Here’s Why 99% of Women Struggle To Do Strict Pull Ups
Here we go again. Yet another article talking about why women can’t do pull ups.
A study came out in 2012 that sort of gave women a valid excuse - A scientific “there, there” that was supposed to make women feel better, but ended up doing the exact opposite.
In a nutshell the study painted a picture of the pull up being an impossible feat of strength for most women, concluding that women and men are biologically different, have less testosterone, less muscle mass, and more body fat and so their inability to perform a pull up is valid and excusable.
Though I’m sure the intension behind the study was to illustrate to women that it’s okay not to be able to pull your bodyweight over a bar. However, I believe it did quite the opposite. It demotivated them.
Well let’s set the record straight.
Yes. Women and men are biologically different.
Yes. Women carry less upper body mass and strength.
Yes. Women have less testosterone.
But, a high percentage of men can’t do pull ups to save their lives as well.
So what do women need to do attain this “Billion-Dollar-Mythical-Unicorn” of a skill?
Well I’m not going to tell you that there’s a magical pull up program that you could buy that’ll turn you into a pull up machine.
There are no magic progressions that you should be doing that’ll suddenly unlock the skill of endless pull ups.
It’s actually quite the opposite.
Want to get your first pull up or go from 1 pull ups to 10?
Then get ready to do boring, repetitive, strength workouts.
I’ve been coaching for over 12 years now and the most common issue I’ve encountered with women who can’t perform pull ups is that they lack general upper body strength. These women range from unfit beginners, to fit and even higher level athletes.
Though the levels of fitness differ, the most common issues are:
Low pulling volume: 3 sets of ring rows or banded pull ups aren’t going to get you there. Never will. To get good at pull ups, you have to pull! Pull heavy, pull often, pull hard, and pull with the right technique.
Too many progressions: Box chin ups, jumping pull ups, scapular pull ups etc... You name it. Pull up programs are well intentioned but they miss the point completely for most women. You’ll see a video of a jacked trainer showing you how to do these exercises flawlessly and with so much ease. But when you try them, they feel hard, you feel heavy, and you quit.
No strength training: Lat Pull downs, Bent over rows, rear delt work, push ups (if you could do them – and that’s another problem that strength training could fix) single arm rows, seal rows...The menu is endless. The variations of barbell, dumbbell, and other strength training exercises are virtually limitless, yet they are SO underutilized it makes me want to drink a tube of cheap wasabi. To get strong, you have to strength train – mind blowing, eh?
Body image and poverty calories – You thought I wouldn’t go there right? Societal pressure for decades has stopped women from eating… crazy right? It’s so bad that most women have developed a phobia of muscle and food. From 600 calorie diets to detoxes, intermittent fasting, fasted cardio, to “sculpting and toning” programs that do nothing of what they advertise, Pilates, and such. It’s like the most common road map or manual for women is the worst f***ing thing ever to exist. It’s all about less. Less food, less muscle, less weights, less aggression (in training), and unfortunately less pull ups.
So is there a magic formula?
Is there a magical program designed by Miss Pully McPullups?
Is there a certain progression or a bunch of others that will fix your pull up deficiency?
No. No there isn’t.
The truth isn’t sexy or flashy.
It’s not a sparkling new study or program.
The truth is it’s a lot of hard work, incredible consistency, work ethic, and the desire to get strong AF!
There’s strength training. There’s accessory work. There’s isolation work that targets weak areas like your arms, shoulders, upper back, mid back, low back…
But the most important part is CONSISTENCY and MINDSET.
You have to unlearn so much. You can do 100s of pull ups if you really want to.
You have to let go of having noodle arms and zero back muscular definition. Muscles are amazing. You know what else is amazing? Popping a set of 10 pull ups on demand! *Your next party trick?*
You have to let go of eating 600 calories per day. You have to eat to get strong! High protein, enough fats and carbs!
You have to let go of limiting self-beliefs. At the risk of sounding like your high school teacher, you can do anything you set your mind to.
And most importantly you have to WANT it and be patient. Want it enough to put in the work. Be patient enough to see the fruits of your labour!
The journey is different for everyone. It all depends on where you start and your current level of fitness and body fat percentage. But the common element is the same. Yep, you’ve guessed it, consistency.
Shameless plug: If you’ve been struggling to get your first pull up for years or your progress has slowed down and you’re stuck on 2 or 5 pull ups, then I’d love to coach you and help you sore through the skies on your Billion-Dollar-Mythical-Unicorn J
Click here to fill an assessment form and start a 7 day FREE trial to our 1 on 1 personalized online coaching unicorn pull up program ;)
Nizar
PS: 99 is not an accurate percent.