the pull-up problem: why so many people want one – and how to get there
It usually happens the same way.
Someone walks into the gym, looks up at the pull-up bar during a workout briefing, and quietly thinks:
“One day I’d really like to be able to do one of those.”
Maybe they try jumping up to the bar after class.
Maybe they hang there for a moment.
Maybe they pull a few inches and realize it’s harder than it looks.
That moment happens all the time in gyms everywhere, and it’s completely normal.
At Outsiders CrossFit, one of the most common goals we hear from members is simple:
“I want to get my first pull-up.”
It’s one of those movements that people see in workouts and immediately recognize as a milestone. A strict pull-up represents real strength — the ability to move your own body through space.
But if we’re being honest, many adults find pull-ups challenging.
Not because they aren’t working hard.
Not because they lack determination.
Pull-ups are simply a movement that requires a combination of upper-body strength, body control, and consistent practice that takes time to develop.
And that’s completely normal.
Why Pull-Ups Matter
Pull-ups develop strength in several important muscle groups:
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upper back
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shoulders
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arms
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core
More importantly, they build something called relative strength — your ability to move your own body weight.
Relative strength is one of the best indicators of overall fitness. It’s what allows you to climb, hang, pull, and control your body in ways that translate well to everyday life.
This is why pull-ups are such a powerful goal.
They’re not just about the movement itself. They represent a level of strength and control that many people haven’t trained before.
Why Pull-Ups Take Time
Pull-ups ask a lot from the body.
They require strength in the lats and upper back, stability in the shoulders, grip strength in the hands, and tension through the core.
For many people, these muscles simply need time to get stronger.
Just like building a heavier squat or deadlift, developing a pull-up happens through progressive training over time.
The key is to build the movement piece by piece.
The Progression Approach
Instead of jumping straight into strict pull-ups every time, we often build strength through movements that train the same muscles and patterns.
These include exercises like:
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ring rows
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banded pull-ups
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negative pull-ups
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active hangs
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upper-back accessory work
These movements help strengthen the muscles used during pull-ups while gradually developing the coordination needed to pull the body toward the bar.
Over time, those pieces begin to come together.
And eventually, that first pull-up happens.
The Power of Consistency
The biggest factor in getting your first pull-up is consistent practice.
The good news is that this doesn’t require long workouts.
Just 10–15 minutes of focused pulling work a few times per week can make a big difference.
That’s why we encourage members to practice pull-up progressions during:
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Open Gym
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before class
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after class
Small, consistent efforts add up quickly.
A Milestone Worth Chasing
There’s something special about that first pull-up.
If you’ve never done one before, it may feel far away. But when it finally happens, it represents weeks or months of steady progress.
Many of our members remember exactly when they got their first one.
It’s one of those moments that reminds you what consistent training can accomplish.
A Resource to Help
To help members work toward this goal, we created a First Pull-Up Guide that outlines a progression you can follow during Open Gym or before and after class.
The guide includes 12 sessions over four weeks designed to gradually build the strength needed for your first pull-up.
Fitness for Life
At Outsiders CrossFit, our mission is simple:
Fitness for Life.
That means helping people develop strength, confidence, and abilities that last well beyond a single workout.
Pull-ups are just one example of that journey.
And who knows?
Your first pull-up might be closer than you think.
