The weighted pull-up turns the pull-up from an endurance test into a max-strength lift: strict form, added load, one rep standard - chin clearly over the bar from a dead hang. It's the vertical pull's answer to the bench press, building lats, arms and grip at intensities bodyweight reps can't reach. For CrossFit athletes, a bigger weighted pull-up quietly upgrades everything upstream: muscle-ups, chest-to-bars, legless rope climbs and high-rep kipping sets all inherit the strength.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0x | 0x |
| novice | 0.1x | 0.05x |
| intermediate | 0.25x | 0.15x |
| advanced | 0.5x | 0.33x |
| elite | 0.75x | 0.5x |
ADDED load as a multiple of bodyweight (0 = a strict bodyweight pull-up).
Where does your Weighted Pull Up land?
Log it once and the app places you on this table automatically, then tracks the trend.
Earn the prerequisite first: 8-10 clean strict pull-ups before adding load. Start with 2.5-5 kg on a dip belt (more comfortable than a dumbbell between the feet for real loads). Train doubles and triples at 80-90% of your single, 2 sessions a week, and retest the 1RM monthly. Full dead-hang starts - shortening the bottom is how weighted pull-up numbers lie. Balance with pressing, and expect your strict pull-up max reps to climb as a free side effect.
Progression: strict pull-ups to 8-10 reps, then 2.5 kg jumps on a belt. Not there yet? Slow negatives and banded strict work build the base.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.