By Katy Loren
Few exercises in the gym can humble you as fast as a pull-up. Just ask my editor at My Peak Challenge, who admitted as much to me after I pitched this topic.
“I tried to do a banded pull-up the other night, and I totally rode the struggle bus on that one,” she said.
Not that I can claim any mastery over this challenging exercise. On a good day, I might manage 3 to 6, but that’s about it.
No wonder the military uses it as a measuring stick — the minimum expected for men in the Marine Corps Physical Fitness Test is just two (although they’d ideally like to see recruits get 10 to 15). For women, a 12-second flexed arm hang will give you a passing score, but at least five regular pull-ups is the recommended target.
Pull-ups are a power exercise offering incredible benefits, no matter your lifestyle or profession, whether you’re a writer, a member of the Armed Forces, or anywhere in between. This exercise enhances your ability to lift your bodyweight, a key functional movement that translates into everyday tasks. From lifting heavy items and picking yourself up off the ground to improving grip strength for carrying bags and opening jars, pull-ups prepare you for life’s physical demands.
The key is pacing yourself. Instead of rushing into full traditional pull-ups right away, taking a step-by-step approach makes a big difference. Gradually increasing your effort and intensity allows you to build strength and endurance over time. With patience and consistency, you’ll eventually reach a point where you can confidently perform a solid set of 5 to 10 pull-ups on your own.
To help, we’ve tabbed an expert in improving your physical performance — Los Angeles personal trainer and former Mr. America Jason Kozma — who created the following program to build up from a base of zero pull-ups to 5, 10, 15, and beyond.
Related: Master the Pull-Up
Your Pull-Up Plan of Attack
Alternate between the following two workouts, doing each once per week with at least two days in between (for instance, Workout 1 could be Mondays, Workout 2 on Thursdays).
Workout 1
| Exercise | Sets | Reps |
| Pull-up | 3 | To failure |
For these sets, even one rep is okay to begin. If you can’t complete a regular pull-up, do negatives (where a partner helps you on the way up and you lower yourself as slowly as you can), banded pull-ups (where you loop a long band around the bar and down around your feet, giving you an assist), or “kipping” (where you swing your body to help you on the way up). “Focus on your effort and maintaining your form as much as possible,” Kozma instructs.
Related: Why You Should Use Resistance Bands In Your Workout
Workout 2
| Exercise | Sets | Reps |
| Pull-up | 3–4 | 15+ |
For these sets, you’ll use bands, a partner, or an assisted pull-up machine and aim for 15 reps (or more) per set. (In other words, if using the assisted pull-up apparatus, set the counterweight/stack so that you can get at least 15 repetitions before your muscles give out. “This higher volume builds endurance and reinforces movement patterns,” Kozma explains. “At the bottom of each rep, don’t completely relax, and maintain a slight bend to the arm. You don’t want to relax into the dead hang position, where you lose all your tension and strength. Also, make sure you’re resting two minutes between each set of pull-ups.”
To each of these training days, add 2 to 3 ancillary exercises from the list below (or similar), 2 to 3 sets of 10–15 reps:
| Exercise | Reasoning |
| Lat pulldown | Mimics the pull-up motion under manageable loads |
| Bent-Over Barbell or Dumbbell Row | Improves overall pulling strength |
| Barbell, EZ-Bar or Dumbbell Curl | Enhances elbow flexor endurance |
| Hanging Leg Raise or Plank | Provides for core stability |
| Dead Hangs on Bar or Farmer’s Walk | Increase grip strength and endurance |
“While pull-ups are the core of your training, ancillary exercises are critical for addressing weaknesses and building strength in complementary muscles,” says Kozma. “You’ll want to ‘progressively overload’ both your pull-up workouts and the ancillary exercises by gradually increasing your reps, resistance, or time under tension at least every 1–2 weeks.”
Kozma’s 4 Steps for Success
1. Know your limits. “Training to failure once a week is enough. Avoid doing so in both sessions to reduce injury risk.”
2. Put form first. “Maintain proper scapular engagement, with shoulders pulled down and back, to prevent shoulder strain during pull-ups. Swinging, excessive kipping, or failing to use a full range of motion — bringing your chin over the bar and lowering yourself to full extension — reduces effectiveness and increases your injury risk.”
3. Rest and recover. “Allow at least 48 hours between pull-up sessions to ensure muscle recovery. Pay attention to signs of overtraining, such as joint pain or excessive fatigue, and adjust your workout intensity accordingly. Overtraining by doing pull-ups daily or skipping rest days can lead to plateaus or injuries.”
4. Track your progress. “Log your reps, sets, and assistance levels to stay motivated and identify areas for improvement. Your individual progress will vary based on your starting fitness levels, but most individuals see significant improvement within 4–8 weeks when following a consistent program. Aim for small, incremental gains, where you’re increasing your reps weekly, or even bi-weekly, while gradually reducing assistance (such as going lighter and lighter on the assisted pull-up machine) as your strength improves.”
Ready to Conquer Your First (or Next) Pull-up?
Whether you’re just getting started or working toward stringing a few together, the right training plan makes all the difference. Inside My Peak Challenge, you’ll find expert programming, supportive coaching, and a global community cheering you on—every rep of the way.
👉 Join today and start building real, functional strength that lasts.
