Strict Pull-ups Standards
How does your strict pull-ups stack up? These are the beginner / novice / experienced / intermediate / advanced / elite tiers (higher is better), by sex.
| Tier | Male | Female |
|---|---|---|
| Beginner | 5 reps | 1 reps |
| Novice | 8 reps | 3 reps |
| Experienced | 11 reps | 5 reps |
| Intermediate | 16 reps | 8 reps |
| Advanced | 20 reps | 13 reps |
| Elite | 25 reps | 18 reps |
These are Take Point Fitness's own standards, checked against openly licensed research or public test tables where one exists. Each tier is a point on the 0–100 score (50 / 60 / 70 / 80 / 90 / 100), not a population percentile.
Not part of the HABS score — a Take Point Fitness benchmark standard you can score on its own in the calculator.
How to improve your Strict Pull-ups
- Accumulate pulling volume — weighted reps for strength, higher-rep sets for capacity.
- Grease the groove: frequent sub-maximal sets through the day build reps quickly.
- Train the full range with scapular control; half-reps don’t carry over.
FAQ
What is a good Strict Pull-ups?
"Experienced" is the middle of Take Point Fitness's six tiers and a solid Strict Pull-ups for a trained athlete — see the table above for the exact figure for your sex. "Advanced" is a high standard, and "Elite" is our top tier. These are our own standards, not population percentiles.
How is the Strict Pull-ups scored?
Your result is placed on a 0–100 curve anchored at the beginner / novice / experienced / intermediate / advanced / elite tiers, adjusted for sex. A higher number scores higher.
How can I improve my Strict Pull-ups?
Accumulate pulling volume — weighted reps for strength, higher-rep sets for capacity. Grease the groove: frequent sub-maximal sets through the day build reps quickly. Train the full range with scapular control; half-reps don’t carry over.
See exactly where you stand — free, no sign-up.
Score yourself free →