Pull Ups Standards

Measured in kg

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 3,642,852 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	-13 kg
Novice	+8 kg
Intermediate	+34 kg
Advanced	+63 kg
Elite	+93 kg

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
50	< 1	5	15	27	40
55	< 1	6	15	26	39
60	< 1	6	15	26	37
65	< 1	6	15	25	36
70	< 1	6	14	24	35
75	< 1	6	14	24	34
80	< 1	6	14	23	33
85	< 1	6	13	22	32
90	< 1	6	13	21	30
95	< 1	6	12	21	29
100	< 1	6	12	20	28
105	< 1	5	11	19	27
110	< 1	5	11	18	26
115	< 1	5	10	18	25
120	< 1	4	10	17	25
125	< 1	4	10	16	24
130	< 1	4	9	16	23
135	< 1	4	9	15	22
140	< 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 (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	-9 kg	+6 kg	+24 kg	+44 kg	+66 kg
55	-8 kg	+8 kg	+26 kg	+48 kg	+70 kg
60	-8 kg	+9 kg	+29 kg	+51 kg	+74 kg
65	-7 kg	+10 kg	+30 kg	+53 kg	+77 kg
70	-7 kg	+11 kg	+32 kg	+56 kg	+81 kg
75	-7 kg	+12 kg	+34 kg	+58 kg	+83 kg
80	-7 kg	+12 kg	+35 kg	+60 kg	+86 kg
85	-7 kg	+12 kg	+36 kg	+61 kg	+88 kg
90	-8 kg	+13 kg	+36 kg	+62 kg	+90 kg
95	-8 kg	+13 kg	+37 kg	+64 kg	+91 kg
100	-9 kg	+13 kg	+37 kg	+64 kg	+93 kg
105	-10 kg	+12 kg	+37 kg	+65 kg	+94 kg
110	-10 kg	+12 kg	+38 kg	+66 kg	+95 kg
115	-11 kg	+11 kg	+37 kg	+66 kg	+96 kg
120	-12 kg	+11 kg	+37 kg	+66 kg	+96 kg
125	-14 kg	+10 kg	+37 kg	+66 kg	+97 kg
130	-15 kg	+9 kg	+36 kg	+66 kg	+97 kg
135	-16 kg	+8 kg	+36 kg	+66 kg	+97 kg
140	-17 kg	+7 kg	+35 kg	+66 kg	+97 kg

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-22 kg	-4 kg	+17 kg	+42 kg	+68 kg
20	-14 kg	+6 kg	+31 kg	+59 kg	+89 kg
25	-13 kg	+8 kg	+34 kg	+63 kg	+93 kg
30	-13 kg	+8 kg	+34 kg	+63 kg	+93 kg
35	-13 kg	+8 kg	+34 kg	+63 kg	+93 kg
40	-13 kg	+8 kg	+34 kg	+63 kg	+93 kg
45	-16 kg	+4 kg	+28 kg	+55 kg	+85 kg
50	-20 kg	-1 kg	+22 kg	+47 kg	+75 kg
55	-24 kg	-7 kg	+14 kg	+38 kg	+63 kg
60	-29 kg	-13 kg	+7 kg	+28 kg	+51 kg
65	-33 kg	-19 kg	-1 kg	+18 kg	+39 kg
70	-38 kg	-25 kg	-9 kg	+8 kg	+27 kg
75	-42 kg	-30 kg	-16 kg	+0 kg	+16 kg
80	-45 kg	-35 kg	-23 kg	-8 kg	+6 kg
85	-48 kg	-39 kg	-28 kg	-15 kg	-2 kg
90	-51 kg	-43 kg	-33 kg	-21 kg	-9 kg

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	-22 kg
Novice	-8 kg
Intermediate	+10 kg
Advanced	+30 kg
Elite	+51 kg

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
40	< 1	< 1	6	14	25
45	< 1	< 1	6	14	24
50	< 1	< 1	6	14	24
55	< 1	< 1	7	14	23
60	< 1	< 1	6	14	22
65	< 1	< 1	6	13	21
70	< 1	< 1	6	12	20
75	< 1	< 1	6	12	19
80	< 1	< 1	6	11	19
85	< 1	< 1	5	11	18
90	< 1	< 1	5	10	17
95	< 1	< 1	5	10	16
100	< 1	< 1	4	9	15
105	< 1	< 1	4	9	15
110	< 1	< 1	3	9	14
115	< 1	< 1	3	8	13
120	< 1	< 1	3	8	12

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 (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	-16 kg	-6 kg	+5 kg	+18 kg	+33 kg
45	-16 kg	-6 kg	+7 kg	+21 kg	+36 kg
50	-16 kg	-5 kg	+8 kg	+23 kg	+39 kg
55	-17 kg	-5 kg	+9 kg	+25 kg	+41 kg
60	-17 kg	-5 kg	+10 kg	+26 kg	+43 kg
65	-18 kg	-5 kg	+10 kg	+27 kg	+45 kg
70	-19 kg	-5 kg	+10 kg	+28 kg	+46 kg
75	-20 kg	-6 kg	+10 kg	+28 kg	+47 kg
80	-21 kg	-6 kg	+10 kg	+29 kg	+48 kg
85	-22 kg	-7 kg	+10 kg	+29 kg	+49 kg
90	-23 kg	-8 kg	+10 kg	+29 kg	+49 kg
95	-25 kg	-9 kg	+9 kg	+29 kg	+49 kg
100	-26 kg	-10 kg	+8 kg	+28 kg	+49 kg
105	-28 kg	-11 kg	+7 kg	+28 kg	+49 kg
110	-29 kg	-13 kg	+6 kg	+27 kg	+49 kg
115	-31 kg	-14 kg	+5 kg	+26 kg	+48 kg
120	-33 kg	-16 kg	+4 kg	+26 kg	+48 kg

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-28 kg	-16 kg	-1 kg	+16 kg	+34 kg
20	-23 kg	-9 kg	+8 kg	+27 kg	+48 kg
25	-22 kg	-8 kg	+10 kg	+30 kg	+51 kg
30	-22 kg	-8 kg	+10 kg	+30 kg	+51 kg
35	-22 kg	-8 kg	+10 kg	+30 kg	+51 kg
40	-22 kg	-8 kg	+10 kg	+30 kg	+51 kg
45	-24 kg	-10 kg	+6 kg	+25 kg	+45 kg
50	-26 kg	-13 kg	+2 kg	+20 kg	+39 kg
55	-29 kg	-17 kg	-3 kg	+14 kg	+31 kg
60	-32 kg	-21 kg	-8 kg	+7 kg	+23 kg
65	-34 kg	-25 kg	-13 kg	+1 kg	+15 kg
70	-37 kg	-28 kg	-18 kg	-6 kg	+7 kg
75	-40 kg	-32 kg	-22 kg	-12 kg	+0 kg
80	-42 kg	-35 kg	-27 kg	-17 kg	-7 kg
85	-44 kg	-38 kg	-30 kg	-21 kg	-12 kg
90	-46 kg	-40 kg	-33 kg	-25 kg	-17 kg

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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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	5	15	27	40
55	< 1	6	15	26	39
60	< 1	6	15	26	37
65	< 1	6	15	25	36
70	< 1	6	14	24	35
75	< 1	6	14	24	34
80	< 1	6	14	23	33
85	< 1	6	13	22	32
90	< 1	6	13	21	30
95	< 1	6	12	21	29
100	< 1	6	12	20	28
105	< 1	5	11	19	27
110	< 1	5	11	18	26
115	< 1	5	10	18	25
120	< 1	4	10	17	25
125	< 1	4	10	16	24
130	< 1	4	9	16	23
135	< 1	4	9	15	22
140	< 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
40	< 1	< 1	6	14	25
45	< 1	< 1	6	14	24
50	< 1	< 1	6	14	24
55	< 1	< 1	7	14	23
60	< 1	< 1	6	14	22
65	< 1	< 1	6	13	21
70	< 1	< 1	6	12	20
75	< 1	< 1	6	12	19
80	< 1	< 1	6	11	19
85	< 1	< 1	5	11	18
90	< 1	< 1	5	10	17
95	< 1	< 1	5	10	16
100	< 1	< 1	4	9	15
105	< 1	< 1	4	9	15
110	< 1	< 1	3	9	14
115	< 1	< 1	3	8	13
120	< 1	< 1	3	8	12

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
50	< 1	5	15	27	40
55	< 1	6	15	26	39
60	< 1	6	15	26	37
65	< 1	6	15	25	36
70	< 1	6	14	24	35
75	< 1	6	14	24	34
80	< 1	6	14	23	33
85	< 1	6	13	22	32
90	< 1	6	13	21	30
95	< 1	6	12	21	29
100	< 1	6	12	20	28
105	< 1	5	11	19	27
110	< 1	5	11	18	26
115	< 1	5	10	18	25
120	< 1	4	10	17	25
125	< 1	4	10	16	24
130	< 1	4	9	16	23
135	< 1	4	9	15	22
140	< 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
40	< 1	< 1	6	14	25
45	< 1	< 1	6	14	24
50	< 1	< 1	6	14	24
55	< 1	< 1	7	14	23
60	< 1	< 1	6	14	22
65	< 1	< 1	6	13	21
70	< 1	< 1	6	12	20
75	< 1	< 1	6	12	19
80	< 1	< 1	6	11	19
85	< 1	< 1	5	11	18
90	< 1	< 1	5	10	17
95	< 1	< 1	5	10	16
100	< 1	< 1	4	9	15
105	< 1	< 1	4	9	15
110	< 1	< 1	3	9	14
115	< 1	< 1	3	8	13
120	< 1	< 1	3	8	12

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 kg

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 (kg)

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 (kg)

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
50	< 1	5	15	27	40
55	< 1	6	15	26	39
60	< 1	6	15	26	37
65	< 1	6	15	25	36
70	< 1	6	14	24	35
75	< 1	6	14	24	34
80	< 1	6	14	23	33
85	< 1	6	13	22	32
90	< 1	6	13	21	30
95	< 1	6	12	21	29
100	< 1	6	12	20	28
105	< 1	5	11	19	27
110	< 1	5	11	18	26
115	< 1	5	10	18	25
120	< 1	4	10	17	25
125	< 1	4	10	16	24
130	< 1	4	9	16	23
135	< 1	4	9	15	22
140	< 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
40	< 1	< 1	6	14	25
45	< 1	< 1	6	14	24
50	< 1	< 1	6	14	24
55	< 1	< 1	7	14	23
60	< 1	< 1	6	14	22
65	< 1	< 1	6	13	21
70	< 1	< 1	6	12	20
75	< 1	< 1	6	12	19
80	< 1	< 1	6	11	19
85	< 1	< 1	5	11	18
90	< 1	< 1	5	10	17
95	< 1	< 1	5	10	16
100	< 1	< 1	4	9	15
105	< 1	< 1	4	9	15
110	< 1	< 1	3	9	14
115	< 1	< 1	3	8	13
120	< 1	< 1	3	8	12

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