The Challenge of Doing 10 Pull-ups Every Day: Here’s What Happened

As regards physical fitness, each person has their own personal journey. My journey commenced when I accomplished my first pull-up, or technically a chin-up, in September 2020. Moving forward to October 2023, I was presented with the challenge of performing 10 pull-ups daily for a duration of 2 weeks. As an individual who regularly attends various gym classes, spanning from cardio to Olympic lifting technique, I pondered on how this challenge would impact my muscular strength and development.

Commencing with the fundamentals, what does the ideal form for a pull-up consist of? According to Lucie Cowan, PhD, a master trainer at Third Space and PT, a pull-up targets the upper body, specifically the back, shoulders, and arms. The main aspects of good form include a secure grip, engaged core, and controlled movement. This exercise primarily targets muscles such as the latissimus dorsi (lats), biceps, rear shoulders, trapezius, forearms, and rhomboids. Additionally, pull-ups contribute to improving upper-body strength, grip strength, bone density, and overall health.

My experience with this challenge was a fascinating one. From initially managing seven repetitions to ultimately achieving 10, I was surprised by the progress. I noticed that the timing and location of my pull-ups made a difference. Furthermore, I became aware of instances where my form could have been improved, unveiling areas for enhancement. Looking ahead, I intend to integrate more targeted strengthening exercises, such as inverted rows and dead bugs, into my workout regimen.

For those encountering difficulties with pull-ups, my suggestion would be to exercise patience and consider beginner exercises like dead hangs, resistance bands, and negative pull-ups to gradually build strength and technique.

In conclusion, this challenge has been both enlightening and gratifying. I have gained a deeper comprehension of my body’s capabilities and limitations, and I am eager to continue integrating pull-ups into my fitness routine, possibly with a more focused approach in mind.