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Do you count yourself among the fans of pull-ups? If not, it might be time to rethink your stance on this powerhouse exercise. Renowned for building upper-body strength, pull-ups are a benchmark of fitness that utilize your own body weight to pull yourself up. This exercise not only engages a variety of muscle groups but also enhances grip strength and improves core stability. Incorporating pull-ups into your routine could dramatically boost your gym performance.
Curious about how many pull-ups you should aim for to rank among the strongest? We consulted with fitness experts to uncover just how many consecutive pull-ups you need to perform to outshine 90% of your peers. Intrigued yet?
What Makes Pull-Ups an Exceptional Indicator of Upper-Body Strength
“Pull-ups reveal something that many exercises can’t hide—your true strength relative to your body weight,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness. “Machines can assist you, momentum can cheat you, and a lot of exercises let other muscles compensate. But with pull-ups, you’re lifting your entire body against gravity using some of the most demanding muscles in the upper body.”
If you can lift your own body weight repeatedly with control, that’s a telltale sign of stability, muscular strength, and a nervous system that can successfully engage multiple muscle groups at once.
You’re Working The Muscles That Matter Most
Pull-ups engage a powerful blend of muscles that promote long-term mobility, improved posture, and all-around successful daily movement. These muscles include the biceps, forearms, lats, rhomboids and mid-back muscles, and core.
“As we age, these muscles tend to weaken first, leading to poor posture, neck pain, back discomfort, and decreased functional strength. Pull-ups help reverse that trajectory,” Canham tells us.
This Number Puts You In The Top 10%
A solid benchmark that classifies someone as stronger than roughly 90% of their peers is being able to perform 12 to 15 strict pull-ups without breaking.
“‘Strict’ matters—full hang at the bottom, no swinging, chin above the bar every rep,” Canham explains. “Most adults can’t perform a single full pull-up, so being able to do well over ten means your strength, coordination, tendon integrity, and muscular endurance are all far above average.”
Your Daily Life Gets Noticeably Easier
Those able to complete “strict” pull-ups typically have better shoulder mobility, higher grip strength, stronger connective tissue, better nervous system efficiency, and a healthier strength-to-weight ratio, Canham notes.
“These are the qualities that support everyday activities—lifting groceries, carrying kids or luggage, pulling yourself up or over something, and maintaining good posture throughout the day,” she adds.
