Pull Ups - A question for women

nch1993x

Hey all,

Aside from improving my all round strength, I have a specific goal that I'd like to achieve: to be able to do a single pull up. I have been following the Strong Lifts 5x5 program for a couple of months, and in addition have been adding in some lat pull downs, and more recently some "negative pull ups" (standing on a block to get to the top of the pull up position, then taking my feet off the block and slowly lowering myself down).

Currently, I have a 2RM on lat pull downs (which I'm figuring are the closest analoge to pull ups, so a good measure of progress) of 45kg, and can just about do one (really bad) rep at 50kg. 45kg is 2/3 of my bodyweight (67kg), so I guess I'm a bit of a way off a pull up yet! (And certainly, hanging from the pull up bar, I can't go any way to even pretending that I'm starting to pull myself up...). I am aiming to lose certainly another 4-5kg, maybe eventually get down to 60kg, at around 0.5kg per week.

I was wondering if anyone who has gone from nothing to being able to do one or more pull ups could share their experiences? Is it feasible that I'll be able to build the strength required while in a deficit? (I made some initial strength gains, but seem to be plateauing now). Any advice on training I should be doing? Any (obviously rough guesswork) thoughts on how long I might expect it to take, if I train well?

Thanks!

PS, for anyone from the US, I apologise for everything being in kg rather than lbs...

usmcmp

https://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/

It is possible, you can get there in a deficit. Losing weight will actually help because you'll have less weight to pull up.

jemhh

I agree that losing weight helps. I cannot do a pull up but I can do a couple of chin-ups (pullups' easier cousin.) Lat pulldowns (I rotate between grips) and rows and negatives and just continuing to try pullups or chin-ups will get you there but losing weight helps a lot.

stealthq

I ended up being able to do pull-ups from working on lat pull-downs. When you can do at least one rep with your body weight, you should have the strength to do a pull-up (may take some learning of technique).

usmcmp

Lat pull downs really didn't help me. I'm sure some of the strength I gained helped, but even when I could do a few at body weight I couldn't do a pull up. Negatives, assisted, and inverted rows were some of the biggest helps in my pursuit of pull ups.

jemhh

usmcmp wrote: »

Lat pull downs really didn't help me. I'm sure some of the strength I gained helped, but even when I could do a few at body weight I couldn't do a pull up. Negatives, assisted, and inverted rows were some of the biggest helps in my pursuit of pull ups.

They've helped me to feel the muscles as they work more. I tried getting the same effect with assistance bands on the pullup bar but the machine seemed to work better for me. I still can't do even one pulldown at body weight though. Many paths to one goal

SezxyStef

I did pushups....lots of them and negative chin ups...held my eye at bar level as long as I could then lowered slowly.

By the time I was done I was doing 7 chin up.

nch1993x

Thanks for the advice everyone!

I think I'll try some inverted rows, as well as keeping going with the negatives and lat pull downs...

G33K_G1RL

Weirdly, I can't do a lat pull down with my bodyweight, but I can do 4 pull-ups... It must be a mental thing

I used mostly inverted rows and negatives to get my first pull up, and now I use elastic bands to get volume (more reps with an elastic than without). Most of the progress was done on technique. Personally, I don't focus on getting my body up, I focus on getting my shoulders(scapula) and elbows down and back, shoulders first, then elbows.

robininfl

I could not do a pull up to save my life, for my whole life - all my daughters could, even the ones who seemed like weaklings, and ooh they mocked me! But now after yoga-ing for a couple of years, I can. I figured this out in a funny way, the Fiance had his pull up bar up in the room and I was going to show him I couldn't, grabbed it, smooth up and down no problem, I was SHOCKED!

You will get there. Keep going. You are getting stronger, as long as you go in the right direction you will get there.

CindyFooWho

I became able to do pull ups by using a bar at my gym that sticks out from the wall. I'd jump and kick off the wall to assist myself up. After a while, it became enough just to jump and pull up. I think the momentum of the jump helped. Now I'm just starting to be able to do real pull ups from a stationary position.

lifeandleaves

I'm currently challenging myself to work up to a chin up using a six week programme from Women's Health (don't laugh!). It suggests holding yourself above the bar for 5 to 20 seconds and doing seated pull ups with suspension ropes in week one, which is where I am.

The seated pull up is like an inverted row but straight up, and from a seated position with legs straight out. This mimics the motion and technique but without the weight of the legs too.

I've put my journey into the "challenges" forum if you're interested in joining and sharing your progress. (chin up/pull up women+ keywords)


Best of luck.

ARGriffy

It took me a year to go from 'I can jump up and pull up a bit' to full deadlift pull up, I can now do 3! I did it in a deficit too do yes, you can it just takes a long time and perseverance! I Recommend having a doorway bar at home and giving it a try a few times a day!