Pull-Up Progression: How to Build Strength and Confidence for Pull-Ups

Hey T60Fit Fam! This one is for us older folks, not the young bucks who drink raw eggs before a workout. 💪

Ever felt the rush of starting something new? Whether it’s a new fitness program, a hobby, or a passion project, the thrill of getting started is unparalleled. That’s why New Year’s resolutions are so much fun.  You get that adrenaline rush and feel invincible. And then you fail.

I am attempting to master pull-ups, to do 7 for my 70th birthday. Did I mention that I have less than 6 months to achieve that goal?  They say age is merely a number! Let’s put it to the test. First, a confession: It’s been all talk for the past 6 months. Since I turned 69, I talked about being able to do pullups.  Think Linda Hamilton in The Terminator. (dream on Sandi)

 

Ken Blanchard, author of “The One Minute Manager,” said: “There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.”

  I saw a challenge on Instagram to do pull-ups and figured, why not take the challenge?  I’ve got a little over 5 months until my 70th birthday. Yikes!  So I better get busy and commit. I’m IN!

Pull-ups, especially as you get older, present some unique challenges. First, you have to get into the right mindset and create a daily habit.

Developing the Habit

My goal is to hardwire my training program. Finding the right time after my online and in-person fitness classes will need to be consistent. I plan to train 5 days/week with Angela Gargano’s Pull Up Revolution program. I need to just make it a habit AND keep it safe for me!

Let’s unpeel the onion, or if I want to be techy speak, let’s double-click on how it’s all going to work.

This is key and really what Ken Blanchard talks about.  One has to commit!

As easy as ABC

Part of habit formation is as easy as ABC according to B.J. Fogg, Ph.D. Verbalizing that you want to develop a new habit is stating the interest, but commitment hardwires

I wrote several blog posts on habits, you can find them below.

To create the habit, I must find my anchor moment (A).  That is the time after my fitness classes.  No fiddling, no laundry, just pull-up work. The (B) is doing the actual behavior/exercises.  The (C) is a celebration. Anytime we accomplish something, celebration provides you with that New Year resolution rush! And you did it. Yippee!!

The Mental Hurdle

There are several issues as we age that act as a mental barrier to even believing that a pull-up is possible. They are:

1. Muscle Strength

Challenge: Over time, muscle strength tends to decline, making pull-ups seem tough.

Solution: Begin slowly and work with a good program.

2. Joint Flexibility

Challenge: Joints may become less flexible, affecting your range of motion.

Solution: Incorporate regular stretching and mobility exercises to enhance flexibility, focusing on shoulders, back, and arms. This will not only help me with my pull-ups but should be done regularly no matter what you are trying to do, beginning with getting out of bed.  Really!

3. Fear of Injury

Challenge: Injury concerns often are the key reason people don’t want to start a new exercise program or sport.

Solution: Start with easier variations and make proper form a priority, especially for us older adults.

4. Patience and Persistence

Challenge: Progress can be slow, leading to frustration.

Solution: Everyone progresses at their own pace. The key is to stay patient and consistent. Celebrate the small wins and focus on gradual improvement to stay motivated.

5. Balance and Stability

Challenge: Balance and stability may decrease with age.

Solution: Incorporate balance and stability exercises into your routine, improving overall stability and making pull-ups and anything you do during the day more manageable.

6. Recovery and Rest

Challenge: Recovery may take longer.

Solution: Prioritize rest and recovery, listen to your body, and ensure you get enough sleep and proper nutrition to support your efforts. We aren’t 20.

7. Consultation and Monitoring

Challenge: Health issues or existing conditions may require attention.

Solution: Consult your healthcare professional if you have any questions or concerns.

Remember, age is just a number, and you can achieve your pull-up goals with dedication and a positive attitude. Keep up the good work!

Some Tips

Just as I have mentioned to one of my training clients – she has a shoulder that always hurts.  You have to do the prehab work (that means warm-ups, lifting bags and boxes in an ergonomic way, and having the mindset to do the work) so you don’t have to rehab. 

Here a a few warm-up moves that everyone can do, even if your goal is to NOT do pull-ups.

1. Arm Circles
2. Shoulder Blade Squeezes
3. Shoulder Shrugs
4. Dynamic Arm Swings

Every great journey begins with that first step. So warm up, stay consistent, and help cheer me so I can crush those pull-up goals! 💥💫 #NewBeginnings #PullUpPrep #FitnessJourney

Let me know in the comments below something you have always wanted to do but have held back doing.

Past Blog Posts on Habits

Tiny Habits

3 reasons you keep postponing the things you want or need to do