Estimate Your True Max Strength With Our Pull Up / Chin Up 1RM Calculator
Pull ups and chin ups are some of the most effective exercises for building a strong back, lats, and arms. But unlike bench press or squats, it can be tricky to measure your one rep max (1RM) for bodyweight movements. That is where our Pull Up / Chin Up 1RM Calculator comes in.
This calculator helps you estimate your maximum strength safely using the weight you added (or justyour bodyweight) and the number of reps you performed. After you calculate, our AI Insights Tool appears to give you personalized tips on improving your pull up or chin up performance.
How to Use the Pull-Up / Chin-Up Calculator
Enter your bodyweight.
Add any extra weight used (weighted pull ups or dips belt).
Enter the number of reps completed with strict form.
Click Calculate to get your estimated pull up/chin up 1RM.
The calculator uses proven strength formulas to give an accurate estimate, even for higher rep sets.
AI Insights Just Like Your Personal Pull Up Coach
Once your 1RM is calculated, the AI personalized coach will share:
- Personalized pull up tips for strength or endurance goals
- Advice on whether to train with added weight or higher volume
- Accessory exercise suggestions (lat pulldowns, rows, bicep curls, grip training)
Expert Tips for Better Pull Ups and Chin Ups
Always use a full range of motion, chin above the bar, arms fully extended at the bottom.
Keep your core tight and avoid swinging (strict reps = better results).
Start with chin ups (palms facing you) if pull ups feel too hard as they recruit more biceps.
Add weight gradually once you can do 10 - 12 strict bodyweight reps.
Train grip strength separately (farmer’s carries, hangs) to support heavier weighted pull-ups.