Weighted Pull-Up and Dip Standards: How Strong Are You?
"Is +40 on pull-ups good?" Here's the standard I use to answer that.
It's based on plates: the added weight on your belt for a one-rep max. One plate is 20 kg, about 45 lb.
The tiers
| Tier | Pull-up (added) | Dip (added) |
|---|---|---|
| Beginner | under +20 kg (under 1 plate) | under +40 kg (under 2 plates) |
| Novice | +20 kg (1 plate) | +40 kg (2 plates) |
| Advanced Novice | +40 kg (2 plates) | +60 kg (3 plates) |
| Intermediate | +60 kg (3 plates) | +80 kg (4 plates) |
| Late Intermediate | +80 kg (4 plates) | +100 kg (5 plates) |
| Advanced | +100 kg (5 plates) | +120 kg (6 plates) |
Dips run one plate ahead of pull-ups at every tier, because most people can press more than they can pull. Your tier is the highest one where both lifts meet the standard. One strong lift doesn't carry the other.
What each tier means for your training
- Beginner: build strict reps first, then start adding small plates.
- Novice: the belt is on. Adding a little weight every session still works.
- Advanced Novice: session-to-session jumps slow down. Heavy and light days keep you moving.
- Intermediate: you need planned heavy, light and medium days, plus a lighter week to recover.
- Late Intermediate and Advanced: progress comes in blocks, and your program has to fit how you respond.
How to find your numbers
You don't need to test a true max. Take a recent hard set, like +30 kg for 5 with a rep or two left, and estimate your max from it. Your bodyweight goes into that math, because on a pull-up you're lifting yourself plus the belt. The tier itself only looks at the weight on the belt.
The Strength Tier tool does all of this for you. Enter your bodyweight and a recent set for each lift, and it shows your tier, the plates you need for the next one, and how far away it is. It also covers the squat.
Why plates
Plates keep it simple. It's how lifters already talk about their numbers ("I pull two plates"), it's easy to check in the gym, and it's the same target for everyone you train with.
What to do with your tier
Train for the tier you're in, not the one you want. A Novice running an advanced program usually just gets more tired, not stronger.
If you're Beginner to Intermediate, the Program Builder builds a 4-week block for your tier from your own numbers. Week 1 is free to see. If you're past that, or you'd rather have me build it, that's what Tier Forge is for.