Pull-Ups vs Wide Grip Pull Ups Strength Standards
Compare your pull-ups and wide grip pull ups 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, pronated grip with chin clearly above the bar at the top. For the second exercise, start from a controlled dead hang with a pronated grip wider than shoulder width, pull until the chin clearly passes above the bar. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Pull Ups vs Wide Grip Pull Ups Strength Standards by Bodyweight
The tables list the minimum result each exercise needs for Novice, Intermediate, Advanced, and Elite. Weight targets appear in pounds and kilograms; repetition and time targets remain in their original measurement and include the applicable age ranges.
Choose the men’s or women’s table and locate your bodyweight. Because weight, repetitions, and seconds measure different performances, the calculator rates them separately instead of converting one into another.
Men’s Pull-Ups vs Wide Grip 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 | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 130 lb 59 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 140 lb 63.5 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 150 lb 68 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps |
| 160 lb 72.6 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps |
| 170 lb 77.1 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps |
| 180 lb 81.6 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps |
| 190 lb 86.2 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps |
| 200 lb 90.7 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 210 lb 95.3 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 220 lb 99.8 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 230 lb 104.3 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 240 lb 108.9 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 250 lb 113.4 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 260 lb 117.9 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 270 lb 122.5 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 280 lb 127 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 290 lb 131.5 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
| 300 lb 136.1 kg | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 8 reps30–39: 8 reps40–49: 8 reps50–59: 8 reps60+: 8 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 13 reps30–39: 13 reps40–49: 13 reps50–59: 13 reps60+: 13 reps Wide Grip Pull Ups:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Pull-Ups:Under 30: 18 reps30–39: 18 reps40–49: 18 reps50–59: 18 reps60+: 18 reps Wide Grip Pull Ups:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps |
Women’s Pull-Ups vs Wide Grip 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 | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 17 reps30–39: 15 reps40–49: 14 reps50–59: 11 reps60+: 9 reps |
| 110 lb 49.9 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 17 reps30–39: 15 reps40–49: 14 reps50–59: 11 reps60+: 9 reps |
| 120 lb 54.4 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 130 lb 59 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 140 lb 63.5 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 150 lb 68 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps |
| 160 lb 72.6 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
| 170 lb 77.1 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
| 180 lb 81.6 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
| 190 lb 86.2 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
| 200 lb 90.7 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
| 210 lb 95.3 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
| 220 lb 99.8 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
| 230 lb 104.3 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
| 240 lb 108.9 kg | Pull-Ups:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Wide Grip Pull Ups:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Pull-Ups:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps Wide Grip Pull Ups:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Pull-Ups:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps Wide Grip Pull Ups:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Pull-Ups:Under 30: 10 reps30–39: 10 reps40–49: 10 reps50–59: 10 reps60+: 10 reps Wide Grip Pull Ups:Under 30: 11 reps30–39: 10 reps40–49: 9 reps50–59: 7 reps60+: 6 reps |
How Your Pull Ups vs Wide Grip 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 reps-to-weight conversion.
2. Rate the Pull-Ups result
The exercise-specific 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.
3. Rate the Wide Grip Pull Ups result
The exercise-specific tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous 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 pull-up set | Compare strict pronated-grip repetitions with the applicable pull-up rep thresholds. Measurement: Strict unbroken pull-up reps. |
| Rate the wide grip pull ups set | Compare strict repetitions with the applicable exercise-specific thresholds without an estimated-max conversion. Measurement: Strict continuous Wide Grip Pull Ups 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 Pull Ups and Wide Grip Pull Ups Standards Differ
What the men’s standards show:
Pull-Ups Elite targets18 reps → 18 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Wide Grip Pull Ups Elite targets30 reps → 15 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 strength 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 Pull Ups and Wide Grip Pull Ups Standards Differ
What the women’s standards show:
Pull-Ups Elite targets10 reps → 10 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Wide Grip Pull Ups Elite targets17 reps → 9 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 strength tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Pull Ups and Wide Grip Pull Ups Exercises Used by This Calculator
Compare like-for-like attempts by keeping the strict pull-ups and wide grip pull ups setup consistent with their individual rules. Use strict, repeatable Pull-Ups and Wide Grip Pull Ups tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Strict Bodyweight Pull-Up setup and load convention
Strict, unbroken set of dead-hang pull-ups. Pronated grip with chin clearly above the bar at the top. No kipping, hip drive, or leg swing. Full arm extension at the bottom of each rep. One continuous set with no rest.
Use the Wide Grip Pull Ups setup and load convention
Start from a controlled dead hang with a pronated grip wider than shoulder width, pull until the chin clearly passes above the bar, and return to full elbow extension. Stop when the rep no longer matches this test: standard-width pull-ups, close-grip pull-ups, chin-ups, neutral-grip reps, or any shortcut that changes the score. Do not count standard-width pull-ups, close-grip pull-ups, chin-ups, neutral-grip reps, kipping reps. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Enter one recent Pull Ups result and one recent Wide Grip Pull Ups result
Enter one strict continuous repetition result for each exercise.
Related Tools
- Strict Bodyweight Pull-Up — View the individual Pull-Ups standards and next strength-level target.
- Wide Grip Pull Ups Strength Standards — View the individual Wide Grip Pull Ups standards and next strength-level target.
- Inverted Row Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — 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.
- Reverse Grip Lat Pulldown — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.