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.
Hi Linda! Thanks for reading and for your comment. I think that is such a creative idea to do pull-ups from the water. So simple and effective! Glad you found something that agrees with your elbows!
Hello! Thanks so much for reading and for your comment. It's interesting that you say that, because I have noticed the same thing with my own pull-ups... if I don't do them regularly, they take a step backwards. That's smart not to compromise them!
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.)
Fantastic post. If you can do a proper pullup then you have the right scapula mobility to also prevent a lot of shoulder headaches in the future.
Excellent. I’m close on a strict pull-up but I lost steam and stopped doing the extra training. I’m inspired to jump back in. Thank you.
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.
You've got this Cara!!!!!
Once again great info.
Hi Linda! Thanks for reading and for your comment. I think that is such a creative idea to do pull-ups from the water. So simple and effective! Glad you found something that agrees with your elbows!
Hello! Thanks so much for reading and for your comment. It's interesting that you say that, because I have noticed the same thing with my own pull-ups... if I don't do them regularly, they take a step backwards. That's smart not to compromise them!
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.)