Pull-ups are one of the ultimate tests of upper body strength. They engage your back, shoulders, arms, and core, making them an excellent benchmark for overall fitness. But how many pull-ups are considered "strong"? The answer depends on factors like your fitness level, body weight, and goals. In this article, we'll break down pull-up standards, what qualifies as strong performance, and how to improve your pull-up ability.
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Pull-ups are a bodyweight exercise that requires you to lift your entire body using just your upper body strength. This makes them a true test of relative strength — your ability to move your own body weight. They primarily target the latissimus dorsi (lats) but also engage the biceps, shoulders, and core muscles.
Because they rely on body weight, pull-ups give a good indication of your upper body strength, muscular endurance, and grip strength.
There’s no universal number that qualifies as “strong” for everyone. However, here are some general standards to consider:
For beginners, just being able to perform one full pull-up is an accomplishment, as it requires significant upper body strength. Anything in the range of 1–5 pull-ups is a great starting point for most people.
At this level, you’ve likely been working on your pull-up technique and strength for some time. Reaching 5–10 pull-ups is a strong indicator of solid upper body strength and control over your body weight.
Being able to perform 10–15 pull-ups with proper form is generally considered strong. This level of performance requires a combination of strength, endurance, and good muscle coordination.
Anything above 15 pull-ups for males and 8–12 for females is considered elite. Reaching this level means you have excellent upper body strength and muscular endurance. At this stage, many people begin adding weight to their pull-ups to further increase difficulty and strength.
Several factors play a role in determining how many pull-ups are considered strong for you:
If you want to increase the number of pull-ups you can do and reach a level where you’re considered “strong,” here are some tips:
If you’re unable to do full pull-ups yet, assisted pull-ups using a resistance band or machine can help you build strength. Gradually reduce the assistance until you can perform pull-ups on your own.
Focus on the eccentric (lowering) phase of the pull-up. Jump or step up to the top of the pull-up position, then slowly lower yourself back down. This helps build the strength needed to do full pull-ups.
Improving your grip will directly enhance your ability to do more pull-ups. Exercises like dead hangs, farmer’s walks, and wrist curls can help improve grip strength.
Lat pulldowns mimic the pulling motion of a pull-up and allow you to work on similar muscles in a more controlled setting. Use progressively heavier weights to build strength.
You need to regularly practice pull-ups to get better at them. Aim for 2–3 sessions per week focusing on pull-ups and complementary back exercises like rows and deadlifts.
Everyone’s strength levels and goals are different, so setting a target number of pull-ups should align with your fitness objectives. Here are some goals based on different levels of fitness:
How many pull-ups are considered strong depends on your body weight, gender, fitness level, and training experience. For most people, being able to perform 10–15 pull-ups is a clear sign of strength, while anything above 15 pull-ups puts you in the elite category.
No matter your current ability, pull-ups are an excellent goal to work toward because they improve upper body strength, endurance, and overall fitness. With consistent training and the right approach, you can improve your pull-up count and feel stronger than ever.
