How to Do Pull-Ups for Women: My Journey from Zero to Weighted Pull-Ups

One of the Most Difficult – but Impressive Exercises in the Gym

Pull-ups are one of the most difficult bodyweight exercises, especially for women. But don’t be discouraged! With time and dedication, you can progress from doing none to conquering weighted pull-ups. Here’s how I went from zero to being able to do 26—and how you can too.

Why Are Pull-Ups Harder for Women?

Women typically have less upper body muscle mass than men, which makes pull-ups more challenging. On average, women have about 40-50% less upper body strength compared to men. However, this doesn’t mean women can’t excel at pull-ups—it just takes patience and consistent effort .

A study published in The Journal of Strength and Conditioning Research found that upper body strength training is critical for both men and women to achieve pull-ups. Men typically start with an advantage due to greater muscle mass, but women can make significant progress with the right exercises.

The Difference Between Chin-Ups and Pull-Ups

There’s a key difference between chin-ups and pull-ups. Chin-ups use an underhand grip, which engages the biceps more and tends to be easier for beginners. Pull-ups, on the other hand, use an overhand grip, requiring more back and shoulder strength. If you’re just starting, chin-ups can be a great introduction to pulling your body weight. 

Based on this, I started with chin ups first – and eventually graduated to pull ups once I could do weighted chin-ups. 

Starting from Zero: Bodyweight (AKA Inverted) Rows

When I first tried to do a pull-up, I couldn’t even manage one. My starting point was doing bodyweight rows on a Smith machine or squat rack, where I pulled my body toward the bar at an angle. This helped me develop my back and arm muscles while building the strength I needed for pull-ups. Here’s a guide on bodyweight rows.

Using Bands Instead Of The Assisted-Pull Up Machine

I found that the assisted pull-up machine didn’t help as much as I hoped. While the machine reduces weight, it doesn’t build the real strength you need for pull-ups. Instead, I turned to resistance bands. Bands allow you to reduce assistance over time and train your muscles to work harder. Check out this resistance band set that works well for beginners.

Negative Reps: Building Strength Slowly

I also started incorporating negative reps. This involves jumping to the top position of the pull-up and then slowly lowering yourself down. This technique strengthens your muscles in the eccentric (lowering) phase, which is key to progressing to unassisted pull-ups. Here’s more on negative pull-ups.

Adding Weight Early On

As soon as I could do a chin-up, I began adding weight using a weight belt. Starting with small increments, I gradually increased the weight and the number of chin-ups I could do. I immediately saw improvement in my strength, and it wasn’t long before I transitioned to doing full pull-ups. You can find this weight belt helpful for adding extra resistance.

The Importance of Lat Pulldowns

Another critical exercise in my journey was the lat pulldown. This machine allowed me to mimic the pull-up motion and progressively increase weight. I highly recommend doing pyramid sets, where you start with a lighter weight and add more weight with each set. This gradual overload helps build muscle over time. Here’s a guide to lat pulldown exercises and more about pyramid training.

Results: From 0 to 26 Pull-Ups in a Year

It took me about a year to work up to 13 pull-ups. With more practice, I eventually hit 26 pull-ups or several with a 25 lb weight added. However, when I stopped practicing consistently, my strength quickly declined, and I had to start from scratch – I’m back to 5 today slowly working my way back up to match my prime days a few years ago. Pull-ups are a skill that requires constant attention. Make sure to work on them at least twice a week to maintain your progress. 

Key Takeaways:

  1. Start with bodyweight rows to build strength.
  2. Resistance bands are a great tool for assisted pull-ups.
  3. Incorporate negative reps and weighted pull-ups for faster progress.
  4. Practice regularly to maintain your hard-earned pull-up skills.

Additional Links and Sources:

By following this progression, you can go from struggling with pull-ups to mastering them, even adding weight as you advance! Keep practicing, stay patient, and you’ll see amazing results.