Women's pull-up training plan, pull-up is no longer a man's patent

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March 20, 2025

In our memory, pull-ups have always been a special topic for men, and they have always been men's movements. It is true that he has high requirements for us. Many boys may not be able to complete a few. Not to mention girls, but there are also many tomboys who are against the will of heaven. There are also many girls who hope to complete such movements themselves.

Today we will bring pull-up tutorials to the majority of female fitness enthusiasts, so pull-ups are no longer the patent of men. Come on, female tomboys,

　　It is indeed a bit difficult. Many people give up if they can't do it, but they missed the best and most efficient upper body training movements on the surface. It doesn't matter, this article tells you. Let you tell you that I can do it with pull-ups!

　　For women, pull-ups are very difficult movements, and some media even say that women cannot do pull-ups. But it is true It is certain that pull-ups are really not a piece of cake. In fact, for men, both Chin-ups and Pull-ups are indeed easier than for women. The main difference is the muscle strength of the upper body and the distribution of body fat. Men often have more upper body strength, while women's lower body tend to store more fat, dispersing the mechanics of the movement.

　　But it is absolutely impossible for women to not do it. In addition, if you dodge pull-ups Action, you miss one of the best and most efficient upper body training movements on the surface. Each movement strengthens and sculpts the muscles of the arms, shoulders, back and core, not only builds muscles, but also helps promote metabolism and consume body fat.

　　A six-week training plan has been arranged to help you perform the muscle strength and confidence needed for pull-ups, so that you can do several consecutively in one go. Are you ready?

　　"YES,YOU CAN!" Pull-up plan

　　First, abandon the Lat-pulldown and Assisted-Pullup Machines. In order to master a real pull-up, you need to change the training method to a challenging action mode. We mentioned four movements, not only practicing suitable movement techniques, but also building the muscle strength of the vertical pull-up on the upper body, which cannot be replaced by other movements. These movements also help increase your grip strength and exercise endurance (Exercise Tolerance means that you feel it is easier to hold on the horizontal bar.

　　This plan is divided into two stages, 3 times a week, and the following training methods are performed alternately:

　　　Weeks 1~3

　　Processing 2~3 groups, each group holds for 5~20 seconds

　　　Processing 2~3 groups, each group is performed 8~10 times

　　Weeks 4~6 　　Processing 2~4 groups, each group is performed 4~6 times

　　Processing 2~4 groups, each group is performed 5~8 times

So, the first week is to perform "1, 2, 1", and the second week is to perform "2, 1, 2", and so on. Put these movements at the beginning of your original training, and perform these movements when your body is at the most energetic and strong. This is very important.