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Pull Up Standard Calculator

Work out pull up standard instantly with clear inputs, formula shown and shareable results.

About Pull Up Standard Calculator

Pull-ups are a bodyweight lift, so a rep count converts to an equivalent single-rep load through the Epley relation applied to body weight. Ten strict reps at 78 kg is equivalent to a single with 104 kg, meaning about 12 kg could be added for a set of five. Ten reps places a man at intermediate and a woman at advanced.

Formulas

Equivalent single-rep load

1RM = body weight x (1 + reps / 30)

Added load for a target rep count

added = 1RM / (1 + target reps / 30) - body weight

Worked example

With the default values below, Pull Up Standard Calculator returns Equivalent Single-Rep Load of 104.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Strict pull-ups completedminimum 0
10
Body weightminimum 0 kg
78 kg
Sexone of Male, Female
Male

Results

Equivalent Single-Rep Load
104.0 kg
Standard Achieved
Intermediate
Added Weight For A Set Of Five
11.1 kg
Reps To The Next Level
2

Step by step

  1. 1Values used
  2. 2Equivalent single-rep load
  3. 3Added load for a target rep count
  4. 4Equivalent Single-Rep Load= 104.0 kg
  5. 5Standard Achieved= Intermediate
  6. 6Added Weight For A Set Of Five= 11.1 kg
  7. 7Reps To The Next Level= 2

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

Why are the female standards lower?

Because upper-body muscle mass relative to total mass is typically lower, so the same relative effort produces fewer reps.

Do kipping pull-ups count?

Not for these standards. Kipping uses hip drive to reduce the pulling demand, so counts are not comparable with strict reps.

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