Why This Lesson Matters

Getting your first pull-up is a huge win — but real strength comes from consistency. To keep progressing (and avoid sliding backwards), you need a long-term system that mixes practice, variety, and fun challenges.

Strategies for Staying Consistent

1. Grease the Groove (GTG)

  • Do 1–2 reps several times throughout the day instead of one long session.

  • Builds endurance and strength without burning out.

2. Weekly Pull-Up Slots

  • Train pull-ups 2–3 times a week.

  • Rotate between progressions, full reps, and variations.

3. Seasonal Challenges

  • 30-day rep challenge (add 1 rep each day).

  • Max reps in 5 minutes.

  • Weighted pull-up progression goals.

Systems That Work

  • Track Your Volume – Log every rep you do.

  • Rotate Variations – Swap grip or style every 4–6 weeks.

  • Plan Recovery – Pull-ups hit your upper body hard; rest is part of the process.

Mini Reflection

👉 Which strategy feels most realistic for you: daily GTG, structured weekly sessions, or a set challenge? Commit to one today.

Pro Tip

Strength is like language learning: consistency beats intensity. A few quality reps, often, will take you further than the occasional “max-out.”

Next Step / CTA

📥 Download: Pull-Up Consistency Tracker (PDF log sheet).
🎥 Watch the long-term strategy video and choose your system for the next 4 weeks.

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