To gauge your upper body strength and track your progress, periodically perform a maximum pull-up challenge.

This simple test involves doing as many standard overhand pull-ups as you can in a single set without stopping.

Here's how to do it and why it's a great way to measure your upper body strength and endurance.

Video Breakdown

How to Perform the Max Pull-Up Challenge

• Set Up: Get on a pull-up bar. Grip the bar with a standard overhand grip, hands shoulder-width apart.
• Hang and Pull: Start by hanging from the bar with your arms fully extended. Perform pull-ups, bringing your chin over the bar for each rep.
• Go to Failure: Continue doing pull-ups without stopping until you can't complete another rep. Your hands might give out or your muscles may fatigue, that's your max.
• Record Your Number: Count and note the total number of pull-ups you completed.

Tracking Progress

After completing the challenge, record your max pull-up count. Wait a month or more, then repeat the test to see if you can match or surpass your previous number.

This periodic challenge helps you monitor improvements in strength and endurance.

Prerequisites

• Use a standard overhand pull-up grip.
• Hang fully from the bar at the start of each rep.
• Continue until you can no longer perform a pull-up.

My Challenge Result

I just completed the max pull-up challenge in real time and managed 22 pull-ups. Now it's your turn! Grab a pull-up bar, test your strength, and see how many you can do in one set. Record your number and challenge yourself to improve next time.

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