Man In Black Crew-neck Shirt Doing Pull-ups

How Many Pull-ups Should I Be Able To Do? Answered

Guy doing a pull-up on a pull-up bar in his yard

Have you ever wondered, “How many pull-ups should I be able to do?” Well, you’re in luck, because I will be explaining exactly that in this article. I will go in depth and break it down to the ages and genders.

How many pull-ups should you be able to do?

If you are a complete beginner, you will most likely not be able to do any, but here are some numbers to strive for:

As a male, you should be able to do at least 6 reps of pull-ups in one set, and a woman should be able to do at least 3 reps of pull-ups in one set. If you are able to do this, you are most likely fit and in good shape.

If you can do more than 15 pull-ups in a set with good form, you are most likely extremely strong and in amazing shape.

These numbers will still differ by age, so I will break it down in the next bit of the article.

How many pull-ups should I be able to do as a female?

AgeBeginnerIntermediateAdvanced
Under 1201-23+
13-180-12-56+
18-400-12-56+
40-5001-45+
50+01-23+

How many pull-ups should I be able to do as a male?

AgeBeginnerIntermediateAdvanced
Under 120-12-78+
13-180-45-1112+
18-400-45-1112+
40-500-33-78+
50+0-12-56+

Factors that affect the number of pull-ups you can do

Age:

Age can have a pretty big effect on the number of pull-ups you can do. Normally, if you are younger, you might find them easier. As you get older, your muscle endurance can decrease, which makes it more difficult.

Gender:

There’s a natural difference in strength between men and women. Men tend to have more strength, which can increase the number of pull-ups they can do.

Weight:

Body weight plays a major role in your pull-up strength. When doing pull-ups, you basically pull your body weight up, so that means if you are heavier, you have a bigger load to pull, which will make pull-ups more difficult.

Athletic Experience:

If you have previous experience in other sports, you might find pull-ups easier. Especially sports like gymnastics or rock climbing.

Why you should add pull-ups to your workouts

Pull-ups are, in my opinion, one of the greatest exercises out there for multiple reasons. First off, they are a compound exercise, meaning they target multiple muscles. It targets basically all your back muscles, your biceps, your traps, your forearms, and even your core. You can also try different pull-up grips and change which muscle it focuses on.

Pull-ups also build some crazy strength. I have personally been doing them for a long time, and I have even added weight to them. They are probably the exercise that has given me the most strength out of everything else.

Another benefit is that you don’t need any fancy equipment to do pull-ups. All you need is a pull-up bar or a higher surface to grab onto and your bodyweight. There is no need for expensive weights and equipment.

How long does it take to do your first pull-up?

How long it will take you to achieve your first pull-up depends a lot on your genetics and your weight. If you are overweight, it might take you months to do your first pull-up. If you are at a normal BMI, it might take you a few weeks.

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