Weighted Pull Up vs Weighted Chin Up Strength Standards
Compare your weighted pull-up and weighted chin-up against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: added external weight only and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, grip is assumed to be a standard pull-up grip. For the second exercise, supinated (underhand) grip on a straight bar or fixed pull-up bar. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Pull-Up vs Weighted Chin-Up Strength Standards by Bodyweight
These bodyweight tables place the weighted pull-up and weighted chin-up targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Weighted Pull-Up / Weighted Chin-Up, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Weighted Pull-Up vs Weighted Chin-Up Standards
How to read the table: The first number is Weighted Pull-Up; the second is Weighted Chin-Up. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 12 / 30 lb 5.4 / 13.6 kg | 36 / 60 lb 16.3 / 27.2 kg | 60 / 90 lb 27.2 / 40.8 kg | 90 / 120 lb 40.8 / 54.4 kg |
| 130 lb 59 kg | 13 / 33 lb 5.9 / 14.8 kg | 39 / 65 lb 17.7 / 29.5 kg | 65 / 98 lb 29.5 / 44.3 kg | 98 / 130 lb 44.3 / 59 kg |
| 140 lb 63.5 kg | 14 / 35 lb 6.4 / 15.9 kg | 42 / 70 lb 19.1 / 31.8 kg | 70 / 105 lb 31.8 / 47.6 kg | 105 / 140 lb 47.6 / 63.5 kg |
| 150 lb 68 kg | 15 / 37 lb 6.8 / 17 kg | 45 / 75 lb 20.4 / 34 kg | 75 / 112 lb 34 / 51 kg | 112 / 150 lb 51 / 68 kg |
| 160 lb 72.6 kg | 16 / 40 lb 7.3 / 18.2 kg | 48 / 80 lb 21.8 / 36.3 kg | 80 / 120 lb 36.3 / 54.5 kg | 120 / 160 lb 54.5 / 72.6 kg |
| 170 lb 77.1 kg | 17 / 42 lb 7.7 / 19.3 kg | 51 / 85 lb 23.1 / 38.6 kg | 85 / 127 lb 38.6 / 57.8 kg | 127 / 170 lb 57.8 / 77.1 kg |
| 180 lb 81.6 kg | 18 / 45 lb 8.2 / 20.4 kg | 54 / 90 lb 24.5 / 40.8 kg | 90 / 135 lb 40.8 / 61.2 kg | 135 / 180 lb 61.2 / 81.6 kg |
| 190 lb 86.2 kg | 19 / 48 lb 8.6 / 21.6 kg | 57 / 95 lb 25.9 / 43.1 kg | 95 / 143 lb 43.1 / 64.7 kg | 143 / 190 lb 64.7 / 86.2 kg |
| 200 lb 90.7 kg | 20 / 50 lb 9.1 / 22.7 kg | 60 / 100 lb 27.2 / 45.4 kg | 100 / 150 lb 45.4 / 68 kg | 150 / 200 lb 68 / 90.7 kg |
| 210 lb 95.3 kg | 21 / 53 lb 9.5 / 23.8 kg | 63 / 105 lb 28.6 / 47.7 kg | 105 / 158 lb 47.7 / 71.5 kg | 158 / 210 lb 71.5 / 95.3 kg |
| 220 lb 99.8 kg | 22 / 55 lb 10 / 25 kg | 66 / 110 lb 29.9 / 49.9 kg | 110 / 165 lb 49.9 / 74.9 kg | 165 / 220 lb 74.9 / 99.8 kg |
| 230 lb 104.3 kg | 23 / 57 lb 10.4 / 26.1 kg | 69 / 115 lb 31.3 / 52.2 kg | 115 / 172 lb 52.2 / 78.2 kg | 172 / 230 lb 78.2 / 104.3 kg |
| 240 lb 108.9 kg | 24 / 60 lb 10.9 / 27.2 kg | 72 / 120 lb 32.7 / 54.5 kg | 120 / 180 lb 54.5 / 81.7 kg | 180 / 240 lb 81.7 / 108.9 kg |
| 250 lb 113.4 kg | 25 / 63 lb 11.3 / 28.4 kg | 75 / 125 lb 34 / 56.7 kg | 125 / 188 lb 56.7 / 85.1 kg | 188 / 250 lb 85.1 / 113.4 kg |
| 260 lb 117.9 kg | 26 / 65 lb 11.8 / 29.5 kg | 78 / 130 lb 35.4 / 59 kg | 130 / 195 lb 59 / 88.4 kg | 195 / 260 lb 88.4 / 117.9 kg |
| 270 lb 122.5 kg | 27 / 68 lb 12.3 / 30.6 kg | 81 / 135 lb 36.8 / 61.3 kg | 135 / 203 lb 61.3 / 91.9 kg | 203 / 270 lb 91.9 / 122.5 kg |
| 280 lb 127 kg | 28 / 70 lb 12.7 / 31.8 kg | 84 / 140 lb 38.1 / 63.5 kg | 140 / 210 lb 63.5 / 95.3 kg | 210 / 280 lb 95.3 / 127 kg |
| 290 lb 131.5 kg | 29 / 72 lb 13.2 / 32.9 kg | 87 / 145 lb 39.5 / 65.8 kg | 145 / 217 lb 65.8 / 98.6 kg | 217 / 290 lb 98.6 / 131.5 kg |
| 300 lb 136.1 kg | 30 / 75 lb 13.6 / 34 kg | 90 / 150 lb 40.8 / 68.1 kg | 150 / 225 lb 68.1 / 102.1 kg | 225 / 300 lb 102.1 / 136.1 kg |
Women’s Weighted Pull-Up vs Weighted Chin-Up Standards
How to read the table: The first number is Weighted Pull-Up; the second is Weighted Chin-Up. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 5 / 15 lb 2.3 / 6.8 kg | 25 / 35 lb 11.4 / 15.9 kg | 45 / 55 lb 20.4 / 25 kg | 65 / 75 lb 29.5 / 34.1 kg |
| 110 lb 49.9 kg | 6 / 17 lb 2.5 / 7.5 kg | 28 / 39 lb 12.5 / 17.5 kg | 50 / 61 lb 22.5 / 27.4 kg | 72 / 83 lb 32.4 / 37.4 kg |
| 120 lb 54.4 kg | 6 / 18 lb 2.7 / 8.2 kg | 30 / 42 lb 13.6 / 19 kg | 54 / 66 lb 24.5 / 29.9 kg | 78 / 90 lb 35.4 / 40.8 kg |
| 130 lb 59 kg | 7 / 20 lb 3 / 8.9 kg | 33 / 46 lb 14.8 / 20.7 kg | 59 / 72 lb 26.6 / 32.5 kg | 85 / 98 lb 38.3 / 44.3 kg |
| 140 lb 63.5 kg | 7 / 21 lb 3.2 / 9.5 kg | 35 / 49 lb 15.9 / 22.2 kg | 63 / 77 lb 28.6 / 34.9 kg | 91 / 105 lb 41.3 / 47.6 kg |
| 150 lb 68 kg | 7 / 22 lb 3.4 / 10.2 kg | 37 / 52 lb 17 / 23.8 kg | 67 / 82 lb 30.6 / 37.4 kg | 97 / 112 lb 44.2 / 51 kg |
| 160 lb 72.6 kg | 8 / 24 lb 3.6 / 10.9 kg | 40 / 56 lb 18.2 / 25.4 kg | 72 / 88 lb 32.7 / 39.9 kg | 104 / 120 lb 47.2 / 54.5 kg |
| 170 lb 77.1 kg | 8 / 25 lb 3.9 / 11.6 kg | 42 / 59 lb 19.3 / 27 kg | 76 / 93 lb 34.7 / 42.4 kg | 110 / 127 lb 50.1 / 57.8 kg |
| 180 lb 81.6 kg | 9 / 27 lb 4.1 / 12.2 kg | 45 / 63 lb 20.4 / 28.6 kg | 81 / 99 lb 36.7 / 44.9 kg | 117 / 135 lb 53 / 61.2 kg |
| 190 lb 86.2 kg | 10 / 29 lb 4.3 / 12.9 kg | 48 / 67 lb 21.6 / 30.2 kg | 86 / 105 lb 38.8 / 47.4 kg | 124 / 143 lb 56 / 64.7 kg |
| 200 lb 90.7 kg | 10 / 30 lb 4.5 / 13.6 kg | 50 / 70 lb 22.7 / 31.7 kg | 90 / 110 lb 40.8 / 49.9 kg | 130 / 150 lb 59 / 68 kg |
| 210 lb 95.3 kg | 11 / 32 lb 4.8 / 14.3 kg | 53 / 74 lb 23.8 / 33.4 kg | 95 / 116 lb 42.9 / 52.4 kg | 137 / 158 lb 61.9 / 71.5 kg |
| 220 lb 99.8 kg | 11 / 33 lb 5 / 15 kg | 55 / 77 lb 25 / 34.9 kg | 99 / 121 lb 44.9 / 54.9 kg | 143 / 165 lb 64.9 / 74.9 kg |
| 230 lb 104.3 kg | 11 / 34 lb 5.2 / 15.6 kg | 57 / 80 lb 26.1 / 36.5 kg | 103 / 126 lb 46.9 / 57.4 kg | 149 / 172 lb 67.8 / 78.2 kg |
| 240 lb 108.9 kg | 12 / 36 lb 5.4 / 16.3 kg | 60 / 84 lb 27.2 / 38.1 kg | 108 / 132 lb 49 / 59.9 kg | 156 / 180 lb 70.8 / 81.7 kg |
How Your Weighted Pull-Up vs Weighted Chin-Up Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Weighted Pull-Up and Weighted Chin-Up sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the weighted pull-up strength level
The individual Weighted Pull-Up calculator supplies sex-specific standards for estimated total system weight divided by bodyweight. Novice through Elite use the exact exercise-specific total-system-weight thresholds. Comparison targets subtract one bodyweight so displayed targets remain added external load.
3. Find the weighted chin-up strength level
The individual Weighted Chin-Up calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact exercise-specific threshold export; bodyweight is not added to the entered load.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the weighted pull-up | Enter added load only; the exercise-specific model adds bodyweight before applying its total-system-weight ratio thresholds. |
| Rate the weighted chin-up | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Weighted Pull-Up and Weighted Chin-Up Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the weighted chin-up standard is higher; below zero means the weighted pull-up standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Weighted Chin-Up for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 13.6 kg at 120 lb and 34 kg at 300 lb.
How to read the table: Every number is the weighted chin-up standard minus the weighted pull-up standard. A plus sign means the weighted chin-up standard is higher. A minus sign means the weighted pull-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +30 lb +13.6 kg |
| 130 lb 59 kg | +20 lb +8.9 kg | +26 lb +11.8 kg | +33 lb +14.8 kg | +32 lb +14.7 kg |
| 140 lb 63.5 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +35 lb +15.8 kg | +35 lb +15.9 kg |
| 150 lb 68 kg | +22 lb +10.2 kg | +30 lb +13.6 kg | +37 lb +17 kg | +38 lb +17 kg |
| 160 lb 72.6 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +40 lb +18.2 kg | +40 lb +18.1 kg |
| 170 lb 77.1 kg | +25 lb +11.6 kg | +34 lb +15.5 kg | +42 lb +19.2 kg | +43 lb +19.3 kg |
| 180 lb 81.6 kg | +27 lb +12.2 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +45 lb +20.4 kg |
| 190 lb 86.2 kg | +29 lb +13 kg | +38 lb +17.2 kg | +48 lb +21.6 kg | +47 lb +21.5 kg |
| 200 lb 90.7 kg | +30 lb +13.6 kg | +40 lb +18.2 kg | +50 lb +22.6 kg | +50 lb +22.7 kg |
| 210 lb 95.3 kg | +32 lb +14.3 kg | +42 lb +19.1 kg | +53 lb +23.8 kg | +52 lb +23.8 kg |
| 220 lb 99.8 kg | +33 lb +15 kg | +44 lb +20 kg | +55 lb +25 kg | +55 lb +24.9 kg |
| 230 lb 104.3 kg | +34 lb +15.7 kg | +46 lb +20.9 kg | +57 lb +26 kg | +58 lb +26.1 kg |
| 240 lb 108.9 kg | +36 lb +16.3 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +60 lb +27.2 kg |
| 250 lb 113.4 kg | +38 lb +17.1 kg | +50 lb +22.7 kg | +63 lb +28.4 kg | +62 lb +28.3 kg |
| 260 lb 117.9 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +65 lb +29.4 kg | +65 lb +29.5 kg |
| 270 lb 122.5 kg | +41 lb +18.3 kg | +54 lb +24.5 kg | +68 lb +30.6 kg | +67 lb +30.6 kg |
| 280 lb 127 kg | +42 lb +19.1 kg | +56 lb +25.4 kg | +70 lb +31.8 kg | +70 lb +31.7 kg |
| 290 lb 131.5 kg | +43 lb +19.7 kg | +58 lb +26.3 kg | +72 lb +32.8 kg | +73 lb +32.9 kg |
| 300 lb 136.1 kg | +45 lb +20.4 kg | +60 lb +27.3 kg | +75 lb +34 kg | +75 lb +34 kg |
How Women’s Weighted Pull-Up and Weighted Chin-Up Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
4.6 → 10.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the weighted chin-up standard minus the weighted pull-up standard. A plus sign means the weighted chin-up standard is higher. A minus sign means the weighted pull-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +10 lb +4.6 kg |
| 110 lb 49.9 kg | +11 lb +5 kg | +11 lb +5 kg | +11 lb +4.9 kg | +11 lb +5 kg |
| 120 lb 54.4 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +12 lb +5.4 kg | +12 lb +5.4 kg |
| 130 lb 59 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +13 lb +6 kg |
| 140 lb 63.5 kg | +14 lb +6.3 kg | +14 lb +6.3 kg | +14 lb +6.3 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +15 lb +6.8 kg | +15 lb +6.8 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +16 lb +7.3 kg | +16 lb +7.2 kg | +16 lb +7.2 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +17 lb +7.7 kg | +17 lb +7.7 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | +18 lb +8.1 kg | +18 lb +8.2 kg | +18 lb +8.2 kg | +18 lb +8.2 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +19 lb +8.6 kg | +19 lb +8.6 kg | +19 lb +8.7 kg |
| 200 lb 90.7 kg | +20 lb +9.1 kg | +20 lb +9 kg | +20 lb +9.1 kg | +20 lb +9 kg |
| 210 lb 95.3 kg | +21 lb +9.5 kg | +21 lb +9.6 kg | +21 lb +9.5 kg | +21 lb +9.6 kg |
| 220 lb 99.8 kg | +22 lb +10 kg | +22 lb +9.9 kg | +22 lb +10 kg | +22 lb +10 kg |
| 230 lb 104.3 kg | +23 lb +10.4 kg | +23 lb +10.4 kg | +23 lb +10.5 kg | +23 lb +10.4 kg |
| 240 lb 108.9 kg | +24 lb +10.9 kg | +24 lb +10.9 kg | +24 lb +10.9 kg | +24 lb +10.9 kg |
Weighted Pull-Up and Weighted Chin-Up Exercises Used by This Calculator
For a useful comparison, perform a strict weighted pull-up and a strict weighted chin-up using the setup and load rules below. Use strict, repeatable Weighted Pull-Up and Weighted Chin-Up tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Weighted Pull-Up setup and load convention
These results assume strict pull-ups starting from a dead hang. Each rep goes from full arm extension to chin clearly over the bar. No kicking, swinging, or leg drive assumed. Grip is assumed to be a standard pull-up grip. This is a snapshot of today’s strength, not a lifetime label.
Use the exercise-specific Weighted Chin-Up setup and load convention
Bodyweight chin-up with external load attached via dip belt, vest, or equivalent. Supinated (underhand) grip on a straight bar or fixed pull-up bar. Start from a dead hang or controlled full extension at the bottom. Chin must clearly pass above the bar at the top of each rep. Full elbow extension at bottom and controlled lockout at top required. No kipping, swinging, or lower-body assistance. Consistent range of motion and technique assumed across tests. Total system load = bodyweight + external load. Raw execution only. No band-assisted or machine-assisted chin-ups. No partial range of motion reps. No kipping or momentum-based reps.
Enter one recent Weighted Pull-Up result and one recent Weighted Chin-Up result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Weighted Pull-Up — View the individual Weighted Pull-Up standards and next strength-level target.
- Weighted Chin-Up — View the individual Weighted Chin-Up standards and next strength-level target.
- Barbell Cheat Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Curl (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Biceps Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.