Before starting the 25 Pullups training program, take a few minutes to find out how many pull-ups you can currently perform with good form. Your result will help you choose the right starting level.
How to perform the test
- Warm up for 5–10 minutes with some easy movement and gentle shoulder and upper-back exercises.
- Grip a secure pull-up bar with your palms facing away from you. Start with your arms straight and shoulders engaged.
- Pull yourself up without swinging or kicking, until your chin clears the bar. Lower yourself under control.
- Count only repetitions completed with good form. Stop when you can no longer complete another clean repetition.
- Rest and recover before beginning the training program. Don’t attempt a hard workout immediately after an all-out test.
Choose your starting level
| Test result | Starting level | What to work on |
|---|---|---|
| 0 pull-ups | Beginner | Assisted pull-ups, controlled negatives and basic pulling strength |
| 1–5 pull-ups | Developing | Short sets of strict pull-ups with assisted repetitions to build volume |
| 6 or more pull-ups | Experienced | Progressively building total strict repetitions while avoiding failure on every set |
If you cannot manage a single pull-up yet, don’t worry. Everyone has to start somewhere! Use a sturdy assisted pull-up machine or a securely anchored resistance band, and concentrate on performing each repetition slowly and with good form. Band assistance can change throughout the movement, so choose a setup you can control safely.
Train on three nonconsecutive days each week, leaving at least one rest day between sessions. Repeat a week if the workouts still feel too difficult. Six weeks is a training block, not a guarantee that everyone will reach 25 pull-ups in that time.
If you experience shoulder or elbow pain, stop and adjust the exercise rather than pushing through it. If you’re unsure whether pull-ups are appropriate for you, seek advice from a qualified professional.