Pull-ups are a challenge for many, but they shouldn't be. As a compound exercise, they work various muscles, including those in your arms, back, shoulders, and core. Because of this, they can help you build strength and endurance, helping you improve at different lifts, like the deadlift. If you can master pull-ups, your deadlift performance will benefit. To put things into perspective, the average deadlift weight varies based on experience level, with beginners typically lifting around 135–185 lbs, while advanced lifters can pull 400 lbs or more.

In this article, we’ll cover how many pull-ups the average person can do, how to improve your pull-up performance, why this matters for weightlifting, and how a workout tracker app can help track your progress.

How Many Pull-Ups Can the Average Person Do?

Pull-ups are among the most challenging bodyweight exercises, and the number an average person can do varies based on fitness level, age, and training history.

While there are no recent official pull-up standards, older data from the 1985 Presidential Fitness Test gives us a rough idea of what the average person might achieve today.

How Many Pull-ups Can the Average Man Do?

According to the test results from 15- to 17-year-old males, the average range was around 6 to 8 pull-ups.

Since this test measured fitness levels decades ago, today’s average might be slightly lower, given changes in lifestyle and physical activity trends. Aiming for 5 to 10 pull-ups is a reasonable benchmark for a generally active adult male.

How Many Pull-ups Can the Average Woman Do?

The same fitness test showed that most females could complete just one pull-up. While this may seem low, it’s important to remember that biological differences, such as muscle distribution and upper body strength, play a role in pull-up performance.

Many women find pull-ups particularly challenging but can improve significantly with dedicated training.

Related Reading

• Average Bench Press by Age

3 Factors that Affect Pull-Up Performance

1. Body Weight: The Pull-Up Performance Game Changer

Body weight drastically influences pull-up performance. In short, the heavier you are, the more difficult pull-ups become regardless of whether your weight comes from muscle or fat.

Excess body fat adds mass without contributing strength, making pull-ups incredibly challenging. A leaner body composition typically makes pull-ups easier.

2. Sex Differences: Why Men Outperform Women On Pull-Ups

Men generally outperform women in pull-ups due to two primary factors: body composition and muscle distribution. Women naturally carry more fat relative to muscle, making it harder to lift their body weight.

Conversely, men tend to have more upper-body muscle, giving them an advantage in exercises that rely on upper-body strength, like pull-ups.

3. Training Experience: Practice Pull-Ups to Get Better

Even if you have experience with weight training, it doesn’t guarantee high pull-up performance. While exercises like lat pulldowns can build strength, they don’t perfectly translate to pull-ups. The best way to improve your pull-ups is by practicing them regularly.

If pull-ups are a consistent part of your routine, your numbers will improve, even if other aspects of your fitness aren’t as strong. But if you rarely do them, your pull-up count will likely be lower, even if you’re strong in other exercises. You can improve your pull-up performance over time by focusing on body composition, upper-body strength, and consistent training.

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How to Improve Your Pull-Up Count

The muscles most responsible for performing a pull-up are the lats and biceps, but if you’re struggling to improve your count, you’re likely neglecting some of the smaller stabilizing muscles that help with each rep.

In addition to building strength in the lats and biceps, target your grip, shoulders, and core. Strengthening these areas will help you generate more power and stability during each pull-up.

Use Alternative Exercises to Build Strength

If you can’t do many pull-ups, incorporating modified exercises can help you get there faster. 

• Inverted Rows: This movement mimics a pull-up but at an easier angle, allowing you to build strength while controlling resistance. Keep your body straight, core engaged, and pull your chest toward the bar. Gradually lower the angle to make it more challenging.

• Negative Pull-ups: Start at the top of a pull-up (using a bench or box), then lower yourself as slowly as possible. This increases muscle engagement and helps develop control.

• Assisted Pull-ups: Use a resistance band or an assisted pull-up machine to work up to unassisted reps gradually.

Train Smart, Not to Fail

One mistake many people make is pushing to failure on every set. Instead, train just below your max effort to build endurance and avoid burnout.

Perform sets of 2 to 5 reps, staying at least two reps away from failure. Rest 30 to 90 seconds between sets. Aim for 20+ reps across multiple sets rather than maxing out in one go.

Stay Consistent and Track Progress

Pull-up strength improves with consistency. Train 3-4 times weekly, gradually increasing your reps and incorporating variety. Stay patient, and over time, you’ll see noticeable gains in your pull-up count.

Related Reading

• Weightlifting Standards

• Pull-Up Strength Standards

• Average Incline Dumbbell Press

Benefits of Pull-Ups for Your Body

Pull-ups are one of the most effective exercises for building upper body strength. You grab a bar and pull your body up until your chin is above it. The exercise primarily targets the lats, which are the large muscles that span your back.

But, unlike many gym machines that isolate muscles, pull-ups also engage other upper body and core muscles to help you lift your body weight.

These include: 

• Biceps

• Trapezius

• Rhomboids

• Shoulders

• Even your abdominal muscles

Because of this, they can help improve performance in various sports requiring upper body strength and coordination.

Pull-Ups Increase Grip Strength

You use an overhand grip to hold a bar during pull-ups, which can improve your hand grip strength. A firm grip is helpful for more than daily activities like opening stubborn jars. It can also help with athletic performance in sports such as:

• Baseball

• Golf

• Rock climbing

In addition, grip strength may indicate your overall health and strength.

Pull-Ups Build Muscle Mass 

If you want to build muscle, the pull-up is your friend. Strength-training exercises, like pull-ups, are proven to increase muscle mass and even reverse age-related muscle loss. This is crucial for maintaining strength and functionality as you get older.

Pull-Ups Change Body Composition

Strength-training exercises like pull-ups can do wonders for your body composition, which is the amount of muscle, bone, and fat. Studies have shown that regular strength training helps burn fat, improve insulin sensitivity, and reduce the risk of heart disease, especially when combined with regular cardio workouts.

The key is creating a resistance training plan with at least two weekly muscle-strengthening workouts. Exercises should target upper and lower body muscles.

Pull-Ups Support Strong Bones

Research shows that bone density peaks around age 30 and then naturally declines. So maintaining strong bones is increasingly essential as you age. It can reduce the risk of falls, broken bones, and osteoporosis.

Resistance exercises like pull-ups put healthy stress on your bones, which can help them get stronger. Strength training has been shown to increase bone density, particularly in older adults. In one study, sedentary adults who strength trained saw a 3% increase in bone density after just 10 weeks.

Pull-Ups Improve Posture

Maintaining good posture keeps your body aligned. It also helps prevent injuries and boost your confidence. Strengthening your back and core muscles with pull-ups may lead to better posture. 

That's because stronger muscles can help you keep your shoulders back and your spine neutral when you sit or stand. Try adding pull-ups and other posture-correcting exercises to your weekly fitness routine.

Pull-Ups Boost Athletic Performance

If you're an athlete looking to improve, pull-ups can help. Studies have shown that athletes who practice Brazilian jiu-jitsu and kickboxing can benefit from adding pull-ups to their training regimen. Pull-ups can also help with sports that involve pulling or gripping, such as:

• Lifting

• Rowing

• Tennis

Related Reading

• Grip Strength Standards

• Average Dumbbell Shoulder Press

• Weighted Pull-Up Standards

• Weighted Dips Strength Standards

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The average deadlift weight varies considerably based on sex, age, body composition, and training experience. For example, a healthy 30-year-old male who weighs 200 pounds might have a deadlift of 3.4 times his bodyweight, while a female of the same age and weight would likely deadlift around 2.5 times her bodyweight. This means the average deadlift weight for the male would be around 680 pounds, while the female would be around 500 pounds.

Both of these are impressive numbers; if you look at strength training charts, they would fall under the "elite" category. As you can see, the stronger your deadlift becomes, the more specific things become. Tracking your deadlift progress over time is essential to understand your unique strengths and weaknesses.

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