Definition: A body weight multi-joint pulling exercise that tests your ability to pull your own weight in a vertical line with pronated grip (palms are facing away).
Why is this movement thought to be so “unattainable” to many women? In my opinion there are 3 main factors
1)Society holds a very low standard of strength for women. In the USA, the Presidential Physical Fitness Council Challenge asks 17 year-old-boys to complete 13 pull-ups, whereas girls needed to do only 2 pull-ups(1). Marines Corps put standard of at least three pull-ups for males whereas only flexed arm hang minimum 15 seconds for females (2).
2)Biological Factors – Women have less testosterone than men, which limit is their ability to build muscle mass. Women also have higher body fat percentages, especially around the hips and thighs compared to men, with up to 40% less upper body muscle mass (3)
3)Training – You’re probably not training the movement enough, or training the movement properly with complete dedication.
It’s time to move past all of the white noise, and focus. The above factors should act as motivation, and not deter you from reaching this goal. Training smart, becoming educated about your current abilities and limitations, and shifting to a positive attitude toward your strength potential will create a foundation for your first pull-up.
During my workshop, we will dive into individual restrictions from a mobility, stability and strength aspect to help determine your training needs. As a take away, every attendee at my workshop will be given a 4 week program, based on ability, and will be invited to a private Facebook Group to share success stories, ask training questions, and support each other in our pull-up journey.
If you haven’t registered for the workshop yet. Do it today!!
For more details about the workshop, click through Ladies Only Pull-up Workshop
(3)Janssen, Ian, Steven Heymsfield, ZiMian Wang, and Robert Ross. “Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr .” Journal of Applied Physiology 89.1 (2000): 81-88. Web.