Would you like to be able to do more pull-ups and chin-ups in the next 30 days?
Well, today’s your day because this is the first day of The 30-Day Pull-up Challenge…
This has been a long time coming!
Over the next 30 days, I’ll provide you with daily tips, inspiration, and support to help you achieve whatever goal you set for yourself – whether you want to do your first pull-up, or your first 10 reps, 20 reps, or beyond.
Below, you’ll find all the details for getting started. And over the next few weeks, I’ll be sharing some of my best tips and resources to help you rapidly increase your pull-up strength and performance this month!.
Now, when I ran the survey about this challenge awhile back, the #1 most important aspect that you asked for was “Having the tools and resources to succeed (e.g. information / education / blogposts / videos / etc.).”
The second most important aspect was “Doing it as part of a community.”
So, I’ve prepared over 30 pull-up training tools and resources which I will be sharing in two places. The first place will be in my pull-up training email newsletter, where I’ll be sending weekly emails (maybe two this week because we’ve got a lot to cover!). So, if you’re not already a subscriber, be sure to sign up!
And the second place will be on the Facebook group page: The 30-Day Pull-ups Challenge, which I REALLY hope you’ll join because that’s where the magic is going to happen!
I’ll be sending you a lot of information and support through the email newsletter, but the Facebook Group will be used for answering your day-to-day questions, sharing photos and videos, giving virtual high fives and fist bumps, etc. It’s where all the fun and the community will happen.
So, I really hope you’ll join the group and check in with us whenever you can. I’ll be available to answer your questions, critique your pull-up technique (if you’d like), and just join in the fun.
Now, this is first and foremost a PERSONAL challenge. It’s about setting your own goal and working as hard as you can to achieve it in 30 days. So, you’re not competing against anybody else. It’s just YOU VERSUS YOU.
So, let me affirm that anyone and everyone is welcome to participate in this challenge. It doesn’t matter if you’re old or young, fat or fit, male or female. It doesn’t matter if you can do 5 pull-ups, 50 pull-ups, or no pull-ups. If you want to get better at pull-ups this month, we want you with us!
This is about having fun as we work together to do more pull-ups – period.
That said, there will be informal divisions for:
1) Getting Your 1st Perfect Pull-up
2) Adding More Reps To Your Max (e.g. going from 5 to 10 reps)
3) The Advanced Division (e.g. increasing weighted pull-up, first muscle-up, first 1-arm pull-up)
And there might be some other fun divisions and possibly some mini-challenges along the way.
Ready to get started?
DAY 1 INSTRUCTIONS
Here’s how you can get started:
1) Join The 30-Day Pull-up Challenge Facebook Group.
This is where most of the action will be happening!
2) Do your Pull-up Test to assess your starting point ASAP.
Don’t worry about getting everything perfect. Just make sure you do a proper warmup and give it everything you’ve got. If you can’t get it done today, then just make it happen as soon as you can.
And if you have the means and the courage, take a video of your performance and post it on the Facebook page to start spreading some positive energy!
I’ll be posting my Day 1 performance very soon (gotta get off the computer and film it first!).
3) Set an ambitious, but realistic goal to achieve in the next 30 days.
In my experience, most people who are a healthy body weight and average fitness level can add 3-5 reps to their pull-ups max after 1 month of hard work – some more, some less.
Note: This article may help you decide on a goal: How Many Pull-ups Should I Be Able To Do?
4) Choose your workout program wisely.
Here’s a little cheat sheet to point you in the right direction:
Working on your first pull-up?
Want to add reps to your max fast?
How to Rapidly Increase Your Pull-up Reps in 2-4 Weeks (Short-Term Program)
How to Rapidly Increase Your Pull-up & Chin-up Numbers in 3 Months or Less (Long-Term Program)
You can get started with:
Note: if you’re having trouble choosing a program, you can also refer to my Pull-ups Workout Programs Page, for additional information.
Just pick one and stick with it!
5) Introduce yourself to the group.
Please head on over to the Facebook page to introduce yourself, tell us your goal, and your plan (e.g. which program you’ll be using and/or which division you’ll be competing in). And please post your pull-up test video, too! A month from now, you’ll be glad you did.
6) Challenge your friends!
Please feel free to invite your friends to the challenge, too! Let’s see how many people we can get doing pull-ups this month!
Now, before we wrap up, I want to address something that a lot of you mentioned in your survey responses. Many of you asked for a custom program to follow with a daily checklist and other progress tracking materials.
Due to the nature of the challenge, and since everyone is at a different level, there is no one-size-fits-all program with a daily checklist that will apply to everyone. I’d have to come up with several templates, and even then, they couldn’t really be personalized to your unique needs, goals, and circumstances.
This is the actually main reason why I created The Pull-up Solution. Because a customized program that is tailored to YOU is always better than a generic program that’s supposed to work for everyone.
So, if you want a step-by-step system that will take you by the hand and show you exactly what you have to do each and every day over the next month, and beyond, I’d encourage you to grab a copy of The Pull-up Solution, which is 25% off for the next few days.
And by the way, I designed the first phase of the program to provide you with fast, early results to motivate you and build some momentum going into Phase 2, which is absolutely perfect for a 30-day challenge like this.
So, if you’d like a done-for-you solution, click here to check out The Pull-up Solution, which is on sale for a limited time.
So, now that you’ve got your program and your goal to work towards…
LET’S DO THIS!!!
I’ll touch base with you via the email newsletter with some more last minute details soon. And I’ll see you in the Facebook Group (almost) every day.
See you there! You’re going to come a long way in the next few weeks!
About The Author
John Sifferman is a health-first fitness coach who has been teaching, coaching, and training people in various capacities since 2006. John is the author of The Pull-up Solution, the complete pull-up and chin-up training system that helps people rapidly increase their pull-up numbers in three months or less.
You can get a free copy of John’s 3-month pull-up training program and download more of his premium pull-up training resource as part of his free 5-day Pull-up Training Crash Course.