One Arm Pull Up vs One Arm Push Up Strength Standards
Compare your one arm pull up and one arm push up against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter one continuous strict repetition set for each exercise. Use a strict, repeatable one arm pull up test using the canonical setup, range, and finish rules; use a strict, repeatable one arm push up test using the canonical setup, range, and finish rules. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
One Arm Pull Up vs One Arm Push Up Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s One Arm Pull Up vs One Arm Push Up Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | One Arm Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps One Arm Push Up:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps |
| 130 lb 59 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | One Arm Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps One Arm Push Up:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps |
| 140 lb 63.5 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | One Arm Pull Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps One Arm Push Up:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps |
| 150 lb 68 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | One Arm Pull Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps One Arm Push Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps |
| 160 lb 72.6 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | One Arm Pull Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps One Arm Push Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps |
| 170 lb 77.1 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | One Arm Pull Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps One Arm Push Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps |
| 180 lb 81.6 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | One Arm Pull Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps One Arm Push Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps |
| 190 lb 86.2 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | One Arm Pull Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps One Arm Push Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps |
| 200 lb 90.7 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 210 lb 95.3 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 220 lb 99.8 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 230 lb 104.3 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 240 lb 108.9 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 250 lb 113.4 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 260 lb 117.9 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 270 lb 122.5 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 280 lb 127 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 290 lb 131.5 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 300 lb 136.1 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
Women’s One Arm Pull Up vs One Arm Push Up Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps |
| 110 lb 49.9 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | One Arm Pull Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps |
| 120 lb 54.4 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps |
| 130 lb 59 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps |
| 140 lb 63.5 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps |
| 150 lb 68 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | One Arm Pull Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps |
| 160 lb 72.6 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
| 170 lb 77.1 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
| 180 lb 81.6 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
| 190 lb 86.2 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
| 200 lb 90.7 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
| 210 lb 95.3 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
| 220 lb 99.8 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
| 230 lb 104.3 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
| 240 lb 108.9 kg | One Arm Pull Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps One Arm Push Up:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps One Arm Push Up:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | One Arm Pull Up:Under 30: 3 reps30–39: 3 reps40–49: 3 reps50–59: 3 reps60+: 3 reps One Arm Push Up:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | One Arm Pull Up:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps One Arm Push Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps |
How Your One Arm Pull Up vs One Arm Push Up Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
2. Rate the One Arm Pull Up result
The canonical repetition thresholds map the strict set to a strength tier; no reps-to-weight conversion is used. The calculator uses one continuous strict one arm pull up set scored by repetitions and does not convert the repetitions into an estimated weight.
3. Rate the One Arm Push Up result
The canonical repetition thresholds map the strict set to a strength tier; no reps-to-weight conversion is used. The calculator uses one continuous strict one arm push up set scored by repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the one arm pull up | Rate strict one arm pull up repetitions without converting them into weight. Measurement: Strict one arm pull up reps. |
| Rate the one arm push up | Rate strict one arm push up repetitions without converting them into weight. Measurement: Strict one arm push up reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s One Arm Pull Up and One Arm Push Up Standards Differ
What the men’s standards show:
One Arm Pull Up Elite targets8 reps → 4 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
One Arm Push Up Elite targets22 reps → 11 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s One Arm Pull Up and One Arm Push Up Standards Differ
What the women’s standards show:
One Arm Pull Up Elite targets6 reps → 4 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
One Arm Push Up Elite targets13 reps → 7 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
One Arm Pull Up and One Arm Push Up Exercises Used by This Calculator
This calculator uses a strict one arm pull up and a strict one arm push up. Use strict canonical One Arm Pull Up and One Arm Push Up tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable One Arm Pull Up
Follow the individual One Arm Pull Up calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a strict, repeatable One Arm Push Up
Follow the individual One Arm Push Up calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent One Arm Pull Up result and one recent One Arm Push Up result
Enter one continuous strict repetition set for each exercise.
Related Tools
- One Arm Pull Up Strength Standards — View the individual One Arm Pull Up standards and next strength-level target.
- One Arm Push Up Strength Standards — View the individual One Arm Push Up standards and next strength-level target.
- Inverted Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Close Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Grip Lat Pulldown — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.