Weighted pull-ups can be challenging and incredibly daunting if you struggle with regular pull-ups. But they're crucial for building strength and muscle for your goals. That's why many lifters, especially those focused on improving their average deadlift weight, neglect them. Understanding weighted pull-up standards by experience level can help you set realistic goals and improve your average deadlift weight. This article will help you learn about those standards to improve your performance in this essential movement.

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Understanding Weighted Pull-Up Standards

Weighted pull-up standards measure strength for weighted pull-ups. They help you understand how your performance compares to others. This helps track progress and set goals. If you weigh 180 pounds and can do a clean pull-up with a 90-pound plate hanging from your belt, you’re pulling at 50% added load. 

That puts you squarely in the advanced zone. These standards are just guideposts, though. Everyone progresses at their own pace, and consistency is more important than chasing numbers immediately. 

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• How Many Pull-Ups Can the Average Person Do

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Weighted Pull-Up Standards by Experience Level

Weighted pull-ups are one of the most direct tests of upper-body pulling strength. Instead of just cranking out bodyweight reps, you’re adding external weight using a dip belt, vest, or backpack and seeing how much load you can pull up on top of your bodyweight. The amount you can lift relative to your weight is a good benchmark of your strength level.

For Men

Beginner

This includes people who still need assistance to perform pull-ups. This might mean using bands or an assisted pull-up machine. If we were measuring it as a weighted pull-up, it might look like negative added weight, around -28 lbs of assistance.

Novice

Once you can do clean bodyweight reps, adding around +18 lbs puts you in the novice category. This is a solid starting point for those just getting into weighted pull-ups.

Intermediate

Adding around +75 lbs is the sweet spot for someone with decent training experience. You’ve built solid pulling strength and likely do 1–5 reps at this load.

Advanced

With +138 lbs added, you're in advanced territory. At this level, you've likely trained pull-ups consistently for years and have an impressive strength-to-weight ratio.

Elite

Pulling +206 lbs above your body weight? That’s elite strength. We're talking competitive-level calisthenics or strength athletes.

For Women

Beginner

Similar to men, this usually includes assisted pull-ups, with an average around -48 lbs.

Novice

Moving toward unassisted bodyweight reps, the novice level hovers around -17 lbs.

Intermediate

Being able to do pull-ups with around +22 lbs added shows real progress. This is often the result of consistent, focused upper-body training.

Advanced

At +65 lbs, you're lifting in serious strength territory. You’ve built real power through structured training.

Elite

Pulling +112 lbs? That’s next-level strength and muscular endurance rare and imposing.

General Guidelines

You're already in elite company if you can lift more than your body weight (i.e., 100% added weight). Progress matters more than labels. These standards are helpful guideposts, but your focus should be on consistently improving your numbers over time. 

Form always matters. No amount of weight matters if you’re swinging, kipping, or shortening the range of motion. Weighted pull-up standards can motivate you to push further, but the real win is seeing your strength steadily increase.

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How to Test Your Weighted Pull-Up Strength

Preparing your body for testing your weighted pull-up strength is crucial. Begin by performing dynamic stretches to target the shoulders, lats, and upper back. Next, perform two to three warm-up sets, including bodyweight pull-ups and light loaded variations (5 to 10 pounds added). The goal is to activate the muscles without fatiguing them before the test.

Finding a Starting Weight for Testing Your Weighted Pull-Up Strength

Once warmed up adequately, choose a challenging but manageable initial weight, typically around 10 to 15 percent of your bodyweight for a standard weighted pull-up test. 

This should allow you to complete a clean, single rep with good form. Attach the load using a dipping belt or a secure weighted vest.

Testing Your One-Rep Max for Weighted Pull-Ups

After your warm-up and initial attempts, increase the weight in small increments (usually 5 to 10 pounds) and perform a single pull-up at each load. Here are the criteria for a valid one-rep max: 

• Start from a dead hang (arms fully extended).

• Pull until your chin passes above the bar.

• Avoid kipping or using momentum.

• Lower yourself under control.

Continue increasing the weight until you can no longer complete a full repetition with strict form. Your last successful rep is your one-rep max. 

Estimating Your 1RM with Submaximal Testing

If you're uncomfortable testing an actual max effort, you can estimate your one-rep max instead. Perform a set of weighted pull-ups at a moderate load (typically 50 to 70 percent of your estimated max) and record the number of clean reps. You can input your numbers into a one-rep max calculator to get a safe, approximate benchmark.

Analyze and Benchmark Your Weighted Pull-Up Results

Once you have your one-rep max or estimated maximum, you can compare it against general strength standards: 

• Beginner: 5–10% of body weight added

• Intermediate: 25–50% of body weight added

• Advanced: 50–75% of body weight added

• Elite: Equal to or more than your body weight added

These benchmarks help you gauge your progress and set future training goals. 

Safety Considerations for Weighted Pull-Ups Testing

Always prioritize proper form over heavy loads. Make sure any weights are securely attached and perform each rep with control. 

If testing higher weights, having a training partner or spotter present can add an extra layer of safety. Avoid max testing when fatigued, and give your body adequate recovery afterward.

Related Reading

• Weightlifting Standards

• Pull-Up Strength Standards

• Average Incline Dumbbell Press

Tips for Progressing in Weighted Pull-Ups

Pull-ups are about relative strength, how strong you are compared to your body weight. Once you can efficiently perform regular pull-ups, it’s time to step things up. 

Adding external weight increases the resistance, which builds strength and muscle, but only if you’re ready. So how do you know when you’re ready? 

There are two key indicators:

• For strength, you should add weight once you consistently hit 5–6 strict pull-ups with good form.

• If you’re cranking out 10–12 pull-ups per set without breaking a sweat and still working toward those numbers, you should add weight for muscle growth. 

Lat Pulldowns: The Gateway Movement  

Lat pulldowns are your go-to if you’re not ready for strict pull-ups. They mimic the motion of a pull-up while letting you control the resistance. They’re great for beginners who need to build pulling strength. 

They’re also helpful for advanced lifters who want to fine-tune their form and technique. Cable pulldowns are especially good for focusing on lat activation without worrying about stabilizing your body.

Weighted Inverted Rows: Horizontal Strength, Vertical Gains  

Think of inverted rows as the pull-up’s cousin. You’re pulling your chest toward a bar from a horizontal position, which builds similar muscles but from a different angle. 

They’re easier to scale with added weight (vests, backpacks, chains). They also build grip and upper-back strength, which are two essentials for heavy pull-ups. 

Bonus variation: The Australian pull-up with a bar set low and your body at an incline is a great stepping stone toward full pull-ups.  

Perfect the Basic Pull-Up First  

Don't rush into weighted ones if you can’t do clean bodyweight pull-ups. Adding load to poor form will not make you stronger; it will make you injured. 

Instead, practice strict reps with a full range of motion. Control both the pull and the lowering phase (eccentric strength matters). Focus on form, not ego. Once you’re hitting 8–10 clean reps consistently? Game on.  

How to Add Weight Safely  

Once you’re ready to go weighted, keep it simple: 

• Add 5–10 lbs via a dip belt, vest, or backpack. 

• Do lower-rep sets (3–5 reps) with long rest periods to build max strength. 

• Keep your core braced and avoid swinging form is king.  

Strength is Earned, Not Rushed  

Weighted pull-ups are a next-level strength feat but require a solid base. Don’t skip the basics, build them brick by brick. 

Use accessory exercises, be consistent, and return to strict bodyweight reps when in doubt. Your future self (and your lats) will thank you.  

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When you think about average deadlift weights, you might assume that most people are lifting close to the average. However, that’s not true. The average deadlift weight for both men and women is much lower than expected. 

This is likely because many beginners and casual gym-goers don’t deadlift. If you’re one of those people, don’t feel bad about your deadlift. Instead, focus on improving your numbers and getting stronger with each workout. 

Related Reading

• Grip Strength Standards

• Average Dumbbell Shoulder Press

• Weighted Dips Strength Standards