FAQ/programs

I cannot do a single pull-up yet - where do I start?

Last updated: 11 April 2026

You are in exactly the right place. Not being able to do a pull-up is not a problem - it is just your starting point. And we have designed a program specifically for this starting point: the Absolute Beginner program.

The Absolute Beginner program does not start with pull-ups. It starts with movements that build the exact strength and muscle activation you need to get there. You will begin with jackknife pull-ups, where your feet are supported on the ground and you control how much of your bodyweight you lift. From there you progress to top holds, where you hold yourself at the top of the bar to build grip and upper back strength. Then you move into assisted variations that gradually reduce the support until you are doing the movement on your own.

This progression works because it builds you up from where you actually are, not where you wish you were. Every step has a purpose, and the pull-up at the end of the journey feels earned because it is.

One thing we hear a lot is that people feel embarrassed starting with such basic movements. Please do not. Every single person in this community started somewhere. The coaches started somewhere. The only move that does not work is not starting at all.

Be patient with the process. For most beginners, the first full pull-up comes within 3 to 6 months of consistent training. Some get there faster, some slower. What matters is that the path is clear and you are on it.

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