Weighted pull-ups: a system for steady progress

The pull-up is a simple exercise, but progress with weighted pull-ups often stalls because there is no plan. Here is a practical system for adding weight gradually, keeping your working sets under control and tracking whether you are actually making progress.

Why do pull-ups need a consistent system?

Many people do pull-ups by feel. One day, they add more weight to the belt; the next, they simply do as many reps as they can. Sometimes this works. But if your goal is to get stronger, you need something more specific.

The simple truth is that it is very hard to improve at pull-ups if every workout is completely different. The exercise may be the same, but if you sometimes do it at the start of your back workout and sometimes at the end, the results are not comparable. Fatigue changes the picture.

The idea behind this plan is to keep the rep range narrow, add weight in small increments and do four working sets in every pull-up workout. We will use a range of 5 – 6 reps. This is not the only approach, but it is straightforward and easy to track.

How do you structure your weighted pull-ups?

Start conservatively. Your choice of weight depends on your level. The numbers below are an example, not a prescription. If your first working set needs to be a bodyweight set, that is completely normal.

First workout:
5 kg – 5 reps; 10 kg – 5 reps; 15 kg – 5 reps; 20 kg – 5 reps

In the second workout, add weight to the first two sets. The last two sets stay the same. Do not get carried away with adding weight; 2.5 kg is a perfectly adequate increase here.

7.5 kg – 5 reps; 12.5 kg – 5 reps; 15 kg – 5 reps; 20 kg – 5 reps

In the third workout, do 4 x 5 again and add 2.5 kg to the last two working sets as well.

7.5 kg – 5 reps; 12.5 kg – 5 reps; 17.5 kg – 5 reps; 22.5 kg – 5 reps

In the fourth workout, keep the weights the same, but increase the rep count for the first two working sets by one, bringing it to six reps.

7.5 kg – 6 reps; 12.5 kg – 6 reps; 17.5 kg – 5 reps; 22.5 kg – 5 reps

In the fifth workout, bring the last two sets up to six reps as well. Keep the weights the same.

7.5 kg – 6 reps; 12.5 kg – 6 reps; 17.5 kg – 6 reps; 22.5 kg – 6 reps

Across four workouts, you will have added 2.5 kg to each working set of pull-ups and one rep to each set. It is a small step, but these are often the most sustainable steps in strength training.

Pull-ups for beginners: when the weight is too much

What if adding 5 kg is already too much? Start lighter. Your first working set can easily be a bodyweight set. What matters is not your ego, but making sure all four working sets use good form and are comparable.

For example, your working sets for the first workout might look like this:

Bodyweight – 5 reps; 5 kg – 5 reps; 7.5 kg – 5 reps; 10 kg – 5 reps

Second workout:

2.5 kg – 5 reps; 7.5 kg – 5 reps; 10 kg – 5 reps; 12.5 kg – 5 reps

Continue using the same approach. If your form gets sloppy on a set, do not simply force yourself to lift more in the next workout. Repeat the same weight and perform the set with better form instead.

Practical rules to keep progress from stalling

How long should you keep going like this? Honestly, as long as the system works. There is no magic cutoff. If you are getting the reps, maintaining your form and recovering well, there is no need to change something that works too soon.

One rule does matter: always do pull-ups at the same point in your workout. For example, make them the first or second exercise in your back workout, then stick to that position. If you do pull-ups while fresh one week and after heavy rows or rowing the next, you cannot accurately assess your progress.

If you train your back or do pull-ups twice a week, the same progression can still work. The increase from workout to workout is small, so your body often has time to adapt. The condition remains the same: pull-ups must have a fixed place in your workout.

As the weights get heavier and progress slows, you can switch to using this system once a week. The closer you are to your current potential, the smaller the steps you need to take. A fast start does not mean you can keep up the same pace forever.

An example of a 17-week progression: use this as an idea, not a plan set in stone. Check that your reps stay within the 5 – 6 rep range, that the added weight increases in a controlled way and that every set actually looks like pull-ups, rather than jerky partial reps.

FAQ

Do pull-ups always have to come at the start of a workout?

No. But if you use this system, their position must stay consistent. If you choose to do them as your second exercise, keep them there in subsequent workouts.

Is adding 2.5 kg a suitable increase for everyone?

Not always. For some people, 2.5 kg is just right; for others, it is too much. If your form breaks down, use a smaller increase or repeat the same weight.