Beatweek

Pull-up strength standards

The load to add to your bodyweight on the pull-up to reach each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at bodyweight + 20 kg; a 60 kg woman at bodyweight + 9 kg.

For the pull-up the load is your bodyweight plus anything added (belt, vest, dumbbell): e1RM = (bodyweight + added) × (1 + reps / 30), and the level is that ÷ bodyweight.

Sex
Unit

e1RM 102.08 kg total load, 1.28 × bodyweight

Intermediate

17.92 kg to Advanced

Reps at 1 means the weight is your max. Otherwise the Epley estimate is used, as in the app.

Bodyweight lift: e1RM = (bodyweight + added weight) × (1 + reps / 30), and the level is that ÷ bodyweight.

No recent single? Estimate it on the pull-up one-rep max calculator.

Men

Men: the load in kg to add to your bodyweight (e1RM) to reach each level; "bodyweight" means none. Ratios 1 / 1.25 / 1.5 / 1.85 × bodyweight of total load; below Novice is Beginner.
BodyweightNoviceIntermediateAdvancedElite
50 kgbodyweight+12.5+25+42.5
55 kgbodyweight+14+27.5+47
60 kgbodyweight+15+30+51
65 kgbodyweight+16.5+32.5+55.5
70 kgbodyweight+17.5+35+59.5
75 kgbodyweight+19+37.5+64
80 kgbodyweight+20+40+68
85 kgbodyweight+21.5+42.5+72.5
90 kgbodyweight+22.5+45+76.5
95 kgbodyweight+24+47.5+81
100 kgbodyweight+25+50+85
105 kgbodyweight+26.5+52.5+89.5
110 kgbodyweight+27.5+55+93.5
115 kgbodyweight+29+57.5+98
120 kgbodyweight+30+60+102
125 kgbodyweight+31.5+62.5+106.5
130 kgbodyweight+32.5+65+110.5
135 kgbodyweight+34+67.5+115
140 kgbodyweight+35+70+119
Men: the load in lb to add to your bodyweight (e1RM) to reach each level; "bodyweight" means none. Ratios 1 / 1.25 / 1.5 / 1.85 × bodyweight of total load; below Novice is Beginner.
BodyweightNoviceIntermediateAdvancedElite
110 lbbodyweight+28+55+94
120 lbbodyweight+30+60+102
130 lbbodyweight+33+65+111
140 lbbodyweight+35+70+119
150 lbbodyweight+38+75+128
160 lbbodyweight+40+80+136
170 lbbodyweight+43+85+145
180 lbbodyweight+45+90+153
190 lbbodyweight+48+95+162
200 lbbodyweight+50+100+170
210 lbbodyweight+53+105+179
220 lbbodyweight+55+110+187
230 lbbodyweight+58+115+196
240 lbbodyweight+60+120+204
250 lbbodyweight+63+125+213
260 lbbodyweight+65+130+221
270 lbbodyweight+68+135+230
280 lbbodyweight+70+140+238
290 lbbodyweight+73+145+247
300 lbbodyweight+75+150+255
310 lbbodyweight+78+155+264

Women

Women: the load in kg to add to your bodyweight (e1RM) to reach each level; "bodyweight" means none. Ratios 1 / 1.15 / 1.35 / 1.6 × bodyweight of total load; below Novice is Beginner.
BodyweightNoviceIntermediateAdvancedElite
50 kgbodyweight+7.5+17.5+30
55 kgbodyweight+8+19.5+33
60 kgbodyweight+9+21+36
65 kgbodyweight+10+23+39
70 kgbodyweight+10.5+24.5+42
75 kgbodyweight+11.5+26.5+45
80 kgbodyweight+12+28+48
85 kgbodyweight+12.5+30+51
90 kgbodyweight+13.5+31.5+54
95 kgbodyweight+14+33.5+57
100 kgbodyweight+15+35+60
105 kgbodyweight+15.5+37+63
110 kgbodyweight+16.5+38.5+66
115 kgbodyweight+17.5+40.5+69
120 kgbodyweight+18+42+72
125 kgbodyweight+19+44+75
130 kgbodyweight+19.5+45.5+78
135 kgbodyweight+20.5+47.5+81
140 kgbodyweight+21+49+84
Women: the load in lb to add to your bodyweight (e1RM) to reach each level; "bodyweight" means none. Ratios 1 / 1.15 / 1.35 / 1.6 × bodyweight of total load; below Novice is Beginner.
BodyweightNoviceIntermediateAdvancedElite
110 lbbodyweight+16+39+66
120 lbbodyweight+18+42+72
130 lbbodyweight+20+46+78
140 lbbodyweight+21+49+84
150 lbbodyweight+23+53+90
160 lbbodyweight+24+56+96
170 lbbodyweight+25+60+102
180 lbbodyweight+27+63+108
190 lbbodyweight+28+67+114
200 lbbodyweight+30+70+120
210 lbbodyweight+31+74+126
220 lbbodyweight+33+77+132
230 lbbodyweight+35+81+138
240 lbbodyweight+36+84+144
250 lbbodyweight+38+88+150
260 lbbodyweight+39+91+156
270 lbbodyweight+41+95+162
280 lbbodyweight+42+98+168
290 lbbodyweight+44+102+174
300 lbbodyweight+45+105+180
310 lbbodyweight+47+109+186

What each level means for the pull-up

Beginner
Under 1 × bodyweight of total load for men and 1 × for women (less than bodyweight at 80 kg, bodyweight at 60 kg). Where everyone starts.
Novice
From 1 × bodyweight for men and 1 × for women. A typical first year of consistent training lands here.
Intermediate
From 1.25 × for men and 1.15 × for women (bodyweight + 20 kg and bodyweight + 9 kg at the example bodyweights). A couple of years of consistent training.
Advanced
From 1.5 × for men and 1.35 × for women (bodyweight + 40 kg and bodyweight + 21 kg). Well past what a couple of years usually brings.
Elite
From 1.85 × for men and 1.6 × for women (bodyweight + 68 kg and bodyweight + 36 kg). Competitive-level relative strength.

How to progress it in Beatweek

Pull-Up progresses by reps. The engine reads your last sessions and sets a target one rep above last time; when every set reaches the top of the range it asks for one more on every set.

Counts toward the pull-up standard: Pull-Up, Weighted Pull-Up. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 7.5 kg added × 5 reads “Intermediate, 17.92 kg to Advanced”.

Google Play Android + Wear OS App Store iPhone + Apple Watch

Questions

What is a good pull-up for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at bodyweight + 20 kg (1.25 × bodyweight of total load), Advanced at bodyweight + 40 kg and Elite at bodyweight + 68 kg. Novice starts at bodyweight.

What is a good pull-up for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at bodyweight + 9 kg (1.15 × bodyweight of total load), Advanced at bodyweight + 21 kg and Elite at bodyweight + 36 kg. Novice starts at bodyweight.

What pull-up should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 1 × bodyweight of total load for men and 1 × for women, which is bodyweight for an 80 kg man and bodyweight for a 60 kg woman. A couple of years usually reaches Intermediate, 1.25 × and 1.15 ×.

What counts as an elite pull-up?

Elite means competitive-level relative strength: a total load of 1.85 × bodyweight for men and 1.6 × for women, so bodyweight + 68 kg for an 80 kg man and bodyweight + 36 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb. For the pull-up the load is your bodyweight plus anything added (belt, vest, dumbbell): e1RM = (bodyweight + added) × (1 + reps / 30), and the level is that ÷ bodyweight. The tables print the added load; “bodyweight” means none is needed.

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