Pull up progress

From zero to your first pull up, or from five to ten. Add what you can do now and a few weeks back, and see how close the goal is.

Your details

From 5 to 10 reps

10 weeks

at 0.5 reps a week

Practice sets4 or 5 sets of 3, two or three times a week
Change since then+2 reps
Add your body weightand any band or machine help, to see your strength against body weight and the help to train with

Lots of submaximal sets (about half your max) build reps without wrecking your elbows. Rest a day between sessions.

The working

From 3 to 5 in 4 weeks

That is half a rep a week. Five more reps to reach 10 takes about 10 weeks. Practise with 4 or 5 sets of 3, two or three times a week.

No pull ups yet?

Start here

Slow lowering from the top, 5 seconds each
Hanging from the bar
Band assisted reps
Rows under a sturdy table

Strength

Your pull ups against your body weight

A pull up lifts most of your body weight, so the Epley estimate (load × (1 + reps ÷ 30)) shows your strength as a multiple of it. At 70 kg doing 6 reps with 20 kg of band or machine help, the load is 50 kg and the estimate is 60 kg, or 0.86 times body weight: about 14% short of a first full rep. Sets of 8 sit near 80% of that, so train with about 23 kg of help and take a little away every week or two.

Form

What counts

Start from a dead hang with straight arms and finish with your chin over the bar. Kipping is a different skill.

Read with care

What this cannot tell you

Body weight changesGetting heavier or lighter changes reps.
Elbow painEase off if elbows ache; it is a common overuse niggle.
Linear progressGains slow as you go.

Questions

Common questions

How long to get my first pull up?

Often 6 to 12 weeks of regular practice.

How often should I train pull ups?

Two or three times a week with a rest day between.

Are chin ups easier?

For most people, yes; palms facing you uses more biceps.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.