Pull-Up standards for men
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Estimates are most accurate for sets of 1โ10 reps.
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| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | โ |
| 2 | 97% | โ |
| 3 | 94% | โ |
| 4 | 92% | โ |
| 5 | 89% | โ |
| 6 | 86% | โ |
| 7 | 83% | โ |
| 8 | 81% | โ |
| 9 | 78% | โ |
| 10 | 75% | โ |
Standards by bodyweight
Men ยท Pull-Up
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | +2.5 | +12.5 | +22.5 | +37.5 | +55 |
| 55 | 0 | +10 | +22.5 | +37.5 | +57.5 |
| 60 | 0 | +10 | +22.5 | +40 | +60 |
| 65 | โ2.5 | +7.5 | +22.5 | +40 | +60 |
| 70 | โ5 | +7.5 | +22.5 | +40 | +62.5 |
| 75 | โ5 | +5 | +20 | +40 | +62.5 |
| 80 | โ7.5 | +5 | +20 | +40 | +65 |
| 85 | โ10 | +2.5 | +20 | +40 | +65 |
| 90 | โ12.5 | 0 | +17.5 | +40 | +65 |
| 95 | โ15 | 0 | +17.5 | +40 | +67.5 |
| 100 | โ17.5 | โ2.5 | +15 | +40 | +67.5 |
| 105 | โ17.5 | โ5 | +15 | +40 | +67.5 |
| 110 | โ20 | โ5 | +15 | +37.5 | +67.5 |
| 115 | โ22.5 | โ7.5 | +12.5 | +37.5 | +67.5 |
| 120 | โ25 | โ10 | +10 | +37.5 | +70 |
| 125 | โ27.5 | โ12.5 | +10 | +37.5 | +70 |
| 130 | โ30 | โ12.5 | +7.5 | +35 | +70 |
| 135 | โ32.5 | โ15 | +7.5 | +35 | +70 |
| 140 | โ35 | โ17.5 | +5 | +35 | +70 |
Men ยท Pull-Up, lb
| Bodyweight, lb | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | +5 | +25 | +50 | +85 | +125 |
| 140 | โ5 | +20 | +50 | +85 | +130 |
| 160 | โ10 | +15 | +45 | +90 | +135 |
| 180 | โ20 | +10 | +45 | +90 | +140 |
| 200 | โ25 | 0 | +40 | +90 | +145 |
| 220 | โ35 | โ5 | +35 | +85 | +150 |
| 240 | โ45 | โ10 | +30 | +85 | +150 |
| 260 | โ55 | โ20 | +25 | +85 | +150 |
| 280 | โ65 | โ30 | +20 | +80 | +155 |
| 300 | โ75 | โ35 | +15 | +80 | +155 |
| 320 | โ85 | โ45 | +10 | +75 | +155 |
The same standards in pounds: bodyweights in 20 lb steps, lifts rounded to 5 lb.
Estimated one-rep max for people who train regularly.
Pull-ups and dips: the numbers are weight added on top of your bodyweight. 0 means bodyweight only; a minus means band or machine assistance.
Standards by bodyweight
How it works
Your one-rep max is estimated from your set with the Brzycki formula: 1RM = weight ร 36 / (37 โ reps). Sets above 10 reps are counted as 10, since extra reps measure endurance more than strength.
Levels compare your 1RM with your bodyweight. Heavier lifters lift more in absolute terms but less per kilogram, so the thresholds scale with bodyweight to the power of 0.67 rather than in direct proportion.
The levels roughly match the 5th, 20th, 50th, 80th and 95th percentiles of people who train regularly. They are estimates for comparison, not a medical or competition norm.
FAQ
What is a good Pull-Up for a man?
At 80 kg bodyweight the intermediate level is about +20 kg (+45 lb) and the advanced level about +40 kg (+90 lb). Someone who has just started training regularly usually lifts around โ7.5 kg (โ15 lb).
How does bodyweight change the Pull-Up standard?
The intermediate standard rises from about +22.5 kg (+50 lb) at 60 kg to +7.5 kg (+15 lb) at 130 kg. Heavier lifters lift more in total but less per kilogram of bodyweight.
What is an elite Pull-Up?
Elite starts at about +65 kg (+145 lb) for a lifter weighing 80 kg. Only around 5% of people who train regularly get there.
Strength standards for other lifts
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