Step 1: Warm up
Do 3 sets of bodyweight pull-ups for 3-5 reps, resting 2 minutes between sets. Rest 3 minutes after the final warm-up set before testing.
Weighted pull-up calculator
Pull-Up CalculatorFind Your 1RM, Strength Level & Training Zones
Whether you're doing bodyweight reps, weighted pull-ups, or still using assistance, enter your numbers below and see exactly where you stand.
Core rule
Your bodyweight is part of the load.
This calculator estimates total-load 1RM first, then subtracts bodyweight so you know what to actually add to the belt.
Step 1
Unit
Sex
Step 2
Calculate your weighted 1RM from bodyweight, added load, and reps.
Step 3
Your Estimated 1RM
116.7 kg
Total-load 1RM from 5 reps.
Bodyweight 80.0 kg + added 20.0 kg = current total load 100.0 kg.
Current Total Load
100.0 kg
1RM (Total)
116.7 kg
Added Weight 1RM
+36.7 kg
BW Ratio
1.46x
Total Load 1RM is used for strength level. Added Weight 1RM tells you what to hang from the belt after subtracting your bodyweight of 80.0 kg.
Strength Level
Your Level: Beginner
BeginnerNoviceIntermediateAdvancedElite
< 1.50x1.50x2.00x2.25x2.50x
You: 1.46x
You
1.46x
Top 70%
Male lifters
Next Target
1.50x
Still building the strength base for strict pull-ups or early loaded work.
Next level: Novice. Add roughly 0.04x bodyweight to your total-load 1RM.
Training Zones
Based on your 1RM of 116.7 kg total
| % of 1RM | Total Load | Add This | Best For |
|---|---|---|---|
| 95% | 110.8 kg | +30.8 kg | Max Strength (1-2 reps) |
| 90% | 105.0 kg | +25.0 kg | Strength (2-3 reps) |
| 85% | 99.2 kg | +19.2 kg | Strength (3-5 reps) |
| 80% | 93.3 kg | +13.3 kg | Hypertrophy (5-6 reps) |
| 75% | 87.5 kg | +7.5 kg | Hypertrophy (6-8 reps) |
| 70% | 81.7 kg | +1.7 kg | Hypertrophy (8-10 reps) |
| 65% | 75.8 kg | -4.2 kg | Endurance (10-12 reps) |
| 60% | 70.0 kg | -10.0 kg | Endurance (12-15 reps) |
Rep Max Table
Your Pull-Up Rep Max Table
1 rep
+32.9 kg
Total 112.9 kg
2 reps
+29.4 kg
Total 109.4 kg
3 reps
+26.1 kg
Total 106.1 kg
5 reps
+20.0 kg
Total 100.0 kg
8 reps
+12.1 kg
Total 92.1 kg
10 reps
+7.5 kg
Total 87.5 kg
12 reps
+3.3 kg
Total 83.3 kg
Strength standards
Pull-Up Strength Standards by Bodyweight
These tables show practical added-weight targets by bodyweight, while the calculator above grades your result from total-load/bodyweight ratio. For the broader benchmark system, see the strength standards.
Male weighted pull-up standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | BW only | +10 kg | +30 kg | +45 kg | +60 kg |
| 70 kg | BW only | +15 kg | +40 kg | +58 kg | +75 kg |
| 80 kg | BW only | +20 kg | +50 kg | +70 kg | +90 kg |
| 90 kg | BW only | +25 kg | +60 kg | +83 kg | +105 kg |
| 100 kg | BW only | +30 kg | +70 kg | +95 kg | +120 kg |
Female weighted pull-up standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | -20 kg assist | BW only | +10 kg | +25 kg | +40 kg |
| 60 kg | -15 kg assist | BW only | +12 kg | +30 kg | +48 kg |
| 70 kg | -10 kg assist | +5 kg | +15 kg | +35 kg | +56 kg |
Data combines total-load/bodyweight ratio logic with practical weighted pull-up benchmarks. Female beginner values can be negative because assistance is often the correct training level.
Testing protocol
How to Correctly Test Your Pull-Up 1RM
Pull-up max testing needs stricter setup than most people use. A rep only counts when the arms fully extend at the bottom and the chin clears the bar at the top.
Step 2: Choose a starting load
If this is your first test, start with 10-15% of bodyweight added. If you have tested before, start around 90% of your previous best.
Step 3: Add weight gradually
Add 2.5-5kg each attempt and perform only 1-3 reps. Rest 3-5 minutes between attempts because weighted pull-ups recover slowly.
Step 4: Count only strict reps
Your 1RM is the heaviest load completed with full arm extension and chin over bar. For multi-rep sets, this calculator applies the Epley estimate automatically.
FAQ
Pull-Up Calculator FAQ
Direct answers for the questions most likely to appear in search snippets.
How do you calculate a weighted pull-up 1RM?+
To calculate your weighted pull-up 1RM, add your bodyweight to the added weight, then apply the Epley formula: 1RM = (Bodyweight + Added Weight) x (1 + Reps / 30). For example, an 80kg person doing 5 reps with +20kg has a 1RM of approximately 117kg total, or +37kg added.
What is a good weighted pull-up?+
A good weighted pull-up is best judged by total load divided by bodyweight. On this calculator, men reach Intermediate at a 2.0x total-load 1RM and Elite at 2.5x; women reach Intermediate at 1.7x and Elite at 2.3x.
How is the pull-up different from other lifts for calculating strength?+
Unlike barbell lifts where your bodyweight is irrelevant, pull-ups use your bodyweight as the base load. A 60kg person adding 20kg is pulling 80kg total, while an 80kg person adding the same 20kg is pulling 100kg. Strength standards must account for bodyweight, which is why ratios are used instead of absolute added weight.
How do I count assisted pull-ups in my strength level?+
Subtract the assistance amount from your bodyweight to get your effective load. For example, a 70kg person using a -20kg band is effectively pulling 50kg, giving a ratio of 0.71x before reps are estimated.
How many pull-ups should I be able to do?+
For bodyweight pull-ups with no added weight, 5-10 reps is novice, 10-15 is intermediate, and 15+ with strict form is advanced for men. For women, 1-3 reps is novice, 5-8 is intermediate, and 10+ is advanced.
Related tools
Keep the Session Moving
Internal link
1RM calculator
Use this for barbell lifts where bodyweight is not part of the load.
Internal link
Bench press calculator
Compare your pulling strength against the most common horizontal press benchmark.
Internal link
Overhead press calculator
Check your vertical pressing strength after testing vertical pulling.
Pull-ups are the unusual case where bodyweight is both the athlete and the load. Use the training-zone table above with the training max calculator when you want a conservative programming number.