A Missing Piece in Your The Power of Pulling Yourself Up: Why You Should Train for Pull-Ups (Even If You Can’t Do One… Yet)
The pull up is one of the truest tests of strength.
There’s something special and unmistakably powerful about the pull-up.
It’s not flashy. It’s not going to wow the fans in the stands... But it is one of the truest test of functional strength. The ability to pull your own body up and over a bar isn’t just a neat trick—it’s a benchmark of real, transferable power.
Pull-ups don’t lie. You either can or can’t. To get your chin over the bar, your muscles, nervous system, and coordination all need work together. Here’s the best part:
You can train for this. Whether you can already bang out a few, or you can only hover an inch off the ground.
Let’s explore why pull-ups matter—and how you can start building toward them, no matter your current level.
Why Pull-Ups Matter: More Than Just an Exercise
Pull-ups don’t just build strong backs—they build strong people.
They train your lats, rhomboids, traps, triceps, biceps, shoulders, forearms, and core all in one compact movement. But more than that, they teach tension management, body control, and a kind of mental grit that no seated row machine will ever offer.
When you train for pull-ups, you develop:
Functional strength — the kind that makes you feel solid in your skin.
A powerful posture — because nothing fixes a hunched desk-bound upper back like vertical pulling.
Carryover to other lifts and sports — pull-up strength shows up in Olympic lifts, Powerlifting, kettlebell snatches, climbing, obstacle courses, and unfortunately helping your friends move or lift a couch.
A sense of achievement — because going from “I can’t do that” to “Watch this” is one of the best feelings in the world.
The Road to the Bar: A Pull-Up Program for Every Level
Now, let’s be clear: Not everyone starts at the same place. But everyone can start. That’s why we’ve broken the journey into three stages. Choose your level, commit to the plan, and watch yourself rise.
💪 Level 1: For Beginners (0 Pull-Ups)
Goal: Build foundational pulling strength and master the mechanics.
You’re here if: You’ve never done a pull-up, or can’t yet lift yourself up from a dead hang.
Your roadmap:
Scapular pull-ups (3x10): Build shoulder control.
Dead hangs (3x 20–30 sec): Strengthen your grip and stretch your pec and lats.
Banded shoulder dislocates (2x10): Improve shoulder mobility.
Strength work:
TRX or ring rows (4x8–12): Adjust the angle to increase challenge.
Banded pull-ups (3x5–8): Choose a band that challenges you without cheating form.
Negative pull-ups (3x3–5): Step or jump to the top, then lower slowly over 3–5 seconds.
Accessories:
Dumbbell curls, rows, and plank holds to bulletproof your arms and core.
🧠 Mindset tip: You’re building the foundation for future strength. Do the work consistently, and these movements will put you on the path.
💪 Level 2: For Intermediates (1–2 Pull-Ups)
Goal: Transition from assisted work to confident, unassisted reps.
You’re here if: You can get 1–2 pull-ups on your own, but not with consistency or control.
Your roadmap:
Keep scapular pull-ups and hangs as part of your warm-up.
Train real pull-ups (4–5 sets of 1–2): Low reps, high focus.
Add banded and negative work to build volume safely.
Accessory work includes bent over rows, curls, plank and hollow variations.
🧠 Mindset tip: At this stage, every rep is a important. Don’t rush it. Control builds capacity.
🥇 Level 3: For Advanced (5+ Pull-Ups)
Goal: Build serious pull-up strength and endurance using the StrongFirst “Fighter Pull-Up Program.”
You’re here if: You can do 5+ pull-ups with full range and control. 3-4 pull up people can follow this but just drop the reps down at the start.
The plan:
Test your 5-rep max (5RM).
Train 5x/week using ladders that increase volume through the week.
Example:
Day 1: 5, 4, 3, 2, 1
Day 2: 5, 4, 3, 2, 2
Day 3: 5, 4, 3, 3, 2
Day 4: 5, 4, 4, 3, 2
Day 5: 5, 5, 4, 3, 2
Add one rep each day.
🧠 Mindset tip: This is where volume shines. High frequency + submaximal sets = mastery. Trust the volume. It works.
Pull-ups don’t just build strong backs—they build strong people.
Strength is earned.
So… Why Pull Yourself Up?
Because strength is earned, not given. Because one pull-up is the difference between depending on machines and becoming one. Because every pull-up you complete says something powerful:
"I can lift myself up. And I’m only getting stronger."
Whether you're just starting, stuck in the middle, or building to 10+ reps, this is your call to action.
Start where you are. Keep pulling.
Ready to get your first (or 20th) pull-up?
Book a free consultation and let us build a customized plan to get you there.