Strength Test

How to Test Weighted Pull-Up

Test your max added weight for a single pull-up rep.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15-10 minutes light cardio
  2. 22 sets of 5 bodyweight pull-ups
  3. 31 set at 50% estimated max weight
  4. 41 set at 75% estimated max weight
  5. 5Rest 3-5 minutes between warm-up sets

How to Perform the Test

  • Add weight via belt, vest, or dumbbell between legs
  • Perform a single strict pull-up
  • If successful, rest 3-5 minutes and add weight
  • Continue until you fail a rep
  • Your max is the last successful weight

What Counts as a Good Rep

  • Dead hang start, chin over bar finish
  • No kipping or momentum
  • Controlled rep, not a grind that takes 10 seconds
  • Clean single rep

Recording Your Result

Record the added weight (not total weight). Example: "+25 lbs" or "+10 kg"

Safety Notes

  • •Have a spotter or safe way to bail if needed
  • •Small jumps (5-10 lbs) near your max

Other Strength Tests

Max Pull-Ups

Test your maximum strict pull-up reps in a single set.

Max Dips

Test your maximum parallel bar dip reps.

Max Push-Ups

Test your maximum strict push-up reps.

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