Measured in lb
Pull Ups strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Pounds (lb)
Kilograms (kg)
Our community Pull Ups standards are based on 3,411,809 lifts by Strength Level users
How To
Male
Male Pull Ups Standards
Entire Community
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
| 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
| 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
| 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
| 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
| 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
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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. |
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