Dead Hang vs Pull Ups Strength Standards
Compare your dead hang and pull-ups 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.
Use each exercise's canonical input: No external load for Dead Hang and Strict repetitions for Pull Ups. Use one continuous unassisted bodyweight hang from a fixed bar with both arms straight and feet off the floor; use one continuous set of pronated-grip dead-hang pull-ups with full arm extension and the chin clearly above the bar on every rep. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
Dead Hang vs Pull Ups 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 Dead Hang vs Pull-Ups 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 | Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 130 lb 59 kg | Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 140 lb 63.5 kg | Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 150 lb 68 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 160 lb 72.6 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 170 lb 77.1 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 180 lb 81.6 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 190 lb 86.2 kg | Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 200 lb 90.7 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 210 lb 95.3 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 220 lb 99.8 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 230 lb 104.3 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 240 lb 108.9 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 250 lb 113.4 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 260 lb 117.9 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 270 lb 122.5 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 280 lb 127 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 290 lb 131.5 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
| 300 lb 136.1 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps | Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps | Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps |
Women’s Dead Hang vs Pull-Ups 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 | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 110 lb 49.9 kg | Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 120 lb 54.4 kg | Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 130 lb 59 kg | Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 140 lb 63.5 kg | Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 150 lb 68 kg | Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 160 lb 72.6 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 170 lb 77.1 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 180 lb 81.6 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 190 lb 86.2 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 200 lb 90.7 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 210 lb 95.3 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 220 lb 99.8 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 230 lb 104.3 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
| 240 lb 108.9 kg | Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps |
How Your Dead Hang vs Pull Ups 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 conversion between repetitions, seconds, and weight.
2. Rate the Dead Hang result
Sex-, bodyweight-band-, and age-specific time thresholds map the strict hold to a canonical strength tier; no time-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight dead hang scored by valid seconds and keeps hold time in seconds.
3. Rate the Pull-Ups result
The canonical pull-up tool uses sex-specific repetition bands. Age range and bodyweight are recorded for context and analytics but do not change these thresholds. The calculator uses strict unbroken bodyweight 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 dead hang | Rate strict bodyweight hang time without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the pull-up set | Compare strict pronated-grip repetitions with the applicable pull-up rep thresholds. Measurement: Strict unbroken pull-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 Dead Hang and Pull Ups Standards Differ
What the men’s standards show:
Dead Hang Elite targets210 sec → 115 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Pull-Ups Elite targets18 reps → 18 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 Dead Hang and Pull Ups Standards Differ
What the women’s standards show:
Dead Hang Elite targets170 sec → 95 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Pull-Ups Elite targets10 reps → 10 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.
Dead Hang and Pull Ups Exercises Used by This Calculator
This calculator uses a strict bodyweight dead hang and a strict bodyweight pull-up set. Use strict canonical Dead Hang and Pull Ups tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Time one continuous straight-arm hang
Use both hands with arms straight, feet off the floor, and body controlled. Stop when the position or grip breaks. Do not count flexed-arm, one-arm, weighted, assisted, strap-supported, foot-supported, or combined attempts.
Count strict pronated-grip pull-ups
Use a fixed bar and pronated grip. Begin every rep from a dead hang at full arm extension and pull until the chin is clearly above the bar. Count one continuous unbroken set. Do not enter chin-ups, neutral-grip or ring reps, assisted or weighted reps, partial reps, kipping, hip drive, or leg swing.
Enter one recent Dead Hang result and one recent Pull Ups result
Use each exercise’s canonical input: No external load for Dead Hang and Strict repetitions for Pull Ups.
Related Tools
- Dead Hang Strength Standards — View the individual Dead Hang standards and next strength-level target.
- Strict Bodyweight Pull-Up — View the individual Pull-Ups 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.
- Hanging Leg Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Forearm Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.