The strict pull-up is the honest baseline of upper-body pulling: dead hang, no swing, chin over the bar, repeat. Every kipping variation, muscle-up and rope climb is built on top of the strength it measures. It's also one of the most tracked numbers in fitness - the movement where relative strength (strength per kilo of bodyweight) shows itself most clearly, which is why it appears in military fitness tests worldwide. Progress is slow and honest: each added rep represents real strength gained.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 1-3 | 0-1 |
| novice | 5-8 | 2-4 |
| intermediate | 12-15 | 6-9 |
| advanced | 20-25 | 12-16 |
| elite | 30+ | 22+ |
Max consecutive strict reps.
Where does your Strict Pull Up land?
Log it once and the app places you on this table automatically, then tracks the trend.
Full range every rep: dead-hang bottom, chin clearly over - shortened reps inflate the count and cheat the training effect. To add reps, train frequency over failure: multiple submaximal sets across the day/week (e.g. 5 sets of 60% max, daily) outperforms weekly max-outs. Hollow body position keeps the reps efficient: ribs down, glutes tight, toes pointed. Past 10-12 reps, add load instead of chasing endless volume - the weighted pull-up becomes the better strength driver.
Progression: ring rows, slow negatives (5-second descents), banded strict pull-ups reducing band thickness over weeks, then the first full rep.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.