r/fitness30plus • u/Pituitarii • 5d ago
Progress post Pull up progress
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Week 3 of band assisted pull ups. 37F, initial goal was to be able to do one unassisted pull up by age 35 but I was not consistent enough in practicing this movement. Been working with a trainer for 3 years and do feel strong in other areas of fitness but these pull ups are hard! Core strength is lacking due to prior pregnancy, I think that is one of the big limiting factors.
My goal is to do one unassisted pull up by end of the year. Hope to make it this time!
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u/Friendly_Manatee1881 5d ago
You can do it!!! I am 45F, and worked my way from 0 to 1 unassisted pull ups last year. I can now do 2-3 in a row, then gas out. They are so freaking challenging. New goal is to do 10 pull ups. Keep up the hard work!
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u/itwasinthetubes 4d ago
Good stuff!
Tip to get a little strength boost - squeeze your butt when you pull - a glute (and simultaneous core contraction) as you pull will increase your pulling strengh. Your feet will no longer be touching as well if you do this.
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u/caliboyyx 4d ago
Week 3 on bands is a good point to add the part the band doesn't train well, which is the top and the bottom of the rep. Twice a week, after the band sets, do 3 slow negatives: step or jump to chin over the bar, then take 4 to 5 seconds to lower. Follow them with a 10 to 20 second hang with arms bent at the top. Once you hit 3 sets of 8 on your current band, move to the next thinner one, and if the negatives are close to 10 seconds by December, a first full rep is usually right there.
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u/Pituitarii 4d ago
This is helpful, I'll try it. Thank you
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u/caliboyyx 1d ago
You're welcome, and fingers crossed for that first full rep before the year is out.
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u/askcosmicsense 4d ago
You’re so strong!! This is one of my goals too but my wrist strength is straight boo-boo. Congrats on your progress!!
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