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Independent strength reference

Weighted Pull-up Strength Standards

A six-level, lift-specific bodyweight-ratio reference for Weighted Pull-up from Beginner to Elite. This table is separate from the overall Strength Score ladder.

  • Weighted Pull-up reference points for every level from Beginner to Elite
  • Male and female tables, with bodyweight and age views in the interactive table
  • Lift-specific levels, separate from the overall Strength Score ladder

Weighted Pull-up standards by bodyweight (male, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
114-130 lbsBodyweightBodyweight+31 lbs+55 lbs+85 lbs+116 lbs
130-150 lbsBodyweightBodyweight+35 lbs+63 lbs+98 lbs+133 lbs
150-165 lbsBodyweightBodyweight+39 lbs+71 lbs+110 lbs+150 lbs
165-180 lbsBodyweightBodyweight+43 lbs+78 lbs+121 lbs+164 lbs
180-200 lbsBodyweightBodyweight+48 lbs+86 lbs+133 lbs+181 lbs
200-220 lbsBodyweightBodyweight+53 lbs+95 lbs+147 lbs+200 lbs
220-250 lbsBodyweightBodyweight+59 lbs+106 lbs+165 lbs+223 lbs
250-300 lbsBodyweightBodyweight+69 lbs+124 lbs+193 lbs+261 lbs
300+ lbsBodyweightBodyweight+75 lbs+135 lbs+210 lbs+285 lbs

Values are added external load in pounds at the midpoint of each bodyweight range. "Bodyweight" means no added load. The saved-lifter cohort, when shown, reports total moved weight separately. Switch units, sex, and bodyweight or age view in the interactive table.

Weighted Pull-up standards by bodyweight (female, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
114-130 lbsBodyweightBodyweight+18 lbs+33 lbs+51 lbs+70 lbs
130-150 lbsBodyweightBodyweight+21 lbs+38 lbs+59 lbs+80 lbs
150-165 lbsBodyweightBodyweight+24 lbs+43 lbs+66 lbs+90 lbs
165-180 lbsBodyweightBodyweight+26 lbs+47 lbs+72 lbs+98 lbs
180-200 lbsBodyweightBodyweight+29 lbs+51 lbs+80 lbs+108 lbs
200-220 lbsBodyweightBodyweight+32 lbs+57 lbs+88 lbs+120 lbs
220-250 lbsBodyweightBodyweight+35 lbs+63 lbs+99 lbs+134 lbs
250-300 lbsBodyweightBodyweight+41 lbs+74 lbs+116 lbs+157 lbs
300+ lbsBodyweightBodyweight+45 lbs+81 lbs+126 lbs+171 lbs

Values are pounds at the midpoint of each bodyweight range. "Bodyweight" means no added load; +25 means 25 added.

Weighted Pull-up standards in kilograms (male, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
52-59 kgBodyweightBodyweight+14 kg+25 kg+39 kg+53 kg
59-68 kgBodyweightBodyweight+16 kg+29 kg+44 kg+60 kg
68-75 kgBodyweightBodyweight+18 kg+32 kg+50 kg+68 kg
75-82 kgBodyweightBodyweight+20 kg+35 kg+55 kg+74 kg
82-91 kgBodyweightBodyweight+22 kg+39 kg+60 kg+82 kg
91-100 kgBodyweightBodyweight+24 kg+43 kg+67 kg+91 kg
100-113 kgBodyweightBodyweight+27 kg+48 kg+75 kg+101 kg
113-136 kgBodyweightBodyweight+31 kg+56 kg+88 kg+118 kg
136+ kgBodyweightBodyweight+34 kg+61 kg+95 kg+129 kg

The same male standards converted to kilograms and rounded to the nearest kilogram. "Bodyweight" means no added load; +25 means 25 added.

Weighted Pull-up standards in kilograms (female, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
52-59 kgBodyweightBodyweight+8 kg+15 kg+23 kg+32 kg
59-68 kgBodyweightBodyweight+10 kg+17 kg+27 kg+36 kg
68-75 kgBodyweightBodyweight+11 kg+20 kg+30 kg+41 kg
75-82 kgBodyweightBodyweight+12 kg+21 kg+33 kg+44 kg
82-91 kgBodyweightBodyweight+13 kg+23 kg+36 kg+49 kg
91-100 kgBodyweightBodyweight+15 kg+26 kg+40 kg+54 kg
100-113 kgBodyweightBodyweight+16 kg+29 kg+45 kg+61 kg
113-136 kgBodyweightBodyweight+19 kg+34 kg+53 kg+71 kg
136+ kgBodyweightBodyweight+20 kg+37 kg+57 kg+78 kg

The same female standards converted to kilograms and rounded to the nearest kilogram. "Bodyweight" means no added load; +25 means 25 added.

Weighted Pull-up standards by age (male, multiple of bodyweight)

AgeBeginnerNoviceIntermediateProficientAdvancedElite
14-180x0x0.25x0.45x0.7x0.95x
19-230x0x0.25x0.45x0.7x0.95x
24-290x0x0.25x0.45x0.7x0.95x
30-390x0x0.25x0.45x0.7x0.95x
40-490x0x0.24x0.43x0.67x0.9x
50-590x0x0.23x0.41x0.63x0.86x
60+0x0x0.21x0.38x0.6x0.81x

Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.

Weighted Pull-up standards by age (female, multiple of bodyweight)

AgeBeginnerNoviceIntermediateProficientAdvancedElite
14-180x0x0.15x0.27x0.42x0.57x
19-230x0x0.15x0.27x0.42x0.57x
24-290x0x0.15x0.27x0.42x0.57x
30-390x0x0.15x0.27x0.42x0.57x
40-490x0x0.14x0.26x0.4x0.54x
50-590x0x0.14x0.24x0.38x0.51x
60+0x0x0.13x0.23x0.36x0.48x

Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.

How to read your Weighted Pull-up level

Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.

Methodology and limits

This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.