It inspired me to try and do 100 pull-ups in an exercise session. It was challenging, but I did it and now do it twice every eight days as part of my back and bicep workout. On good days, I get it done in less than 25 minutes. Sometimes it takes a little longer.
Doing 100 pull-ups every day for a month can lead to significant improvements in upper body strength and muscle endurance. However, it's essential to listen to your body, avoid overtraining, and ensure proper nutrition and recovery to prevent injury.
Pull Up Standards Based on Bodyweight and Age
For example, the U.S. Marines want men to do at least 3 pull-ups. The Army Rangers need 6 pull-ups, aiming for 12 for the best performance. The Navy SEALs require 8 pull-ups, aiming for 15 to 20. For kids, pull up standards vary by age.
The most pull ups in three minutes is 112, and was achieved by Wang Xincheng (China) in Xinxiang, Henan, China, on 24 July 2022. Wang Xincheng is an undergraduate student in Beijing University of Posts and Telecommunications. He is passionate about fitness and would like to challenge himself in this record attempt.
Men are built with more muscle mass in their upper body compared to women. So it's not surprising that men are able to do more pull-ups than women. According to various sources, on average: A man can do at least 8 pull-ups.
In 2013, David Goggins broke the Guinness World Records title for most pull-ups in a 24 hour period. 4030 pull-ups in 17 hours, 16 minutes.
There are no definitive guidelines, but the number of pull-ups that are generally considered strong is 12+ for men and 8+ for women. If you can do this many, you're considered an advanced athlete. However, you are still considered an above-average athlete if you can do more than 8 (for men) or more than 3 (for women).
You may have an assistant extend an arm across the front of your body to help prevent swinging. The minimum standard for passing this test during the IST is two pull-ups.
Pull-ups build muscle mass
If you want to build muscle, the pull-up is your friend. Strength-training exercises, like pull-ups, are proven to increase muscle mass and even reverse age-related muscle loss.
Doing 100 push-ups a day can be an impactful element of your overall strength-building and -maintaining routine. And you don't need to be at a gym to do them. “It's a quick and efficient way to strengthen some upper body muscles,” Rad says. “It is a bodyweight move that can be done virtually anywhere.”
Yes, pull ups are good for abs. Lifting our body weight requires significant strength. The rectus abdominis, transverse abdominis, and internal and external obliques must engage to stabilize the torso. When this happens, it increases intra-abdominal pressure, which is the pressure within the abdominal cavity.
But that's OK, because another way to evaluate grip strength — and, by inference, other measure of overall health — is to hang from a pull-up bar. All you have to do is stretch a little, take a deep breath, and start hanging. The average study indicates 60 seconds is a good target for men, 30 seconds for women.
Pull-ups burn approximately 3 to 6 calories per pull-up, depending on these factors. 100 pull-ups x 5 calories = 500 calories. Doing 100 pull-ups could burn around 400 to 600 calories depending on individual factors.
What are the pull up standards for men in military fitness tests? For tests like the Navy SEALs, men must do at least 10 pull ups. Top performers can do 15-20, showing their high fitness level.
As a general practice, doing a 3 sets of 8 reps routine with 60-90 seconds rest between sets is a good place to start to stimulate the muscles to grow. You can then progress to 3 sets of 9 reps, 3 sets of 10, and building up all the way to 3 sets of 15 repetitions.
The most pull ups in 24 hours (male) is 10,001, and was achieved by Truett Hanes (USA) in Salt Lake City, Utah, USA, from 1 to 2 February 2025.
In 2005, David Goggins decided to take on an ultramarathon challenge which involved running over 3100 miles (5000 km) across the United States from San Francisco to New York City without taking any days off – a feat that no one had ever achieved before.
Yes, it is easier for short people to do pull-ups!
Not only that, but the work required to do a pull-up increases faster than the size of the person. It becomes increasingly more difficult the larger you are!
The minimum expectations are as follows: Male: 2 Pull Ups. 35 Sit Ups (2 Minutes)
Achieving a full set of 20 pull-ups isn't something everyone can do when starting out. Only doing a couple of “ugly” reps, say 5 or 10 isn't going to get your muscles going too much either. Doing around 20 reps per set sounds like you'd be taking things seriously though.