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Pull Ups Standards (lb)

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

Our pull ups standards are based on 829,000 lifts by Strength Level users.

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

Male Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -18 lb 6 +14 lb 15 +53 lb 27 +97 lb 40 +144 lb
120 < 1 -17 lb 6 +17 lb 15 +58 lb 26 +104 lb 39 +153 lb
130 < 1 -15 lb 6 +20 lb 15 +63 lb 26 +110 lb 38 +161 lb
140 < 1 -15 lb 6 +23 lb 15 +67 lb 25 +116 lb 36 +168 lb
150 < 1 -14 lb 7 +25 lb 14 +70 lb 25 +121 lb 35 +174 lb
160 < 1 -14 lb 7 +26 lb 14 +73 lb 24 +125 lb 34 +180 lb
170 < 1 -14 lb 6 +27 lb 14 +75 lb 23 +129 lb 33 +185 lb
180 < 1 -14 lb 6 +28 lb 13 +78 lb 23 +132 lb 32 +189 lb
190 < 1 -15 lb 6 +29 lb 13 +79 lb 22 +135 lb 31 +193 lb
200 < 1 -16 lb 6 +29 lb 13 +81 lb 21 +138 lb 30 +197 lb
210 < 1 -17 lb 6 +29 lb 12 +82 lb 20 +140 lb 29 +200 lb
220 < 1 -18 lb 6 +29 lb 12 +82 lb 20 +141 lb 28 +203 lb
230 < 1 -19 lb 5 +28 lb 11 +83 lb 19 +143 lb 27 +205 lb
240 < 1 -21 lb 5 +27 lb 11 +83 lb 18 +144 lb 26 +207 lb
250 < 1 -23 lb 5 +26 lb 10 +83 lb 18 +144 lb 25 +208 lb
260 < 1 -25 lb 5 +25 lb 10 +82 lb 17 +145 lb 25 +210 lb
270 < 1 -27 lb 4 +24 lb 10 +82 lb 17 +145 lb 24 +211 lb
280 < 1 -29 lb 4 +22 lb 10 +81 lb 16 +145 lb 23 +211 lb
290 < 1 -32 lb 4 +20 lb 9 +80 lb 15 +145 lb 22 +212 lb
300 < 1 -35 lb 4 +18 lb 9 +79 lb 15 +144 lb 22 +212 lb
310 < 1 -38 lb 3 +16 lb 9 +77 lb 14 +144 lb 21 +212 lb
All < 1 5 14 25 37

These male standards were last updated yesterday and are based on 272,000 filtered lifts.

Female Pull Ups Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -34 lb < 1 -14 lb 6 +12 lb 14 +41 lb 24 +72 lb
100 < 1 -35 lb < 1 -12 lb 6 +15 lb 14 +45 lb 24 +78 lb
110 < 1 -35 lb < 1 -11 lb 6 +17 lb 14 +49 lb 23 +83 lb
120 < 1 -36 lb < 1 -11 lb 6 +19 lb 14 +53 lb 23 +88 lb
130 < 1 -37 lb < 1 -10 lb 6 +21 lb 13 +56 lb 22 +92 lb
140 < 1 -38 lb < 1 -11 lb 6 +22 lb 13 +58 lb 21 +96 lb
150 < 1 -40 lb < 1 -11 lb 6 +23 lb 12 +60 lb 20 +98 lb
160 < 1 -41 lb < 1 -12 lb 6 +23 lb 12 +61 lb 19 +101 lb
170 < 1 -43 lb < 1 -13 lb 6 +23 lb 11 +62 lb 19 +103 lb
180 < 1 -45 lb < 1 -14 lb 5 +22 lb 11 +62 lb 18 +104 lb
190 < 1 -48 lb < 1 -16 lb 5 +22 lb 10 +63 lb 17 +105 lb
200 < 1 -50 lb < 1 -17 lb 5 +21 lb 10 +62 lb 16 +106 lb
210 < 1 -53 lb < 1 -19 lb 5 +20 lb 10 +62 lb 16 +106 lb
220 < 1 -56 lb < 1 -22 lb 4 +18 lb 9 +61 lb 15 +106 lb
230 < 1 -59 lb < 1 -24 lb 4 +16 lb 9 +60 lb 14 +105 lb
240 < 1 -63 lb < 1 -27 lb 4 +14 lb 9 +59 lb 14 +105 lb
250 < 1 -66 lb < 1 -30 lb 3 +12 lb 8 +57 lb 13 +104 lb
260 < 1 -70 lb < 1 -33 lb 3 +10 lb 8 +56 lb 12 +103 lb
All < 1 < 1 6 15 25

These female standards were last updated yesterday and are based on 31,000 filtered lifts.

What is my exact level?

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

Strength Level Calculator

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

Barbell

Bench Press 9,916,000 lifts Squat 5,798,000 lifts Deadlift 5,879,000 lifts Shoulder Press 1,480,000 lifts Military Press 130,000 lifts Barbell Curl 731,000 lifts Incline Bench Press 287,000 lifts Front Squat 495,000 lifts Bent Over Row 463,000 lifts Sumo Deadlift 55,000 lifts Hex Bar Deadlift 190,000 lifts Hip Thrust 106,000 lifts Close Grip Bench Press 25,000 lifts Romanian Deadlift 119,000 lifts Decline Bench Press 57,000 lifts Rack Pull 21,000 lifts Preacher Curl 20,000 lifts Barbell Shrug 66,000 lifts Pendlay Row 37,000 lifts Stiff Legged Deadlift 9,000 lifts T-Bar Row 44,000 lifts Tricep Extension 39,000 lifts Floor Press 7,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Bulgarian Split Squat 6,000 lifts Upright Row 39,000 lifts Lying Tricep Extension 31,000 lifts Good Morning 22,000 lifts Zercher Squat 5,000 lifts Split Squat 3,000 lifts Wrist Curl 6,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 829,000 lifts Push Ups 393,000 lifts Dips 334,000 lifts Chin Ups 178,000 lifts Bodyweight Squat 22,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts Burpees 7,000 lifts Handstand Push Ups 7,000 lifts

Olympic

Power Clean 381,000 lifts Clean 111,000 lifts Snatch 143,000 lifts Push Press 96,000 lifts Clean and Jerk 139,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Clean and Press 102,000 lifts Push Jerk 13,000 lifts

Dumbbell

Dumbbell Bench Press 638,000 lifts Dumbbell Curl 532,000 lifts Dumbbell Shoulder Press 315,000 lifts Incline Dumbbell Bench Press 152,000 lifts Dumbbell Row 134,000 lifts Dumbbell Hammer Curl 29,000 lifts Dumbbell Lateral Raise 90,000 lifts Goblet Squat 15,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Tricep Extension 32,000 lifts Dumbbell Shrug 45,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Arnold Press 10,000 lifts Dumbbell Concentration Curl 26,000 lifts Dumbbell Lunge 34,000 lifts Incline Dumbbell Curl 6,000 lifts Dumbbell Front Raise 33,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 3,000 lifts

Machine

Sled Leg Press 258,000 lifts Horizontal Leg Press 151,000 lifts Chest Press 40,000 lifts Leg Extension 92,000 lifts Machine Shoulder Press 17,000 lifts Pec Deck Fly 12,000 lifts Vertical Leg Press 11,000 lifts Calf Raise 53,000 lifts Hack Squat 9,000 lifts Seated Leg Curl 37,000 lifts Seated Calf Raise 7,000 lifts Lying Leg Curl 28,000 lifts Hip Adduction 4,000 lifts Hip Abduction 6,000 lifts

Cable

Lat Pulldown 216,000 lifts Tricep Pushdown 63,000 lifts Seated Cable Row 28,000 lifts Tricep Rope Pushdown 46,000 lifts Cable Fly 8,000 lifts Face Pull 9,000 lifts + More Exercises

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Exercise Comparisons

Compare pull ups versus one of the following exercises:

Push Ups Dips Chin Ups Bodyweight Squat Muscle Ups Sit Ups One Arm Push Ups Lunge Single Leg Squat Crunches Burpees Handstand Push Ups