Pull Ups Standards

Measured in lb

Pull 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 Pull Ups standards are based on 3,646,311 lifts by Strength Level users

How To

Male
Female

Male

Male Pull Ups Standards

Reps

Strength Level	Reps
Beginner	< 1
Novice	5
Intermediate	14
Advanced	25
Elite	37

1RM Weight

Strength Level	1RM Weight
Beginner	-28 lb
Novice	+18 lb
Intermediate	+75 lb
Advanced	+138 lb
Elite	+206 lb

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

How many reps of Pull Ups can the average lifter do? The average male lifter can do 14 reps of Pull 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
110	< 1	5	15	27	40
120	< 1	6	15	26	39
130	< 1	6	15	26	38
140	< 1	6	15	25	37
150	< 1	6	14	25	36
160	< 1	6	14	24	34
170	< 1	6	14	23	33
180	< 1	6	13	23	32
190	< 1	6	13	22	31
200	< 1	6	13	21	30
210	< 1	6	12	21	29
220	< 1	6	12	20	28
230	< 1	5	11	19	27
240	< 1	5	11	19	27
250	< 1	5	10	18	26
260	< 1	5	10	17	25
270	< 1	4	10	17	24
280	< 1	4	10	16	23
290	< 1	4	9	16	23
300	< 1	3	9	15	22
310	< 1	3	9	15	21

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	17	27
20	< 1	4	13	24	36
25	< 1	5	14	25	37
30	< 1	5	14	25	37
35	< 1	5	14	25	37
40	< 1	5	14	25	37
45	< 1	3	12	22	34
50	< 1	1	9	19	30
55	< 1	< 1	7	16	26
60	< 1	< 1	4	12	21
65	< 1	< 1	1	8	16
70	< 1	< 1	< 1	5	11
75	< 1	< 1	< 1	1	8
80	< 1	< 1	< 1	< 1	4
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

1RM Weight (lb)

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
110	-19 lb	+13 lb	+52 lb	+97 lb	+144 lb
120	-18 lb	+16 lb	+57 lb	+104 lb	+153 lb
130	-17 lb	+19 lb	+62 lb	+110 lb	+161 lb
140	-16 lb	+21 lb	+66 lb	+116 lb	+169 lb
150	-15 lb	+23 lb	+69 lb	+121 lb	+175 lb
160	-15 lb	+25 lb	+72 lb	+125 lb	+181 lb
170	-15 lb	+26 lb	+75 lb	+129 lb	+186 lb
180	-16 lb	+27 lb	+77 lb	+133 lb	+191 lb
190	-16 lb	+28 lb	+79 lb	+136 lb	+195 lb
200	-17 lb	+28 lb	+80 lb	+138 lb	+198 lb
210	-18 lb	+28 lb	+81 lb	+140 lb	+201 lb
220	-19 lb	+28 lb	+82 lb	+142 lb	+204 lb
230	-21 lb	+27 lb	+83 lb	+143 lb	+207 lb
240	-22 lb	+26 lb	+83 lb	+145 lb	+209 lb
250	-24 lb	+25 lb	+83 lb	+145 lb	+210 lb
260	-26 lb	+24 lb	+82 lb	+146 lb	+212 lb
270	-29 lb	+23 lb	+82 lb	+146 lb	+213 lb
280	-31 lb	+21 lb	+81 lb	+146 lb	+213 lb
290	-33 lb	+19 lb	+80 lb	+146 lb	+214 lb
300	-36 lb	+17 lb	+79 lb	+145 lb	+214 lb
310	-39 lb	+15 lb	+77 lb	+145 lb	+214 lb

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-49 lb	-9 lb	+39 lb	+93 lb	+150 lb
20	-32 lb	+14 lb	+68 lb	+130 lb	+196 lb
25	-28 lb	+18 lb	+74 lb	+138 lb	+206 lb
30	-28 lb	+18 lb	+74 lb	+138 lb	+206 lb
35	-28 lb	+18 lb	+74 lb	+138 lb	+206 lb
40	-28 lb	+18 lb	+74 lb	+138 lb	+206 lb
45	-36 lb	+9 lb	+62 lb	+122 lb	+186 lb
50	-44 lb	-2 lb	+48 lb	+105 lb	+165 lb
55	-53 lb	-15 lb	+32 lb	+84 lb	+140 lb
60	-63 lb	-28 lb	+14 lb	+62 lb	+113 lb
65	-73 lb	-41 lb	-3 lb	+40 lb	+86 lb
70	-83 lb	-54 lb	-20 lb	+19 lb	+60 lb
75	-92 lb	-66 lb	-36 lb	-1 lb	+36 lb
80	-100 lb	-77 lb	-50 lb	-19 lb	+14 lb
85	-107 lb	-86 lb	-62 lb	-34 lb	-5 lb
90	-113 lb	-94 lb	-72 lb	-47 lb	-21 lb

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

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

3x5 11%

3x10 10%

3x8 8%

5x5 6%

3x6 6%

4x5 4%

4x8 4%

2x10 3%

3x7 3%

4x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	3250
2	3	10	10%	2901
3	3	8	8%	2369
4	5	5	6%	1905
5	3	6	6%	1810
6	4	5	4%	1101
7	4	8	4%	1070
8	2	10	3%	1024
9	3	7	3%	1019
10	4	10	3%	991

Calculate Your Strength Level

Female

Female Pull Ups Standards

Entire Community

Reps
1RM Weight

Reps

Strength Level	Reps
Beginner	< 1
Novice	< 1
Intermediate	6
Advanced	15
Elite	26

1RM Weight

Strength Level	1RM Weight
Beginner	-48 lb
Novice	-17 lb
Intermediate	+22 lb
Advanced	+65 lb
Elite	+112 lb

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

How many reps of Pull Ups can the average lifter do? The average female lifter can do 6 reps of Pull 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
90	< 1	< 1	6	14	25
100	< 1	< 1	6	14	24
110	< 1	< 1	6	14	24
120	< 1	< 1	7	14	23
130	< 1	< 1	7	14	22
140	< 1	< 1	6	13	21
150	< 1	< 1	6	13	21
160	< 1	< 1	6	12	20
170	< 1	< 1	6	12	19
180	< 1	< 1	6	11	18
190	< 1	< 1	5	11	17
200	< 1	< 1	5	10	17
210	< 1	< 1	5	10	16
220	< 1	< 1	4	9	15
230	< 1	< 1	4	9	15
240	< 1	< 1	4	9	14
250	< 1	< 1	3	8	13
260	< 1	< 1	3	8	13

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	1	9	17
20	< 1	< 1	6	14	24
25	< 1	< 1	6	15	26
30	< 1	< 1	6	15	26
35	< 1	< 1	6	15	26
40	< 1	< 1	6	15	26
45	< 1	< 1	5	13	23
50	< 1	< 1	3	10	19
55	< 1	< 1	< 1	8	16
60	< 1	< 1	< 1	5	12
65	< 1	< 1	< 1	2	9
70	< 1	< 1	< 1	< 1	5
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 (lb)

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
90	-35 lb	-14 lb	+12 lb	+42 lb	+73 lb
100	-35 lb	-13 lb	+15 lb	+46 lb	+80 lb
110	-36 lb	-12 lb	+18 lb	+50 lb	+85 lb
120	-37 lb	-11 lb	+20 lb	+54 lb	+90 lb
130	-38 lb	-11 lb	+21 lb	+57 lb	+94 lb
140	-39 lb	-11 lb	+22 lb	+59 lb	+98 lb
150	-41 lb	-11 lb	+23 lb	+61 lb	+101 lb
160	-42 lb	-12 lb	+23 lb	+62 lb	+103 lb
170	-44 lb	-13 lb	+23 lb	+63 lb	+105 lb
180	-47 lb	-15 lb	+23 lb	+64 lb	+106 lb
190	-49 lb	-16 lb	+22 lb	+64 lb	+107 lb
200	-52 lb	-18 lb	+21 lb	+64 lb	+108 lb
210	-54 lb	-20 lb	+20 lb	+63 lb	+108 lb
220	-57 lb	-22 lb	+18 lb	+63 lb	+108 lb
230	-61 lb	-25 lb	+17 lb	+62 lb	+108 lb
240	-64 lb	-27 lb	+15 lb	+60 lb	+108 lb
250	-67 lb	-30 lb	+12 lb	+59 lb	+107 lb
260	-71 lb	-33 lb	+10 lb	+57 lb	+106 lb

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-61 lb	-34 lb	-2 lb	+36 lb	+76 lb
20	-51 lb	-20 lb	+18 lb	+60 lb	+106 lb
25	-48 lb	-17 lb	+22 lb	+65 lb	+112 lb
30	-48 lb	-17 lb	+22 lb	+65 lb	+112 lb
35	-48 lb	-17 lb	+22 lb	+65 lb	+112 lb
40	-48 lb	-17 lb	+22 lb	+65 lb	+112 lb
45	-53 lb	-23 lb	+14 lb	+55 lb	+99 lb
50	-58 lb	-30 lb	+5 lb	+43 lb	+85 lb
55	-64 lb	-38 lb	-6 lb	+30 lb	+69 lb
60	-70 lb	-46 lb	-17 lb	+16 lb	+51 lb
65	-76 lb	-55 lb	-29 lb	+1 lb	+33 lb
70	-82 lb	-63 lb	-39 lb	-13 lb	+16 lb
75	-88 lb	-70 lb	-49 lb	-26 lb	+0 lb
80	-93 lb	-77 lb	-58 lb	-37 lb	-14 lb
85	-97 lb	-83 lb	-66 lb	-47 lb	-27 lb
90	-101 lb	-88 lb	-73 lb	-56 lb	-37 lb

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

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

3x5 9%

3x10 9%

3x8 6%

3x3 5%

3x6 4%

5x5 4%

4x10 4%

2x10 4%

4x5 3%

3x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	308
1	3	10	9%	308
3	3	8	6%	214
4	3	3	5%	170
5	3	6	4%	146
6	5	5	4%	134
7	4	10	4%	128
8	2	10	4%	126
9	4	5	3%	118
10	3	12	3%	110

Calculate Your Strength Level

Create Standards

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	< 1	5	15	27	40
120	< 1	6	15	26	39
130	< 1	6	15	26	38
140	< 1	6	15	25	37
150	< 1	6	14	25	36
160	< 1	6	14	24	34
170	< 1	6	14	23	33
180	< 1	6	13	23	32
190	< 1	6	13	22	31
200	< 1	6	13	21	30
210	< 1	6	12	21	29
220	< 1	6	12	20	28
230	< 1	5	11	19	27
240	< 1	5	11	19	27
250	< 1	5	10	18	26
260	< 1	5	10	17	25
270	< 1	4	10	17	24
280	< 1	4	10	16	23
290	< 1	4	9	16	23
300	< 1	3	9	15	22
310	< 1	3	9	15	21

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	17	27
20	< 1	4	13	24	36
25	< 1	5	14	25	37
30	< 1	5	14	25	37
35	< 1	5	14	25	37
40	< 1	5	14	25	37
45	< 1	3	12	22	34
50	< 1	1	9	19	30
55	< 1	< 1	7	16	26
60	< 1	< 1	4	12	21
65	< 1	< 1	1	8	16
70	< 1	< 1	< 1	5	11
75	< 1	< 1	< 1	1	8
80	< 1	< 1	< 1	< 1	4
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	< 1	< 1	6	14	25
100	< 1	< 1	6	14	24
110	< 1	< 1	6	14	24
120	< 1	< 1	7	14	23
130	< 1	< 1	7	14	22
140	< 1	< 1	6	13	21
150	< 1	< 1	6	13	21
160	< 1	< 1	6	12	20
170	< 1	< 1	6	12	19
180	< 1	< 1	6	11	18
190	< 1	< 1	5	11	17
200	< 1	< 1	5	10	17
210	< 1	< 1	5	10	16
220	< 1	< 1	4	9	15
230	< 1	< 1	4	9	15
240	< 1	< 1	4	9	14
250	< 1	< 1	3	8	13
260	< 1	< 1	3	8	13

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	1	9	17
20	< 1	< 1	6	14	24
25	< 1	< 1	6	15	26
30	< 1	< 1	6	15	26
35	< 1	< 1	6	15	26
40	< 1	< 1	6	15	26
45	< 1	< 1	5	13	23
50	< 1	< 1	3	10	19
55	< 1	< 1	< 1	8	16
60	< 1	< 1	< 1	5	12
65	< 1	< 1	< 1	2	9
70	< 1	< 1	< 1	< 1	5
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	9%	308
1	3	10	9%	308
3	3	8	6%	214
4	3	3	5%	170
5	3	6	4%	146
6	5	5	4%	134
7	4	10	4%	128
8	2	10	4%	126
9	4	5	3%	118
10	3	12	3%	110

BW	Beg.	Nov.	Int.	Adv.	Elite
110	< 1	5	15	27	40
120	< 1	6	15	26	39
130	< 1	6	15	26	38
140	< 1	6	15	25	37
150	< 1	6	14	25	36
160	< 1	6	14	24	34
170	< 1	6	14	23	33
180	< 1	6	13	23	32
190	< 1	6	13	22	31
200	< 1	6	13	21	30
210	< 1	6	12	21	29
220	< 1	6	12	20	28
230	< 1	5	11	19	27
240	< 1	5	11	19	27
250	< 1	5	10	18	26
260	< 1	5	10	17	25
270	< 1	4	10	17	24
280	< 1	4	10	16	23
290	< 1	4	9	16	23
300	< 1	3	9	15	22
310	< 1	3	9	15	21

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	17	27
20	< 1	4	13	24	36
25	< 1	5	14	25	37
30	< 1	5	14	25	37
35	< 1	5	14	25	37
40	< 1	5	14	25	37
45	< 1	3	12	22	34
50	< 1	1	9	19	30
55	< 1	< 1	7	16	26
60	< 1	< 1	4	12	21
65	< 1	< 1	1	8	16
70	< 1	< 1	< 1	5	11
75	< 1	< 1	< 1	1	8
80	< 1	< 1	< 1	< 1	4
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	< 1	< 1	6	14	25
100	< 1	< 1	6	14	24
110	< 1	< 1	6	14	24
120	< 1	< 1	7	14	23
130	< 1	< 1	7	14	22
140	< 1	< 1	6	13	21
150	< 1	< 1	6	13	21
160	< 1	< 1	6	12	20
170	< 1	< 1	6	12	19
180	< 1	< 1	6	11	18
190	< 1	< 1	5	11	17
200	< 1	< 1	5	10	17
210	< 1	< 1	5	10	16
220	< 1	< 1	4	9	15
230	< 1	< 1	4	9	15
240	< 1	< 1	4	9	14
250	< 1	< 1	3	8	13
260	< 1	< 1	3	8	13

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	1	9	17
20	< 1	< 1	6	14	24
25	< 1	< 1	6	15	26
30	< 1	< 1	6	15	26
35	< 1	< 1	6	15	26
40	< 1	< 1	6	15	26
45	< 1	< 1	5	13	23
50	< 1	< 1	3	10	19
55	< 1	< 1	< 1	8	16
60	< 1	< 1	< 1	5	12
65	< 1	< 1	< 1	2	9
70	< 1	< 1	< 1	< 1	5
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	9%	308
1	3	10	9%	308
3	3	8	6%	214
4	3	3	5%	170
5	3	6	4%	146
6	5	5	4%	134
7	4	10	4%	128
8	2	10	4%	126
9	4	5	3%	118
10	3	12	3%	110

Pull Ups Standards

Measured in lb

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

Male

Male Pull Ups Standards

Entire Community

Reps

1RM Weight

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

Reps By Weight and Age

By Bodyweight

By Age

1RM Weight (lb)

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

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Pull Ups Standards

Entire Community

Reps

1RM Weight

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

Reps By Weight and Age

By Bodyweight

By Age

1RM Weight (lb)

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

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	< 1	5	15	27	40
120	< 1	6	15	26	39
130	< 1	6	15	26	38
140	< 1	6	15	25	37
150	< 1	6	14	25	36
160	< 1	6	14	24	34
170	< 1	6	14	23	33
180	< 1	6	13	23	32
190	< 1	6	13	22	31
200	< 1	6	13	21	30
210	< 1	6	12	21	29
220	< 1	6	12	20	28
230	< 1	5	11	19	27
240	< 1	5	11	19	27
250	< 1	5	10	18	26
260	< 1	5	10	17	25
270	< 1	4	10	17	24
280	< 1	4	10	16	23
290	< 1	4	9	16	23
300	< 1	3	9	15	22
310	< 1	3	9	15	21

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	17	27
20	< 1	4	13	24	36
25	< 1	5	14	25	37
30	< 1	5	14	25	37
35	< 1	5	14	25	37
40	< 1	5	14	25	37
45	< 1	3	12	22	34
50	< 1	1	9	19	30
55	< 1	< 1	7	16	26
60	< 1	< 1	4	12	21
65	< 1	< 1	1	8	16
70	< 1	< 1	< 1	5	11
75	< 1	< 1	< 1	1	8
80	< 1	< 1	< 1	< 1	4
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	< 1	< 1	6	14	25
100	< 1	< 1	6	14	24
110	< 1	< 1	6	14	24
120	< 1	< 1	7	14	23
130	< 1	< 1	7	14	22
140	< 1	< 1	6	13	21
150	< 1	< 1	6	13	21
160	< 1	< 1	6	12	20
170	< 1	< 1	6	12	19
180	< 1	< 1	6	11	18
190	< 1	< 1	5	11	17
200	< 1	< 1	5	10	17
210	< 1	< 1	5	10	16
220	< 1	< 1	4	9	15
230	< 1	< 1	4	9	15
240	< 1	< 1	4	9	14
250	< 1	< 1	3	8	13
260	< 1	< 1	3	8	13

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	1	9	17
20	< 1	< 1	6	14	24
25	< 1	< 1	6	15	26
30	< 1	< 1	6	15	26
35	< 1	< 1	6	15	26
40	< 1	< 1	6	15	26
45	< 1	< 1	5	13	23
50	< 1	< 1	3	10	19
55	< 1	< 1	< 1	8	16
60	< 1	< 1	< 1	5	12
65	< 1	< 1	< 1	2	9
70	< 1	< 1	< 1	< 1	5
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	9%	308
1	3	10	9%	308
3	3	8	6%	214
4	3	3	5%	170
5	3	6	4%	146
6	5	5	4%	134
7	4	10	4%	128
8	2	10	4%	126
9	4	5	3%	118
10	3	12	3%	110