This is such a needed piece. Pull-ups sit in the category of things women assume aren't for them.
I did my first pull-up at 47, after arm surgery with a permanent metal plate and screws. The movement is more accessible than most women think, the progression just has to be right.
Pull Ups are probably the lift I am most proud of and something that I have to work really hard at. I notice that if I do not actively train them year round, at least once a week, that I quickly lose my ability to hit my standard "3 sets of 10." It took me about 5 years of focused training to be able to do 5-6. At my peak I could do 15 in a single set (neutral grip) or 3 sets of 5 wearing a 16lb weight vest. But if I back off even slighty in my training I suddenly find myself unable to do the same intensity - like right now I can do a set of 10, then 8, then 6. or I can do 3 sets of 3 with the weight vest. Pull ups are my non-negotiable in my strength programs. I am willing cycle on and off heavy RDLs and try different approaches to squats (higher weight/low reps, lower weight/high reps, pause squats, changing depth). I will happily substitute a dumbbell bench press for a barbell press to work on different muscle groups, or take a break from RDLs with Trap Bar but I never, ever want to skip pull ups. I turn 50 this year and I am determined to not lose this specific aspect of my strength.
Years ago at a CrossFit class, I used a lot of different bands to do some pull-ups. Enormous disaster and I am stuck with never-ending tendinitis in my elbows. My elbows hurt so badly at the time that I had to get Cortizone shots because I couldn’t even sleep. What I do now though is when I swim laps at the pool, I use the bars that hold up the diving stand and I do pull-ups from the water. I curl my hands both ways and do 10 each direction every time I swim laps. (I think something is different about my elbows because I’ve never been able to do overhead tricep exercises because something in my elbows flips back-and-forth and is a problem. If I do bent over triceps, it doesn’t happen and I can use 12 pound weights.)
This is such a needed piece. Pull-ups sit in the category of things women assume aren't for them.
I did my first pull-up at 47, after arm surgery with a permanent metal plate and screws. The movement is more accessible than most women think, the progression just has to be right.
Working toward 10 strict right now.
This was a great read. Wishing you the best as you build your practice.
Pull Ups are probably the lift I am most proud of and something that I have to work really hard at. I notice that if I do not actively train them year round, at least once a week, that I quickly lose my ability to hit my standard "3 sets of 10." It took me about 5 years of focused training to be able to do 5-6. At my peak I could do 15 in a single set (neutral grip) or 3 sets of 5 wearing a 16lb weight vest. But if I back off even slighty in my training I suddenly find myself unable to do the same intensity - like right now I can do a set of 10, then 8, then 6. or I can do 3 sets of 3 with the weight vest. Pull ups are my non-negotiable in my strength programs. I am willing cycle on and off heavy RDLs and try different approaches to squats (higher weight/low reps, lower weight/high reps, pause squats, changing depth). I will happily substitute a dumbbell bench press for a barbell press to work on different muscle groups, or take a break from RDLs with Trap Bar but I never, ever want to skip pull ups. I turn 50 this year and I am determined to not lose this specific aspect of my strength.
Years ago at a CrossFit class, I used a lot of different bands to do some pull-ups. Enormous disaster and I am stuck with never-ending tendinitis in my elbows. My elbows hurt so badly at the time that I had to get Cortizone shots because I couldn’t even sleep. What I do now though is when I swim laps at the pool, I use the bars that hold up the diving stand and I do pull-ups from the water. I curl my hands both ways and do 10 each direction every time I swim laps. (I think something is different about my elbows because I’ve never been able to do overhead tricep exercises because something in my elbows flips back-and-forth and is a problem. If I do bent over triceps, it doesn’t happen and I can use 12 pound weights.)