Women have long been the underdogs in the fitness world, but it seems that today, they’re taking center stage in a major way. One of the toughest gym feats – the pull-up – has become a symbol of strength and empowerment for women everywhere. Actor Brie Larson is just one of the many women who have taken to social media to show off their impressive pull-up skills. (“Um, hi, don’t mind me achieving my one-arm pull-up goal!” she shared on Instagram.)
But it’s not just social media that’s buzzing with excitement around the pull-up. Women are taking their fitness journeys to the next level by tackling this notoriously difficult exercise head-on. And with the help of expert trainers and coaches, they’re redefining what it means to be strong and capable. “The pull-up is kind of in our heads that it’s a hard thing. But it’s my superpower,” says Tina Tang, a certified personal trainer and strength coach who has created a six-week comprehensive strength training program specifically designed for women to conquer the pull-up. And all of the steps you take leading up to your first pull-up – doing consistent, progressive strength training, working on grip strength, to name a few – are health-positive, according to Tang. “A lot of our clients are setting the pull-up as a milestone goal,” says Heather Milton, a certified strength and conditioning specialist at the NYU Langone Sports Performance Center. “It’s a way to get empowered.” But for women, the pull-up can be a daunting task, especially if they’re new to strength training. That’s why Tang’s program is so important – it’s designed to help women build the strength and confidence they need to tackle this iconic exercise. The WH+ Ultimate Pull-Up Plan is a comprehensive six-week program that includes three simple, achievable phases, each designed to build on the previous one. With a focus on progressive strength training, Tang’s program helps women build the strength and power they need to pull their chin above the pull-up bar. And with exclusive videos, downloadable resources, and expert guidance, women have everything they need to succeed. But the pull-up is not just about physical strength – it’s also about mental toughness. “Women often assume they can’t do a pull-up, but that’s because there is so much misinformation and discouragement around the exercise,” says Tang. “The biggest shift I see isn’t just physical – it’s mental.” And it’s this mental shift that’s essential for women to conquer the pull-up. So, how can women overcome the mental hurdle surrounding the pull-up? According to Tang, it’s all about building confidence and self-trust. “The pull-up is just like any other strength move, the way you would eat for it,” she says. Milton adds that fueling for strength training is also essential, emphasizing the importance of protein and calories to support muscle growth and recovery. In the end, the biggest takeaway for women who want to conquer the pull-up is to commit to their training and believe in themselves. “If someone walks away with one takeaway from this conversation to go and commit to their pull-up journey, what are you gonna tell them?” asks Jacqueline Andriakos, WH executive health and fitness director. “Two things: Lift weights and keep consistent,” replies Tang. And Milton adds, “You said it – commit. Being consistent with it and believing you can do it.”
The pull-up revolution is a testament to the power of women in fitness, and a reminder that strength and empowerment are within reach for anyone who’s willing to put in the work. So, if you’re ready to take on the pull-up challenge, sign up for the WH+ Ultimate Pull-Up Plan and join the thousands of women who are already redefining strength and fitness.
What You Need to Know About the Pull-Up
• The pull-up is a strength exercise that targets the latissimus dorsi, biceps, and upper back muscles. • It’s considered one of the toughest gym feats for women, but with the right training and guidance, anyone can conquer it. • The WH+ Ultimate Pull-Up Plan is a comprehensive six-week program designed specifically for women to build the strength and confidence they need to tackle the pull-up.
Training for the Pull-Up: What You Need to Know
• Consistent, progressive strength training is essential for building the strength and power needed for the pull-up. • Working on grip strength is also crucial, as a strong grip can make all the difference in pulling your chin above the bar. • The pull-up is not just about physical strength – it’s also about mental toughness and building confidence and self-trust.
Common Mistakes to Avoid
• Skipping the strength-training fundamentals and jumping straight to the bar without building a solid foundation. • Not fueling for strength training, including inadequate protein and calories to support muscle growth and recovery. • Giving up too soon or losing motivation, which can hinder progress and make it harder to achieve the desired results.
Conclusion
The pull-up revolution is a testament to the power of women in fitness, and a reminder that strength and empowerment are within reach for anyone who’s willing to put in the work. With the right training and guidance, women can overcome the mental hurdle surrounding the pull-up and achieve their fitness goals.
