Stuck at 1 Pull-Up? Do This to Get More!

Stuck at 1 Pull-Up? Do This to Get More!

You’ve finally done it.

Your chin cleared the bar, your arms didn’t give out, and you felt like a boss for a second.

That first pull-up? Huge win.

But this isn’t the end of the journey. It’s the beginning.

So let’s talk about what to do next and how to level up your bodyweight strength with smart, fun, and effective calisthenics training.

This guide is especially for you if you’re getting into calisthenics as a beginner and want real results, not gimmicks.

Whether your goal is to master more reps, build back muscle, and a healthy posture, this is how you make it happen.

Step 1: Get Really Good at That One Pull-Up

We’re not here to crank out sloppy reps. One perfect pull-up is worth ten half-reps any day.

So focus on:

• Hollow body position: engage your core, keep your legs together

• Controlled movement: no swinging, no kipping, no momentum

• Full range of motion: chin clearly over the bar, arms fully extended at the bottom

This is your foundation. Make it solid.

Step 2: Do More Reps

Once your form is on point, it’s time to stack those reps:

• Beginner sets: 3–5 reps for men, 2–3 for women

• Intermediate: 8–10 reps for men, 3–5 for women

• Advanced: 15 reps for men, 8 for women

• Elite: 20+ for men, 12+ for women

Use a resistance band when your form starts to decay.

And if you can knock out 5 solid pull-ups, your next goal should be 10.

From there? 15. Keep climbing. Every rep is a statement.

Step 3: Change Your Grip

The bar is your playground. Different grips activate different muscles, build strength faster, and keep training fun:

• Wide grip: More back activation

• Narrow grip: Greater arm involvement

• Chin-ups (palms facing you): More biceps, easier for beginners

Rotate through them across your training week. Grip variety = growth.

Step 4: Play with Tempo

Speed it up. Slow it down. Pause mid-rep. Tempo is your secret weapon:

• Explosive reps: Build power

• Slow negatives: Build control and muscle endurance

• Isometric holds: Build raw strength and mental grit

Try this:

Pull up, pause at the top for 3 seconds, lower slowly for 5 seconds (you can also pause in the middle of the descent), then hang at the bottom for 3 more.

That’s one rep.

Brutal in the best way.

Step 5: Add Complementary Moves

Pull-ups are incredible, but can't "just do pull ups".

To build real back and core strength, you have to support your progress with these exercises:

• Rows: Inverted rows, ring rows, bar rows. Train your horizontal pulling.

• Front lever raises: Develop core + lats. Foundational move for advanced calisthenics.

• Superman & Scorpio holds: Strengthen your posterior chain. Great for posture and injury prevention.

Together, these movements create balance. Stronger back. Better posture. More pull-ups.

Bonus: Want to Double Your Pull-Ups?

If you can already do 5 or more, I made a video on how to double your pull-ups in 12 weeks.

It’s packed with smart programming and actionable progressions. Worth a watch.

Final Tip: Train with a Plan

Winging it works… until it doesn’t.

A structured plan takes the guesswork out and keeps your momentum high.

You have to train your entire body regularly to get real lasting results.

Include movements like push ups, dips, squats, lunges and daily abs to your routine.

That’s why I built the Online Calisthenics Academy.

For people who want to move better, get stronger, and build real strength with their bodyweight.

If you’re ready to train with purpose and hit your next level, come train with me here!

Nicolas
Founder, Online Calisthenics