A strict pull-up is one of the most sought-after movements in the gym. It’s a true test of upper body strength, core stability, and overall body control. But how long does it actually take to achieve one? The truth is, there’s no one-size-fits-all answer—it depends on several factors.
Coach Emily spent two years working toward her first strict pull-up. For her, it wasn’t just about pulling strength. It required a combination of upper body and core strength, total body coordination, and a little bit of body recomposition. But here’s the most important part—she got there by consistently showing up to class, trusting the process, and cleaning up her nutrition.
If you’re on the journey to your first pull-up (or adding more to your arsenal), let’s break down what it takes and what to focus on in the meantime.
1. Your Starting Strength Matters
Some athletes walk into the gym with a strong foundation in pulling strength from sports like gymnastics, rock climbing, or swimming. Others may start with minimal upper body strength. Wherever you are, that’s your starting point, and progress builds from there.
To work toward your pull-up, focus on foundational strength-building exercises:
- Scapular strength: Strengthening your shoulder blades is key for initiating the pull. Include movements like lat pulldowns, active hangs, and banded pull-aparts.
- Strict pulling power: Build your strength with bent-over rows, banded pull-ups, and eccentric lowers (slow descents from the top of the pull-up bar).
- Grip strength: If you can’t hold on to the bar, you can’t pull up! Farmer’s carries, dead hangs, and towel pull-ups are great ways to build grip endurance.
Progressing from banded pull-ups to strict pull-ups isn’t just about repetition—it’s about controlled movement, proper mechanics, and strengthening the right muscles over time.
2. Core Strength Is Just as Important
A pull-up is not just about your arms—it’s a full-body movement. If your core isn’t engaged, your legs might flail, causing you to lose efficiency and energy. A strong midline helps maintain a solid body position, making the movement smoother and more controlled.
Core exercises that help:
- Hollow holds and hollow body pull-ups: These teach total body tension, a key component in performing a strict pull-up.
- Hanging knee raises and toes-to-bar progressions: These help control movement and improve overall core stability.
- Strict dips and push-ups: A strong press complements a strong pull, improving muscle balance and overall upper-body strength.
Think of your pull-up as more than just a vertical pull—it’s an exercise that requires stability from head to toe.
3. Your Body Composition Plays a Role
Let’s be clear—pull-ups are possible at any body size. However, for some, a small shift in body composition can make a significant difference in how they feel during pull-up training. The relationship between muscle and body fat can influence how much relative strength you have, meaning how strong you are in comparison to your body weight.
For Coach Emily, cleaning up her nutrition and focusing on whole, nutrient-dense foods helped her feel lighter and move better in her workouts. This wasn’t about drastic weight loss—it was about fueling her body properly to build strength and recover effectively.
While losing weight isn’t a requirement for pull-ups, eating well and maintaining a healthy muscle-to-fat ratio can make the movement feel more achievable. Prioritizing lean proteins, healthy fats, and complex carbohydrates will support your training and overall progress.
What If a Strict Pull-Up Feels Far Off?
If your first strict pull-up is still a ways away, don’t get discouraged. Instead of focusing on what you can’t do yet, focus on the small wins you can build on. Progress happens step by step, and setting manageable goals will help you stay motivated.
Set daily, weekly, and monthly goals to track progress:
✅ Daily: Practice active hangs for grip strength and scapular control.
✅ Weekly: Include negative pull-ups (slow descents) and bent-over rows in your workouts.
✅ Monthly: Retest your max hang time or banded pull-ups to measure improvement.
Breaking your goal into smaller, achievable steps helps you stay consistent and build momentum over time.
The Secret: Just Keep Showing Up
One of the biggest mistakes athletes make is expecting progress overnight. Building strength—especially for a strict pull-up—takes time, patience, and consistency.
Coach Emily’s journey to her first pull-up wasn’t about doing something extreme. She didn’t do fancy programming or double her training volume. Instead, she showed up, followed the process, and made small improvements each week. That’s the key to success.
Here’s the reality: Some people may get a strict pull-up in a few months, while others might take a couple of years. But as long as you’re putting in the work, progress will happen.
So, whether you’re chasing your first strict pull-up or your tenth, stay patient, keep training, and celebrate the small wins along the way. The moment you finally pull your chin over the bar for that first strict rep, all the hard work will be worth it.
Ready to Work on Your Pull-Up?
If you’re looking for extra guidance, don’t hesitate to ask a coach for help! We can provide personalized progressions and tips to help you reach your goal faster. Keep showing up, trust the process, and your pull-up will come!
Start today!