How Often Should You Do Pull Ups to Get Better at Them

Getting better at pull-ups feels like a secret club. You see people cranking out sets of 10 like it's nothing, while you're stuck struggling to get your chin over the bar even once. It's one of the most frustrating plateaus in fitness.

This guide breaks down the exact training frequency and progression model that works. No more guessing, no more wasted effort. Just a clear path to your first, fifth, and tenth pull-up.

Key Takeaways

• Train pull-ups 2-3 times per week, allowing at least 48 hours of rest between sessions for muscle recovery and growth.
• Doing pull-ups every day is a mistake that leads to overuse injuries like elbow tendonitis and stalls your progress.
• If you cannot do a single pull-up, start with negative pull-ups (3 sets of 5-second descents) and resistance band pull-ups.
• Progress is made by adding one rep or a few seconds to a hold, not by adding more workout days.
• Your pull-up strength will increase faster if you also strengthen your back and biceps with exercises like bent-over rows and lat pulldowns.
• Expect to achieve your first unassisted pull-up in 4-8 weeks if you follow a consistent progression plan from zero.

Why Just "Trying" Pull-Ups Fails

The answer to how often should you do pull ups to get better at them is 2-3 times per week, with focused effort. The reason you're stuck isn't because you lack willpower; it's because you're following the wrong strategy. Just jumping up and yanking on the bar a few times every workout, or even every day, is a recipe for zero progress and a lot of frustration.

Your muscles don't get stronger during the workout. They get stronger when you rest. The workout provides the stimulus for growth, but the actual repair and strengthening happens in the 24-48 hours that follow. When you do pull-ups every day, you're constantly breaking down the muscle tissue without giving it a chance to rebuild stronger. You're interrupting the Stimulus-Recovery-Adaptation cycle right in the middle.

Think of it like this: you can't build a brick wall by just throwing bricks at it all day. You have to lay a row of bricks (the workout), let the mortar set (the recovery), and then add the next row (the adaptation). Daily pull-ups are just throwing bricks at a wet wall.

This approach doesn't just stall your progress; it actively invites injury. The tendons in your elbows and shoulders are not designed for that kind of daily, high-intensity load. This is how people develop nagging golfer's elbow or shoulder impingement, which can sideline you for months. The goal is to stimulate, not annihilate.

Finally get your first pull-up.

Track your progress on negatives and bands. Watch your strength grow.

Start your 7 day free trial

The Two Paths to Your First Pull-Up

If you can't do a single pull-up right now, you are in the majority. This is the single biggest hurdle, and overcoming it requires a specific plan. Forget about trying to do a full pull-up. Instead, you will master the movement in reverse or with assistance. Choose one of these two paths and stick with it for 4-6 weeks.

Path 1: Negative Pull-Ups

This is the gold standard for building pull-up strength from scratch. A negative is the lowering (eccentric) part of the movement. You are significantly stronger in this phase, so you can build the exact muscles needed for the upward pull.

How to do it:

1. Place a box or bench under the pull-up bar.
2. Use your legs to jump up so your chin is over the bar. Hold this top position for 1-2 seconds.
3. As slowly and controlled as possible, lower yourself down until your arms are fully extended. Aim for a 5-second descent.
4. Once at the bottom, step back on the box and repeat. Do not try to pull yourself back up.

Your workout: 3 sets of 3-5 negative reps. Rest 90-120 seconds between sets. Do this 2 times per week.

Path 2: Resistance Band Pull-Ups

Resistance bands provide assistance at the hardest part of the pull-up (the bottom) and less assistance at the top. This is a great way to practice the full range of motion.

How to do it:

1. Loop a heavy resistance band over the bar.
2. Place one foot or knee into the bottom of the loop.
3. Grab the bar and perform a pull-up. The band will help propel you upward.
4. Lower yourself with control.

Your workout: 3 sets of 5-8 reps. Choose a band that makes the last 2 reps of each set challenging. As you get stronger, you'll switch to a thinner band. Do this 2-3 times per week.

Supporting Exercises Are Not Optional

While you're on one of these paths, you must also build your general back and grip strength. Add these to your routine:

• Inverted Rows: 3 sets of 8-12 reps. These build mid-back thickness that supports the pull.
• Lat Pulldowns: 3 sets of 8-10 reps. Use a weight that is challenging but allows full range of motion.
• Dead Hangs: 3 sets, holding for 30-60 seconds. This will build the grip strength you need.

How to Go From 1 Pull-Up to 10+

Once you can do at least one clean, unassisted pull-up, the game changes. Your goal is no longer just getting one rep; it's about adding reps systematically. Randomly trying to beat your max each week won't work. You need a structured approach.

Step 1: Establish Your True Max

Warm up thoroughly, then do one set of pull-ups to technical failure. That means you stop when your form breaks down, not when you physically fall off the bar. Let's say your max is 4 reps. This number is your baseline.

Step 2: Use a Volume-Based Progression

Your goal is to increase your total number of reps per workout. A simple and brutally effective method is the "First Set, Last Set" approach.

How it works:

• Workout 1: Your max is 4 reps. Your goal is to do 5 total sets. It might look like this: 4, 2, 2, 1, 1. (Total: 10 reps).
• Workout 2: Try to beat that total. Maybe you get: 4, 3, 2, 2, 1. (Total: 12 reps).
• Workout 3: You feel good and hit: 4, 3, 3, 2, 2. (Total: 14 reps).

Continue this 2-3 times per week. You're not trying to hit a new max rep record in any single set. You are focused on increasing the total volume over time. Once you can complete 5 sets of 5 reps (25 total), you are ready for the next step.

Step 3: Add Weight, Not Reps

There's a point where adding more reps becomes inefficient. Once you can comfortably perform 3 sets of 8-10 pull-ups, the best way to get stronger is to add weight. This is the principle of progressive overload.

Buy a dip belt or simply hold a dumbbell between your feet. Start with just 5 or 10 pounds. Your reps will drop back down to 3-5 per set. Now, the goal is to work your way back up to 8-10 reps with that added weight. This process will make your bodyweight pull-ups feel dramatically easier.

Your pull-up progress, all in one place.

Every rep and set logged. Proof you're getting stronger each week.

Start your 7 day free trial

What to Expect: A Realistic Timeline

Progress with pull-ups is not a straight line. It's a game of patience and consistency. Here is what a realistic journey looks like, assuming you are training 2-3 times per week and eating enough protein (around 0.8 grams per pound of bodyweight).

From 0 to 1 Pull-Up: This is often the longest and most rewarding phase. If you are consistent with your negatives or band work, you can expect to get your first clean, unassisted pull-up in 4 to 8 weeks. For some, it may take up to 12 weeks. Do not get discouraged.

From 1 to 5 Pull-Ups: Once you have your first rep, the next few come faster. Adding one rep every 1-2 weeks is a realistic goal. Getting from 1 to 5 reps typically takes another 6 to 12 weeks of consistent training. You will have weeks where you feel stuck at the same number; this is normal.

From 5 to 10+ Pull-Ups: Progress slows considerably here. Each additional rep is a major victory. It might take you 2-4 weeks just to add one more rep to your max. This is where strategies like adding weight or using different rep schemes become critical to continue forcing adaptation.

If you hit a plateau for more than 3 weeks, don't just try harder. Take a deload week where you cut your volume in half. When you come back, you'll often find you're stronger. You can also switch your focus to chin-ups for a few weeks to work the muscles slightly differently before returning to pull-ups.

Frequently Asked Questions

Should I do pull-ups every day to get better?

No. This is the fastest way to get injured and stop making progress. Your back and arm muscles need at least 48 hours to recover and grow stronger. Train them 2-3 times per week on non-consecutive days for the best results.

Are chin-ups easier than pull-ups?

A chin-up (palms facing you) is easier for most people than a pull-up (palms facing away). This is because the chin-up heavily involves your biceps, a strong muscle group. It's a great exercise to build strength if you're still working towards a pull-up.

What if I feel pain in my elbows?

Stop immediately. Sharp pain in the inner or outer elbow is a sign of tendon inflammation (golfer's or tennis elbow), often caused by doing too much, too soon. Rest for a week, and when you return, reduce your training volume by 50% and build back up slowly.

How important is grip strength for pull-ups?

Grip strength is critical. Often, your back and arms can handle more reps, but your hands give out. You can improve this by adding dead hangs (hanging from the bar for time) and heavy farmer's walks at the end of your workouts.

Does losing weight help with pull-ups?

Yes, significantly. Every pound of body fat you lose is one less pound you have to lift. If you weigh 200 pounds, a 10-pound weight loss is a 5% reduction in the load. Combining a smart training plan with a modest calorie deficit is the fastest way to improve.

Conclusion

Mastering the pull-up isn't about a secret technique or genetic gifts. It's about applying a consistent, intelligent training plan. Train them 2-3 times per week, focus on progressive overload, and be patient.

Stop the daily grinding and start training smart. You have the exact blueprint. Now go get that first rep.