Whether you learned about pull-ups during a childhood PE test at school, discovered them in your favorite group exercise class, or even saw a fitness influencer post about them online, one thing is certain: pull-ups require incredible strength and are one of the few exercises that can be difficult even for women who consider themselves veteran gym-goers.
If I look back at my experience training for pull-ups, I realize that being able to do three pull-ups in one set is not the same as being able to run a half marathon in under two hours.
To show off that sneaky strength, I
Aram Grigoryanoutspoken trainer and nutrition coach 4 weeks until the beachWith numerous past and current athletic certifications including a National Academy of Sports Medicine Certified Personal Trainer, Functional Strength Training Certification, CrossFit Level 1, plus three certifications in nutritional coaching, Grigorian has a wealth of knowledge and years of experience coaching and training women to help them nail the steps to completing their first pull-up.
I've broken down his advice into five easy steps that anyone, from a pull-up beginner to a seasoned muscle mom, can follow: Your training starts now.
1. Establish motivation
In Simon Sinek terms, Grigorian says the first step in training to do unassisted pull-ups is to figure out why you want to achieve this goal.
“I think the psychology of physical achievement is pretty overlooked,” says Grigorian. “Having a strong 'why' makes you more likely to stick with it.”
Grigorian adds that through her work with busy moms and business owners, she's learned the importance of verbalizing motivation. With limited time to devote to training between school and soccer practice, making calculated decisions becomes essential. Setting clear performance-based goals, like being able to do a pull-up, and backing them up with powerful motivation can help you make tough decisions.
“Does it make them more fulfilled? Is it overcoming an anxiety? Is it a goal or purpose because getting strong is important to you? What drives you to do your first pull-up?” asks Grigorian.
That motivation becomes crucial when we face the reality that performance goals, like pull-ups, don’t always align with aesthetic goals.
“You may be the strongest, but you may not be the skinniest. You have to accept that. And for a lot of people, that's not easy to accept,” Grigorian said.
If I look back at my experience training for pull-ups, I realize that being able to do three pull-ups in one set is not the same as being able to run a half marathon in under two hours.
The goals are in conflict with one another. One focuses on strength, the other on endurance. One builds a more muscular body, the other a leaner body. I can pursue being the best at both, but not at the same time. Knowing why you are pursuing this goal, especially at this time of year, helps you accept these conflicts. So before you start training for this goal, be sure to verbalize your reasons.
Aram Grigoryan, trainer and fitness coach4 Weeks Beach
2. Strength training
Step two focuses on continually training and strengthening the muscles used in the pull-up movement. The main muscles, says Grigorian, are the biceps, lats, and forearms, with support from the chest and shoulder muscles.
If you don't have a background in anatomy, don't worry – you just need to know what types of exercises to incorporate into your training to target the right muscle groups and movement patterns.
Bicep curls, lat pulldowns, and rowing variations all target the muscles important for performing pull-ups, says Grigorian.
One of his clients regularly trained in all of these movements, and while he never programmed her to do pull-ups, “by chance she was at the playground with one of my nieces and jumped on the hanging bar and was able to do two pull-ups,” he says.
Incorporating these movements into your weekly routine will help you achieve your ultimate goal of being able to do pull-ups. If you need a demonstration of these exercises,
Mindpump Media Great video demonstration YouTubeand Megan Callaway Fitness We offer blogs and pull-up programs to help you reach your goals.
3. Eat to perform
You've probably heard the saying that abs are made in the kitchen. Surprisingly, so are your pull-ups. Nutrition – the food you eat for health and growth – plays a huge role in your ability to do pull-ups.
“You have to really be intentional about consuming protein. It can be hard to get protein in, but it's what triggers muscle size and strength,” Grigorian says.
Planning and preparing protein-rich meals in advance is one way to maintain this.
Grigorian says that if you're focusing on a goal that requires strength building, like pull-ups, it's recommended to consume 1 gram of protein per pound of lean body mass. I've also heard this amount explained as 1 gram of protein per pound, using your goal or ideal body weight, rather than your current total weight.
Once you've hit your protein goal, Grigorian advises making sure to eat carbs to keep you fuelled in the gym and enough fat to maintain hormone balance, completing your nutrition for performance.
4. Practice your skills
After you've decided on your goal, invested time in strength training and fueled your body with optimal nutrition, it's important to practice the pull-up skill itself. If you can't do a pull-up unassisted, regression options using the same movement are a good starting point.
“Start off with exercises like TRX rows or inverted rows, with your weight at a very high angle,” suggests Grigorian.
Once that feels easy, increase the angle so your weight is closer to horizontal, requiring a larger percentage of your body weight to row. Once you've mastered the movement, practice your pull-ups using bands or an assisted pull-up machine to reduce some of the resistance, advises Grigorian. He suggests incorporating one of these exercises into your workout routine at least twice a week for a total of three to six sets until you can do pull-ups.
5. Be patient
The final piece of the puzzle may be the most boring one: life is unpredictable.
How long will it take the average woman to be able to do a pull-up? Grigorian has no idea.
“Anyone who answers that question is lying because they don't know,” Grigorian said.
He points out that training continuity, possible illness, changes in living circumstances, etc. are unpredictable variables that affect the timeline, and he also says, “The closer you get to the top of the mountain, the harder it is to climb.”
It sounds hard, but when you reach this point, remember how far you've come and keep climbing. I've implemented all of these tactics throughout my personal fitness journey to increase my number of pull-ups from 0 to 3, and I'm confident that your first pull-up is much closer than you think. Start taking these steps and stick with it.
