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Pull-Up Standards

A premier bodyweight pull testing upper-body strength, specifically the lats, upper back, and biceps.

1. Setup Your Profile & Lift Values

Input your parameters to estimate your 1RM, view your competitive level, and locate your position in the standards matrix.

Gender
40 kg (88 lb)140 kg (308 lb)
Quick Rep Presets

Pull-Up Standards Matrix Table

This table displays strict 1RM requirements based on bodyweight. The row nearest to your weight of 80 kg is highlighted.

Bodyweight (KG)BeginnerNoviceIntermediateAdvancedElite
50 0Bodyweight0Bodyweight0Bodyweight0Bodyweight18
55 0Bodyweight0Bodyweight0Bodyweight021
60 0Bodyweight0Bodyweight0Bodyweight123
65 0Bodyweight0Bodyweight0Bodyweight126
70 0Bodyweight0Bodyweight0Bodyweight229
75 0Bodyweight0Bodyweight0Bodyweight331
80 (Active)0Bodyweight0Bodyweight0Bodyweight434
85 0Bodyweight0Bodyweight0Bodyweight537
90 0Bodyweight0Bodyweight0Bodyweight640
95 0Bodyweight0Bodyweight0Bodyweight643
100 0Bodyweight0Bodyweight0Bodyweight746
105 0Bodyweight0Bodyweight0Bodyweight949
110 0Bodyweight0Bodyweight0Bodyweight1052
115 0Bodyweight0Bodyweight0Bodyweight1155
120 0Bodyweight0Bodyweight0Bodyweight1258
125 0Bodyweight0Bodyweight0Bodyweight1361
130 0Bodyweight0Bodyweight0Bodyweight1464
135 0Bodyweight0Bodyweight0Bodyweight1567
140 0Bodyweight0Bodyweight0Bodyweight1770

Note: Pull-Up standards represent the ADDED weight (on a belt). A value of 0 indicates pulling/pushing your own bodyweight.

Calculation Methodology

Standards on this page represent strict, full-range-of-motion repetitions. For barbell movements, this means touching the chest on the bench press, squatting to or below parallel, and lifting the bar to full lockout on deadlifts.

Lifting values are derived using log-normal probability curves modeled against competitive powerlifting databases (specifically raw divisions from the International Powerlifting Federation) combined with surveys from recreational gym trainees. This ensures the thresholds reflect realistic milestones for general lifters while remaining statistically anchored to empirical athletic results.

Level Descriptions

Beginner

Traveled past empty-bar workouts. Can perform movements with basic technique. Stronger than 5% of the database.

Novice

Has trained consistently for a few months. Possesses decent form and base coordination. Stronger than 15% of lifters.

Intermediate

Trained seriously for 1–2 years. Standard, strong gym goer who can handle significant loads. Stronger than 35% of lifters.

Advanced

Multiple years of dedicated progress. High strength development and solid technique. Stronger than 70% of lifters.

Elite

Outstanding, highly competitive levels of relative strength. Approaching absolute human potential. Stronger than 95% of lifters.

Pull-Up FAQs

Have questions? Find quick answers regarding our calculations and models below.

Is 12 Pull-Ups Good?

Yes, performing 12 strict, dead-hang pull-ups is a good intermediate benchmark for males, indicating solid upper-body pulling endurance.

Is 20 Pullups in a Row a Lot?

Yes, 20 consecutive strict pull-ups is an advanced level of muscular endurance, indicating a highly developed relative strength ratio.

What Are Pull-Up Strength Standards?

Pull-up standards categorize your vertical pulling capacity. Since bodyweight is the base resistance, they evaluate your back strength relative to scale mass.

How Many Pull-Ups Should I Be Able to Do?

An intermediate male should be able to complete 8-12 strict pull-ups, while an intermediate female should target 1-3 strict repetitions.

What Is a Good Pull-Up Score?

A good score is hitting the Intermediate tier, which equates to doing bodyweight pull-ups with controlled, full-range movement.

What Are Weighted Pull-Up Standards?

Weighted pull-up standards measure the additional load added to a dip belt. Total resistance equals your bodyweight plus the added weight.

How Strong Is a +20kg Weighted Pull-Up?

For an 80kg male, a +20kg (44 lb) weighted pull-up is an Intermediate-to-Advanced lift, representing a 1.25x total bodyweight pull.

How Strong Is a +40kg Weighted Pull-Up?

A +40kg (88 lb) pull-up is an Advanced-to-Elite milestone, representing a 1.5x total bodyweight pull for an 80kg athlete.

What Are Dip Strength Standards?

Dip standards measure your triceps, chest, and shoulder pressing power on parallel bars using your bodyweight as the base load.

What Are Weighted Dip Standards?

Weighted dip standards evaluate the added belt weight. Like pull-ups, absolute metrics represent bodyweight plus the added plates.