Pull-up Test Calculator
Rate your upper-body pulling strength
AI logs your meals from a photo. Diet & workouts in one app.Get the free appmax strict pull-ups, dead hang to chin over bar, e.g. 10
Pull-up Test Calculator
The pull-up is the gold-standard bodyweight test of pulling strength, used everywhere from calisthenics to military selection. Enter how many strict pull-ups you can do in one set and this calculator rates you against general adult benchmarks. Use it to test back and grip strength, track progress, and set your next rep target.
The pull-up test measures upper-body pulling strength and relative strength (back, biceps, grip) — harder than the push-up because you lift your full body weight. Do strict reps from a dead hang to chin over the bar, no kipping. As a rough adult guide, fewer than 3 is poor, 8–12 is average, and more than 20 is excellent. Norms differ a lot by body weight, age and sex, so track your own trend.
Frequently Asked Questions
- What does the pull-up test measure?
- The pull-up test measures upper-body pulling strength and muscular endurance. You enter the maximum number of strict, full-range pull-ups you can complete in a single set, and the tool rates your result against typical benchmarks for your level.
- How do I do the pull-up test correctly?
- Hang from a bar with arms fully extended, then pull until your chin clears the bar and lower under control. Count only strict reps with no kipping or swinging, stopping at your first failed rep, then enter that number.
- How many pull-ups is considered good?
- It varies by sex and training level, but for many adult men 8 to 12 strict pull-ups is a solid intermediate result and 15 or more is advanced. For women, even a few unassisted strict reps reflects strong relative pulling strength.