Pull-ups are one of the toughest exercises for most people — especially females. In fact, the average number of pull-ups a female can do is zero.

The two biggest culprits? Lack of strength and poor body composition. But perhaps the most powerful obstacle of all is perception. If a woman believes she can’t do a pull-up, chances are, she won’t.

Mind Over Muscle

The body follows where the mind leads. If the mind says “no,” the body won’t go! Yes, pull-ups require physical strength — but mental strength is just as important.

From Zero to Pull-Up Hero

When Jessica first came to me, she couldn’t do a single chin-up — let alone a pull-up. (For reference, chin-ups — palms facing you — are generally easier than pull-ups — palms facing away — due to greater elbow flexor strength in the supinated grip.)

But Jessica was determined. With hard work and smart programming, one pull-up turned into four!

Now, inspired by 4 Muscular Endurance Goals for the New Year → https://theelitetrainer.com/4-muscular-endurance-goals-for-the-new-year/, 38-year-old Jessica has set a new goal.

The New Target: 10 Pull-Ups

Females typically have about 75% of the lower body strength and only 50% of the upper body strength of males. So while 20 perfect pull-ups might be a solid target for the average guy, half that number is a realistic and respectable goal for most females.

Jessica’s aiming for 10 consecutive, dead-hang, chin-clearing pull-ups by the end of the year. She’s already gained three reps since her last phase. Here’s where she stands right now:

What’s Next?

We’ll focus on body composition training over the summer, then return to specialized pull-up work in the fall. If all goes according to plan, Jessica will hit her goal by year-end.

Stay tuned!