Pull-ups are a great exercise for 14-year-olds for many reasons.
Not only do they help you build big arms and back muscles, but you can do them from the comfort of your own home.
(Assuming you have a pull-up bar of course.)
If you are 14, then you may be wondering how many pull-ups you can do.
And that’s exactly what we’re going to cover today.
How Many Pull-Ups Should A 14 Year Old Do? (Short Answer)
If you’re a 14-year-old male, then you should be able to do 3 – 5 pull-ups per set. Whereas if you’re a 14-year-old female, you should be able to do 1 – 3 pull-ups each set.
This is a rough guideline though and I’m now going to answer why.
How Many Pull-Ups Should A 14 Year Old Do? (Long Answer)
Unfortunately, there’s simple answer to the number of pull-ups a 14-year-old should be able to do.
There are multiple factors to consider which we’re now going to cover in more detail.
How Strong You Are
It’s a scientific fact that some people are naturally stronger than others.
If you’re a naturally strong person, then you’ll be able to do more pull-ups than someone who isn’t as genetically lucky.
How Often You Do Pull-Ups
The saying “practise makes perfect” is true, especially when it comes to pull-ups.
The more often you practise pull-ups, the stronger you get and the more pull-ups you can do.
If you’re someone who does pull-ups 4 times a week, then you’ll likely be able to do more pull-ups than someone who only does them once a week.
Men tend to have more upper body strength than women.
I’m sorry if that offends you, but it’s simply true.
So, a 14-year-old male should be able to do more pull-ups than a 14-year-old female.
How Long Your Arms Are
This is because the longer your arms are, the bigger the range of motion, meaning your muscles are under tension for more time per rep.
A 14-year-old with long arms will likely be able to do less pull-ups than a 14-year-old with shorter arms.
How Heavy You Are
During pull-ups, you’re lifting pretty much all your total bodyweight.
So, the more you weigh, the more weight you have to lift when doing pull-ups.
If you’re a heavy 14-year-old, then you’ll probably be able to do less pull-ups than a lighter 14-year-old.
The Pull-Up Variation You Do
Another thing to think about is the variation of pull-up that you’re doing.
There are multiple pull-up variations, and some of them, like one-arm pull-ups and wide grip pull-ups, are more challenging than others.
Easier types of pull-ups include assisted pull-ups and negative pull-ups.
Obviously, the easier the pull-up variation, the more reps you can do.
How Fast You Do Pull-Ups
The tempo of your pull-ups is another important factor to consider.
The faster you do pull-ups, the easier they’ll be, and so the more reps you’ll be able to do.
(This is because your muscles are under tension for less time per rep.)
Whereas the slower you do your pull-ups, the harder they’ll be.
How Many Pull-Ups Should A 14 Year Old Do A Day?
As stated earlier, a 14-year old should be able to do 1-5 pull-ups per set depending on whether they’re a male or female.
If you’re a female, you should be able to do 1-2 sets of 1-3 pull-ups in a day. So, a total of 1-6 pull-ups.
Whereas if you’re a male, you should be able to do 2-3 sets of 3-5 pull-ups in a day, giving a total of 6-15 pull-ups.
In summary, there isn’t a one-size-fits-all answer to the number of pull-ups a 14 year old should do as there are many factors at play.
Hope this helped!
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.