Max Weighted Pull Up Calculator
Calculate your maximum weighted pull-up using scientifically validated formulas. Enter your bodyweight, added weight, and reps to determine maximum pulling strength.
Max Weighted Pull-Up Calculator
Calculate your maximum weighted pull-up using scientifically validated formulas. Our calculator employs Epley, Brzycki, and Lander equations to estimate maximum pulling strength from submaximal lifts, supporting safe and effective upper body training progression.
1RM Formulas for Pull-Ups
Three research-validated formulas calculate maximum strength: Epley (general use), Brzycki (conservative), and Lander (powerlifting-focused). Research demonstrates excellent reliability for upper body pulling movements.
Training Applications
Use 1RM calculations for percentage-based programming: 70-85% for strength, 85-95% for power, 60-70% for hypertrophy. Studies validate submaximal testing accuracy for pull-up program design.
Weighted Pull-Up Strength Standards
| Level | Added Weight (kg) | Added Weight (lbs) | Description |
|---|---|---|---|
| Below Bodyweight | < 0 kg | < 0 lbs | Cannot complete bodyweight pull-up |
| Beginner | 0-10 kg | 0-22 lbs | Basic pulling strength |
| Novice | 10-25 kg | 22-55 lbs | Developing strength |
| Intermediate | 25-45 kg | 55-99 lbs | Good pulling strength |
| Advanced | 45-70 kg | 99-154 lbs | Excellent strength |
| Elite | 70+ kg | 154+ lbs | Exceptional strength |
Training Zones Based on 1RM
Strength (85-95%)
Low reps (1-5), long rest periods. Builds maximum pulling strength and neural efficiency.
Power (70-85%)
Explosive movement, moderate reps (3-6). Develops pulling power and speed.
Hypertrophy (60-75%)
Moderate reps (6-12), shorter rest. Maximizes lat and bicep muscle growth.
Endurance (40-60%)
High reps (15+), minimal rest. Improves pulling endurance and work capacity.
Safety Guidelines
According to exercise safety research, proper weighted pull-up 1RM testing requires specific protocols:
- Shoulder Preparation: Perform thorough shoulder and lat warm-up before testing.
- Progressive Loading: Start at 50% estimated 1RM, progress in 5-10% increments.
- Rest Periods: 3-5 minutes between heavy attempts for full recovery.
- Grip Considerations: Use lifting straps if grip fails before lats during heavy attempts.
- Form Standards: Full range of motion – dead hang to chin over bar.
- Testing Frequency: Limit true 1RM attempts to every 4-6 weeks.
Programming Applications
Beginner Program
Week 1-4: Bodyweight 3×5-8
Week 5-8: +2.5-5kg 3×3-6
Focus: Form development, grip strength
Intermediate Program
Week 1-3: 70-80% 1RM 4×3-6
Week 4: Deload at 50-60% 1RM
Focus: Strength progression, periodization
Advanced Program
Week 1: 80-90% 1RM 5×2-4
Week 2: 90-95% 1RM 3×1-2
Focus: Peak strength, competition prep
Related
- Barbell Racking Calculator
- Push-Up Weight Calculator
- Wilks Calculator
- DOTS Calculator
- One-Rep (1RM) Max Calculator
- One-Rep Max (1RM) Bench Press Calculator
References
- Vigouroux, L., & Devise, M. (2024). Pull-Up Performance Is Affected Differently by the Muscle Contraction Regimens Practiced during Training among Climbers. Bioengineering, 11(1), 85.
- Sas-Nowosielski K, Kandzia K. Acute Effects of Post‑Activation Performance Enhancement of 5RM Weighted Pull‑Ups and One Arm Pull‑Ups on Specific Upper Body Climbing Performance. J Hum Kinet. 2022 Nov 8;84:206-215. doi: 10.2478/hukin-2022-0097. PMID: 36457479; PMCID: PMC9679189.
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