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 result for each exercise to see your strength levels, next targets, and priority.
Enter one strict continuous repetition result for each exercise. For the first exercise, follow the individual One Arm Pull Up calculator’s exercise-specific setup, load convention, range of motion, and finish rules. For the second exercise, follow the individual One Arm Push Up calculator’s exercise-specific setup, load convention, range of motion, 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
The men’s and women’s tables show the exact Novice-through-Elite targets for both exercises. Weight-based targets use bodyweight and display actual pounds and kilograms. Repetition and time standards keep their exercise-specific units and use age only when the individual exercise standards require it.
Age and bodyweight are never combined as row dimensions. Internal bodyweight-ratio scores are never displayed. When the exercises use unlike measurements, the table presents an explicit reference crosswalk instead of inventing a conversion.
Men’s One Arm Pull Up vs One Arm Push Up Standards
How to read the table: Choose the applicable age range, then use the labeled exercise row. Each strength-level entry contains one strict performance target. Bodyweight is not a row dimension in this table.
| Age | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Under 30 | One Arm Pull Up | 1 reps | 3 reps | 5 reps | 8 reps |
| One Arm Push Up | 2 reps | 6 reps | 12 reps | 22 reps | |
| 30–39 | One Arm Pull Up | 1 reps | 3 reps | 5 reps | 7 reps |
| One Arm Push Up | 2 reps | 5 reps | 11 reps | 20 reps | |
| 40–49 | One Arm Pull Up | 1 reps | 2 reps | 4 reps | 6 reps |
| One Arm Push Up | 2 reps | 5 reps | 10 reps | 18 reps | |
| 50–59 | One Arm Pull Up | 1 reps | 2 reps | 3 reps | 5 reps |
| One Arm Push Up | 1 reps | 4 reps | 8 reps | 14 reps | |
| 60+ | One Arm Pull Up | 1 reps | 2 reps | 3 reps | 4 reps |
| One Arm Push Up | 1 reps | 3 reps | 6 reps | 11 reps |
Women’s One Arm Pull Up vs One Arm Push Up Standards
How to read the table: Choose the applicable age range, then use the labeled exercise row. Each strength-level entry contains one strict performance target. Bodyweight is not a row dimension in this table.
| Age | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Under 30 | One Arm Pull Up | 1 reps | 2 reps | 3 reps | 6 reps |
| One Arm Push Up | 1 reps | 3 reps | 7 reps | 13 reps | |
| 30–39 | One Arm Pull Up | 1 reps | 2 reps | 3 reps | 5 reps |
| One Arm Push Up | 1 reps | 3 reps | 6 reps | 12 reps | |
| 40–49 | One Arm Pull Up | 1 reps | 2 reps | 3 reps | 5 reps |
| One Arm Push Up | 1 reps | 2 reps | 6 reps | 10 reps | |
| 50–59 | One Arm Pull Up | 1 reps | 2 reps | 3 reps | 4 reps |
| One Arm Push Up | 1 reps | 2 reps | 5 reps | 8 reps | |
| 60+ | One Arm Pull Up | 1 reps | 2 reps | 3 reps | 4 reps |
| One Arm Push Up | 1 reps | 2 reps | 4 reps | 7 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 exercise-specific 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 exercise-specific 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:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.
Line chart loading. The standards tables above contain the exact values.
How Women’s One Arm Pull Up and One Arm Push Up Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.
Line chart loading. The standards tables above contain the exact values.
One Arm Pull Up and One Arm Push Up Exercises Used by This Calculator
Valid results depend on using the specified one arm pull up and one arm push up technique and load convention. Use strict, repeatable One Arm Pull Up and One Arm Push 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 a strict, repeatable One Arm Pull Up
Follow the individual One Arm Pull Up calculator’s exercise-specific 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 exercise-specific 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
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- One Arm Push Up Strength Standards — View the individual One Arm Push Up standards and next strength-level target.
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