lb 32 +157 lb
160 < 1 -5 lb 7 +31 lb 14 +71 lb 22 +116 lb 31 +162 lb
170 < 1 -5 lb 7 +32 lb 13 +73 lb 21 +119 lb 30 +166 lb
180 < 1 -5 lb 7 +32 lb 13 +75 lb 21 +122 lb 29 +170 lb
190 < 1 -6 lb 7 +33 lb 13 +76 lb 20 +124 lb 28 +173 lb
200 < 1 -7 lb 7 +33 lb 12 +77 lb 19 +126 lb 27 +176 lb
210 < 1 -8 lb 6 +33 lb 12 +78 lb 19 +128 lb 26 +178 lb
220 < 1 -9 lb 6 +32 lb 11 +79 lb 18 +129 lb 25 +180 lb
230 < 1 -10 lb 6 +31 lb 11 +79 lb 17 +130 lb 24 +182 lb
240 < 1 -12 lb 6 +30 lb 10 +78 lb 17 +130 lb 23 +183 lb
250 < 1 -14 lb 5 +29 lb 10 +78 lb 16 +131 lb 23 +184 lb
260 < 1 -16 lb 5 +28 lb 10 +77 lb 16 +131 lb 22 +185 lb
270 < 1 -18 lb 5 +26 lb 9 +76 lb 15 +130 lb 21 +185 lb
280 < 1 -21 lb 4 +24 lb 9 +75 lb 14 +130 lb 20 +186 lb
290 < 1 -24 lb 4 +22 lb 9 +74 lb 14 +129 lb 20 +186 lb
300 < 1 -26 lb 4 +20 lb 8 +72 lb 13 +128 lb 19 +185 lb
310 < 1 -29 lb 3 +18 lb 8 +71 lb 13 +127 lb 18 +185 lb

Female Pull Ups Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 < 1 -30 lb < 1 -11 lb 6 +13 lb 12 +39 lb 20 +66 lb
110 < 1 -31 lb < 1 -10 lb 6 +15 lb 12 +42 lb 20 +71 lb
120 < 1 -31 lb < 1 -9 lb 6 +17 lb 12 +45 lb 19 +75 lb
130 < 1 -32 lb < 1 -9 lb 6 +18 lb 11 +48 lb 18 +78 lb
140 < 1 -33 lb < 1 -9 lb 6 +19 lb 11 +49 lb 18 +81 lb
150 < 1 -34 lb < 1 -10 lb 6 +20 lb 11 +51 lb 17 +83 lb
160 < 1 -36 lb < 1 -10 lb 5 +20 lb 10 +52 lb 16 +85 lb
170 < 1 -38 lb < 1 -12 lb 5 +19 lb 10 +52 lb 16 +86 lb
180 < 1 -40 lb < 1 -13 lb 5 +19 lb 10 +52 lb 15 +87 lb
190 < 1 -42 lb < 1 -15 lb 5 +18 lb 9 +52 lb 14 +88 lb
200 < 1 -45 lb < 1 -16 lb 4 +17 lb 9 +52 lb 14 +88 lb
210 < 1 -48 lb < 1 -19 lb 4 +15 lb 9 +51 lb 13 +88 lb
220 < 1 -51 lb < 1 -21 lb 4 +14 lb 8 +50 lb 12 +87 lb
230 < 1 -54 lb < 1 -23 lb 3 +12 lb 8 +49 lb 12 +86 lb
240 < 1 -57 lb < 1 -26 lb 3 +9 lb 7 +47 lb 11 +85 lb
250 < 1 -60 lb < 1 -29 lb 2 +7 lb 7 +45 lb 11 +84 lb
260 < 1 -64 lb < 1 -32 lb 2 +5 lb 7 +43 lb 10 +83 lb

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.

More Exercises

Bench 2,032,000 lifts Deadlift 1,224,000 lifts Squat 1,116,000 lifts Pull Ups 35,000 lifts Shoulder Press 312,000 lifts Barbell Curl 165,000 lifts Front Squat 115,000 lifts Dips 15,000 lifts Bent Over Row 113,000 lifts Power Clean 130,000 lifts Push Press 9,000 lifts Snatch 20,000 lifts Clean & Jerk 22,000 lifts Clean 8,000 lifts Clean & Press 63,000 lifts