Girl Power: How to Master Pull-Ups with Strength Training

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“How can a girl do pull-ups for beginners?”


Hey girl,

Getting started with pull-ups, are we?

Couldn’t do a proper pull-up? Then start with assisted or negative pull-ups.

Assisted pull-ups means using assistance bands or machine for our pull-ups.

Negative pull-ups means stepping up on a box or chair to get into the top position of a pull-up, and then slowly lowering ourselves down.

As we get stronger, we can gradually reduce the amount of assistance we need, and eventually we'll be able to do a full pull-up on our own.

Here are some tips for doing assisted pull-ups:

  • Choose an assistance band that provides the right amount of assistance for us. We should be able to do 10-12 assisted pull-ups with good form.
  • As we get stronger, we can use a lighter band or even no band at all.
  • Focus on form. Let’s be sure that we’re keeping our core engaged and our body in a straight line from our head to our heels.
  • Don't swing. We should to use our muscles to pull ourself up and down.

Here are some tips for doing negative pull-ups:

  • Start at the top of the pull-up bar with our arms fully extended.
  • Slowly lower ourself down until our arms are fully extended.
  • Pause for a second at the bottom, then repeat.
  • We can do as many negative pull-ups as we can. As we get stronger, we'll be able to do more.

Once we can do 10-12 assisted pull-ups with good form, we can start trying to do full pull-ups. Here are some tips:

  • Focus on form. We should keep our core engaged and our body in a straight line from our head to our heels.
  • Don't swing. Use our muscles to pull ourselves up and down.
  • If we can't do a full pull-up, don't give up! Keep practicing and we'll get there eventually.

Learning to do pull-ups takes time and practice, but it's worth it. Pull-ups are a great compound exercise that targets multiple muscle groups, including the back, biceps, and shoulders. They're also a great way to improve our grip strength.

If you’d like to learn more about the 5 exercises to skyrocket your pull-out count, click here!

In the book of 1 Samuel, we learn about David, a young man who was chosen by God to be the king of Israel. David was a shepherd boy, and he had to fight off lions and bears to protect his sheep. He was also a skilled warrior, and he defeated Goliath, a giant Philistine soldier.

David's strength didn't come from his own power. It came from God. When we train pull-ups, we're building our strength with God's help. We can know that He is with us, cheering us on.

Hope this helps. If it does, please:

  • UPVOTE,
  • COMMENT, &
  • SHARE.

May you be blessed with the power of David and the wisdom of Solomon.

Faithfully yours,

Strength Training with Gary

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