On January 1, 2023, I made the goal to train to do 10 consecutive pullups. I could not do a single full extension pullup. I could barely do one at 50% extension. I had never been able to do pullups in my life.
It is now March 7, 2025, and I can do 3 sets of 8 to 10 full extension slow body weight pullups.
I achieved my goal and continue to learn while refining my approach. This article will share my approach and tips I learned along the way.
Strategy
- start with a resistance band that is heavy enough to allow you to do 10 assisted pullups.
- getting into higher resistance bands can be tricky. Finding the right combo of stool and pullup bar height is important depending on how tall one is. Taking a moment to practice your approach can increase confidence when doing publicly in a gym.
- If one is too heavy for a resistance band, I would use the pullup machine. Apply the same strategy to the machine until you are strong enough to use the heaviest resistance band.
- Do at least 3 sets of 10 every workout.
- Do 3 workouts a week.
- Only progress to lighter resistance bands when the third set is easy.
It is likely you will have to acquire your own set of resistance bands. They are fairly inexpensive. Here are a few examples - amazon
Variations
- At every level you can train sub sections of your pullup. Some areas will likely be stronger than others. Add additionaly sets where you only move between certain ranges of your pullup like top middle and bottom.
More Tips
- Grip can be a limiting factor. Train your grip in tandem with pullups by performing dead hangs. Start with whatever you can do and work up to 10 seconds, 20 seconds, 60 seconds and on.
- Chalk is very helpful for increaseing grip strength. The chalk blocks last forever but are messy. Liquid chalk is much less messy.
- blocks of chalk
- liquid chalk
- One will likely get calluses on your hands.
Unfortunate Disclaimer
Training is only half of any effective fitness goal. Nutrition and sleep are just as important. Someone might be able to make progress towards their pullup goal with less focus on nutrition and sleep but it would surely be easier if they did.
Generalized simple advice would be
- High protien diet
- Slight calorie surplus or deficit. Learn into either depending on preferences.
- Get lots of sleep
Gamify Training
Learning to gamify your training goals is a great way to track changes and motivate yourself. Finding ways to see progress through tracking data and participating in competitions are helpful ways to get motivated.
Keep going
Consistency will be your best friend in this mission. Finding time to do a few sets a pullups even when you cannot workout can make a big difference.
Good luck!
Will