HesapHanem

Pull-Up Strength Standard Calculator

Find the added weight that marks each pull-up strength level for you.

How it is calculated

The tool multiplies your bodyweight by a fixed ratio for each level to give the extra weight you would hang on a belt for one weighted pull-up: added weight = bodyweight × ratio. For men the ratios are 0, 0.25, 0.50 and 1.00 for beginner, intermediate, advanced and elite. For women they are 0, 0.15, 0.35 and 0.60. Bodyweight is in kilograms and results are in kilograms to two decimals. Bodyweight below 20 kg or above 650 kg shows no result. Beginner is always 0 kg, meaning strict bodyweight pull-ups. It only lists the targets: you do not enter your own best lift, and it does not tell you which level you are at. The ratios are the ones this tool uses; other standards differ.

Worked example

A man weighing 80 kg. Beginner = 80 × 0 = 0.00 kg. Intermediate = 80 × 0.25 = 20.00 kg. Advanced = 80 × 0.50 = 40.00 kg. Elite = 80 × 1.00 = 80.00 kg. So the intermediate target is 20.00 kg of added weight: if you can pull your body plus 20 kg for a rep, you meet it. For a 60 kg woman the same levels are 0.00, 9.00, 21.00 and 36.00 kg.

Try this example →

Common mistakes

  • Entering the total of bodyweight plus belt weight as your bodyweight. The field is for your own bodyweight only. The results are the added weight on top of it.
  • Reading the figures as total load. Elite for an 80 kg man is 80 kg added, so 160 kg in total including bodyweight, not 80 kg overall.
  • Using the male ratios for a woman, or the other way round. The sex setting changes every figure, so check it matches the row you want.
  • Comparing with a set of several reps. The standards are for a single weighted pull-up, so a weight you can only do for 8 reps is not a match.
  • Entering bodyweight in pounds. The field is in kilograms, so a 176 lb lifter should enter about 80.

About this calculator

Weighted pull-up strength standards, ranging from beginner to elite, express strength as the amount of added weight you can pull relative to your bodyweight — a benchmark used the same way bench press, squat and deadlift standards are, but for upper-body pulling strength specifically.

Lifters and calisthenics athletes use it to track progress over time, and because pulling strength relative to bodyweight differs by sex, the standards are adjusted for both bodyweight and sex.

This calculator takes your bodyweight and sex and returns the added load to aim for at each level (men: 0, 0.25, 0.5 and 1.0 × bodyweight; women: 0, 0.15, 0.35 and 0.6 ×). It does not take your max; compare your best weighted pull-up with those targets yourself.

Was this helpful?

You can pick up to 3 reactions.

Comments

  • Be the first to comment.

Popular calculators

Loan Calculator

Monthly payment, total interest and full amortization schedule.

Percentage Calculator

Percent change, percent of, and ratio calculations.

Discount Calculator

Calculate final price, savings, and discount amount.

BMI Calculator

Body mass index from height and weight (metric or imperial).

Age Calculator

Compute your exact age in years, months and days from a birth date.

Compound Interest Calculator

Calculate the final amount and interest earned with compounding.

All Calculators