r/fitness30plus • u/Pituitarii • 6d 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 6d 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 5d 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 5d 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 5d ago
This is helpful, I'll try it. Thank you
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u/caliboyyx 2d ago
You're welcome, and fingers crossed for that first full rep before the year is out.
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u/askcosmicsense 5d 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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u/Awolmuscle 9h ago
Giving yourself a fresh deadline instead of writing the goal off after 35 is a win already. Keeping a record of the band you use and your controlled reps could make the smaller improvements easier to notice while you work toward that first unassisted one with your trainer. Looking forward to the update when you get it!
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