Mary Ruiz | Personal Trainer

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How to get your first pull-up!

Over the last few months, I have progressed from 1 pull up to 5 (yay!) which may not seem like the most impressive thing ever, but I’m very excited 🤗

Here’s everything I have learned so far:

🗓️ Be Consistent: You aren’t going to see progress if you only do pull ups here and there. They should be a part of your weekly workout routine!

💪🏼 Target Your Lats: Incorporating movements like lat pulldowns into your workouts will help to build strength for your pull ups

🐢 Slow Down: holds and slow negatives (going down slowly) are ✨gold✨ - if you can only get 1 rep, make it count and hang up there for a bit

🔀 Modify the Movement: Start with assisted or banded pull ups to get used to the movement; then slowly wean off of the assistance!

🩷 Be Proud of Yourself: Celebrate the moment you get your first pull up; or first 5, or first 10, or WHATEVER! Instead of comparing your progress to others, be excited about your own growth!

Save these tricks for your next back day and start working on those pull ups, babe 🫶🏼

#pullups #fitness #foryou #gymgirl #pulluptips

2025/4/16 Edited to

Getting your first pull-up is a significant milestone in any fitness journey. Many beginners feel intimidated, but with persistence and the right strategies, anyone can achieve this goal. One effective way to prepare for your first pull-up is to engage in compound movements that strengthen your back and arms. Exercises such as rows, deadlifts, and assisted pull-ups provide a solid foundation. Incorporating grip strength training can also enhance your pull-up experience. Using exercises like hanging from a bar or performing farmer's carries can build endurance in your grip. It's essential to remember to stay patient; progress can be gradual, and every small improvement should be celebrated. Moreover, nutrition plays a critical role in supporting your training regimen. Consuming a balanced diet full of protein and healthy fats can aid muscle recovery and strength. Consider consulting with a fitness professional to tailor a workout and diet plan that meets your specific needs. Lastly, surrounding yourself with support can keep you motivated. Joining a fitness community or working out with a friend can provide encouragement and accountability. Focus on your journey, embrace the hard work, and you'll be well on your way to accomplishing your pull-up goals!

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