How strong is strong enough?
Pull-ups aren’t just a test of upper body strength — They are a key training tool to keep your body resilient to injury and strong.
At Mountain Speed, Strength & Fitness, we don’t train people just to hit numbers. We train them to build the strength they need to enjoy the life they love — whether that’s skiing, biking, rock climbing, or keeping up with their kids on a summer hike.
And pull-ups? They’re one of the best all-around exercises to support those goals.
So where should you be aiming if you’re over 40?
Men Over 40: Strength Standards (Strict, Dead hang Pull-ups)
GOOD! 5 pull-ups
This is a solid benchmark of upper body strength and control. You’re more than capable of handling most physical activities and recreational sports if you can hit 5 clean reps.
DARN GOOD! 15 pull-ups
You’re in elite territory here. This level of strength isn’t just impressive — it speaks to long-term consistency and injury-resilient muscle.
USMC GOOD! 20 pull-ups
This is the gold standard for men over 40 in the United States Marine Corps Physical Fitness Test (PFT). It earns a perfect 100 score on the pull-up portion. Reaching this level is a badge of honor for any civilian athlete.
Women Over 40: Strength Standards (Strict, Dead hang Pull-ups)
GOOD! 1 dead-hang pull-up
One unassisted pull-up is a major achievement for most women — especially over 40. It shows strong arms, back, and grip, and a healthy strength-to-bodyweight ratio.
DARN GOOD! 5 pull-ups
At five reps, you’re well above average. This is a sign of true upper body strength and commitment — and also what we often see as the “you can do anything now” level for our female athletes.
USMC GOOD! 8 pull-ups
This is what it takes to earn 100 points on the USMC PFT for women. It’s elite, no question — but with focused training, it’s achievable for many.
🧗 Why Pull-Ups Matter (Especially Over 40)
Pull-ups develop your lats, upper back, shoulders, biceps, grip, and core stability — all of which are crucial for both performance and injury prevention.
More importantly, pull-up strength carries over into the things you want to do:
- Wrestling with your kid(s)
- Scrambling up steep hikes
- Keeping great posture
- Staying injury-free during ski season
- Feeling confident in your own skin
This isn’t just about gym performance — it’s about building a body that’s ready for the life you want to live.
🎯 Final Thoughts
You don’t need to be a Marine to train like someone who wants to thrive for decades.
Whether your goal is 1 rep or 20, the key is showing up consistently and following a smart plan.
GOOD is within reach.
DARN GOOD is on the horizon.
USMC GOOD? Let’s chase it — just to see what we’re capable of.
Ready to build pull-up strength for the life you want to live?
💬 Let’s talk — our team is here to help you climb (literally and figuratively).
Thank you for reading!
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Ian Smith
Owner, Lead Trainer Mountain Speed Strength & Fitness
Evergreen, CO