I committed to PULL-UPS for 30 days, here's what happened...
Pull-ups have always been my nemesis. I love lifting weights; deadlifts, squats, etc.
But I’ve never fully committed to the one move I really want to master: my first unassisted pull-up.
So this year, as I turned 40, I made a promise to myself: 30 days of focused pull-up training.
No more dabbling or occasional banded reps, just a clear, consistent plan to see what happens when you really show up.
More Than 'Just' Back Strength
Pull-ups aren’t just about back strength. Scapular mobility, lat engagement, a rock-solid core, and a strong grip are so important.
Since being early perimenopausal, I seem to get injuries so easily, even when I follow progressive plans, so for this pull-up challenge, including rest days, foam rolling, and engagement exercises is going to be super important.
I think I heard Stacy Sims say something like this on a podcast: “If we skip the prep work during perimenopause, we risk tighter joints, slower recovery, and higher injury rates.” This feels very true for me, even whilst being on HRT.
My 30-Day Plan: Structure + Consistency
After four years of half-hearted pull-up dabbling, I signed up for the School of Calisthenics online programme. I'd worked with them during lockdown and knew their approach could help me create a personalised plan that actually met me where I was.
Inside their Bodyweight Basics programme, there's an optional 'extra lessons' section focused on pull-ups, including a four-week training structure and an exercise library.
Because I've been strength training consistently for years, I felt confident jumping straight into the pull-up plan. But if you're new to bodyweight work, the Bodyweight Basics content builds up the foundational strength needed for more advanced moves like pull-ups.
Each week, I followed three pull-up-focused workouts using exercises that targeted my personal weak spots, mainly lats, shoulders, and grip strength, but the mobility, foam rolling, and stretching were big for me.
My training included a mix of:
Foam rolling (lats and shoulders)
Lat and shoulder mobility drills
Dead hangs and active hangs
Isometric holds and eccentrics
Inverted rows and scapular work
The exercises progressed gradually over three weeks, with increased sets, reps, or difficulty, and week four was a deload to let my body absorb the work.
Their framework made it easy to tailor the training to my own ability and fitness level, which is something I've learned is essential, especially in perimenopause.
While sharing my journey, I want to highlight that the video exercises were tailored to my starting point and exercise history. Callisthenics (and any exercise) isn't one-size-fits-all, and someone else's routine might not suit everyone. That's why I was careful not to randomly choose a pull-up challenge for this 30-day journey.
30 Days of Pull-Up Workouts
For the first time ever, I trained specifically for pull-ups three times a week. I kept up strength training for the rest of my body in the gym, and I ran 2–3 times a week. But I was careful not to overload my body while adding in something so new. Callisthenics can be really hard on the body!
The starting point: I began with a wide grip test. I could activate my scapulas for a little lift... but I was stuck well below halfway.
Week 1: The workouts made me feel sick 😆 They were so hard, especially with hormones all over the place. My energy was low, and I was having back-to-back periods.
Week 2–3: I started to feel stronger and could hold isometrics for longer. That alone felt like a win. I was still struggling with constant periods, so I booked in to see the GP. I was motivated to keep going from the strength gains I could feel in the workouts.
Week 4 (Deload): I needed that deload week. Even with reduced reps, the workouts still hit hard 😆 But I was proud of sticking with the plan. I finally saw the GP, and we’ve tweaked my HRT to see if that helps going forward.
The result? I got my first pull-up! No jumping or kipping, a clean pull-up from dead hang, absolutely buzzing!
👉 Watch the full video “I Committed to Pull-Ups for 30 Days, Here’s What Happened” to see my full journey
What’s Next?
I’ve proven to myself that pull-ups aren’t out of reach at 40, and that feels amazing after so long!
With every sort of fitness, it’s ‘use it or lose it’.
I love the strong feeling I get from these workouts, so I’ll continue with certain parts of them three times a week. I want to keep seeing progress with pull-ups!
I hope you enjoy and feel motivated along the way.
Manda x
