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Pull-up progression — your next step.
Pull-up progression is the ordered path from assisted reps to your first strict rep to weighted pull-ups. This tool takes your current max and returns the exact stage you're on — dead hangs, negatives, greasing the groove, straight sets, or added load — with a simple weekly plan. Enter your reps below to see your next step, no signup.
Count clean, full-range reps in one set — chin over the bar, arms fully extended at the bottom. If you can't do one yet, enter 0.
Your weekly plan
Do this 2–3 times a week, resting a day between hard sessions. Retest your max set every 2–4 weeks.
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The full progression ladder
Every stage, so you can see what's behind you and what's next. Your current stage highlights.
| Reps | Stage | Focus | Goal for next stage |
|---|---|---|---|
| 0 | Work up to your first pull-up | Dead hangs, scapular pulls, and negatives | Your first unassisted pull-up |
| 1–3 | Turn 1–3 reps into 5+ | Greasing the groove and clean singles | 5 strict pull-ups in one set |
| 4–7 | Grow 4–7 reps toward 10 | Total weekly reps and clean form | 10 strict pull-ups in one set |
| 8–11 | Push 8–11 reps past 12 | Volume plus the first taste of loading | Your first weighted pull-up |
| 12+ | Progress with weighted pull-ups | Progressive overload with added load | A bodyweight (or heavier) weighted pull-up |
The method, explained.
No black box. This is the standard calisthenics pull-up progression, matched to your current rep count.
hang → negatives → assisted Build the pull with holds, slow lowers, and band or ring-row volume until the first rep appears.
grease the groove + volume Frequent sub-max sets and straight sets add reps; progress by adding a rep, then a set.
add 2.5 kg when sets clear Once double digits are easy, add load with a belt and overload progressively, deloading every 4–6 weeks.
The single principle underneath every stage is progressive overload — do a little more than last time, whether that's a longer hang, one more rep, an extra set, or 2.5 kg on the belt. This is training guidance, not medical advice; if you have a shoulder or elbow injury, get cleared before loading overhead pulling.
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OpenPull-up questions.
How do I get my first pull-up?
Build the pull with three tools: dead hangs to strengthen the grip and shoulders, slow negatives lowering from the top bar position, and band-assisted or ring-row volume. Train two to three times a week, add a little each session, and most beginners earn a first strict pull-up within 8 to 12 weeks of consistent practice.
How many pull-ups should I be able to do?
It varies by bodyweight and training age, but a common benchmark is that an untrained adult often manages zero to a few, an intermediate lifter does 8 to 12 strict reps, and an advanced lifter does 15 or more or trains them weighted. Rather than one target, use this tool to find your next realistic stage from where you are now.
What is "greasing the groove" for pull-ups?
Greasing the groove means doing frequent, sub-maximal sets throughout the day — for example 4 to 6 sets of 1 to 2 easy reps — never near failure. Because you stay fresh, you accumulate quality practice and the movement becomes more efficient, which is one of the fastest ways to add reps in the low-rep range.
Should I add weight to my pull-ups?
Add weight once you can do about 12 or more clean strict reps in a set. Below that, added bodyweight volume and negatives build the base faster and more safely. Beyond it, a dip belt with small jumps of 2.5 kg lets you keep progressively overloading the pull, which is what drives continued back and grip strength.
How often should I train pull-ups?
Two to three sessions a week is the sweet spot for most people, leaving at least a day between hard sessions for the lats, biceps, and grip to recover. If you are greasing the groove with easy singles, you can practice more frequently because each set stays far from failure and creates little fatigue.
Are chin-ups easier than pull-ups?
Yes, for most people chin-ups (palms facing you) feel easier than pull-ups (palms facing away) because they recruit the biceps more heavily. If you are stuck at zero pull-ups, building strength with chin-ups and negatives first is a smart on-ramp, then you transition the strength across to the harder overhand grip.
Save your plan. Climb the ladder.
Free in your browser — Nishaana logs every pull-up set and tells you the exact next step, so progress is built in. No download.
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