What Will 100 Pull Ups a Day Do? (5 Lessons Learned)

Ever asked yourself, “What Will 100 Pull Ups a Day Do?”

The internet is awash with 100 pull up 30-day challenges.

And from a personal perspective, I too have completed a century of pull ups for many days in a row.

In fact, I know I’ve far exceeded the 30-day mark that most people seem to aim for, although admittedly I wasn’t hitting one hundred every single day.

That being said, I’d like to share the 5 lessons I’ve learned from doing 100 pull ups a day.

What Will 100 Pull Ups a Day Do?

You’ll achieve noticeable muscle and strength gains in your back, biceps, and forearms by doing 100 pull ups a day. Furthermore, your core muscles will get a great workout. A more developed back will also give the appearance of a leaner waist, although performing this many pull ups may lead to elbow or shoulder soreness.

1. Increased Strength and Muscle Mass

The most obvious thing that will happen when you perform 100 pulls up a day for an extended period is an increase in muscle and strength.

This actually goes a little against the grain.

I mean we’re taught that we go only get strong or build muscle by following different rep and set schemes.

Plus, one of the most important aspects of muscle growth is REST.

Just in case you weren’t aware, the muscles don’t grow while we’re working out.

In fact, the muscles actually get damaged during training.

It’s when we rest, and especially while we’re asleep (when the Human Growth Hormone is released) that the muscles repair, thus growing back bigger and stronger.

Nevertheless, from my own experience, and literally the thousands of YouTubers, I can confirm that muscle and strength will increase.

Your muscle gains will be most noticeable in the upper back, biceps, and forearms.

I especially noticed the difference when putting on a shirt.

I almost felt as though I could rip the back of the shirt or the arms just by tensing my bulging muscles.

Unfortunately, no matter how great my gains were, this never happened.

So, irrespective of what we are told about reps, sets and rest, performing 100 pull ups a day will definitely make you stronger and more muscular.

100 Pull Ups Every Day For 30 Days

2. 100 Pulls Ups a Day Will Improve Endurance

Another benefit of doing 100 pull ups a day is that your max reps for one set will increase.

I would suggest doing a test before and after to confirm this is the case.

I guess this means that you’ll need to pick a specific time-period to perform 100 reps a day.

Most people seem to plump for 30 days, so that’s as good a place to start as any.

The day before you begin your challenge (and after you’ve warmed up, but are still fresh), perform as many pull ups as you can with good form.

It’s important that you stop as soon as your form begins to slide. So, no kipping or body English.

Just strict pull ups.

Your chin goes above the bar at the top of the movement and your arms are fully extended at the bottom.

Once you’ve completed your challenge, take 2-3 days off, and then perform another test.

Depending on your starting point you should see a fairly impressive increase.

Hey, if you started off being able to perform 8 strict pull ups and finished being able to do 12, then that’s seriously impressive.

I mean, that’s a 50% increase.

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AMAZING Results From 100 Pull Ups a Day

3. You’ll Look And Get Visibly Leaner

Here’s something that all you six-pack abs fans will love:

The rectus abdominis is the actual six-pack muscles that you can see, and this gets an absolute hammering (in a good way) whenever you perform pull ups.

As long as you perform your pull ups with strict form then you’ll get some fantastic core work.

In fact, I know myself that my ab definition has dramatically improved from doing a high number of pull ups every single day.

Additionally, as your upper back begins to get bigger and pack on more muscle, this will give the appearance of a leaner waist.

So, it’s really a win-win when it comes to your abs.

You could actually enhance your ab development by performing certain pull up variations, although this does depend on your current strength and fitness levels.

The L-sit pull up is probably the holy grail of pull ups when it comes to ab development.

They can help to improve both strength and stability in the abdominals and obliques.

That being said, the L-sit variety is fantastic for a number of all-round body reasons.

However, be warned that L-sit pull ups are far more difficult to perform as well.

You definitely won’t be able to cheat or use kipping to get yourself up.

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15 Levels of L-Sit Pull Ups

4. Greater Mental Toughness

I’m going to talk in a moment about some of the physical challenges that I, and others, typically go through when doing 100 pull ups a day.

However, the greatest challenge is undoubtedly, MENTAL.

I’m sure you’ve been through days in the past when you just don’t feel like working out.

Let’s face it, we all have those days every now and then.

I can guarantee that trying to do 100 pull ups a day for an extended period of time will play havoc with your mind some days.

Weirdly enough, if you’ve never tried a challenge such as this before, your muscles will typically feel sore after just a few days, but this tends to go away.

That being said, you’ll come across plenty of days when you feel beat up, sore, or you simply can’t face the prospect of getting your 100 reps done.

If your body is absolutely wrecked, and you’re going to cause an injury by carrying on, then stop.

But, if this is just general soreness from the workout you’ll have to learn to just push through the negative feelings.

Your mind will play tricks with you.

You’ll ask yourself whether this is all worth it.

Why did you even want to do 100 pull ups a day in the first place?

Trust me, your mind will usually give up before the body.

I’ve completed many challenges over the years, and I’ve always found that it’s my mind that wants to stop first.

I once read that when your mind is telling you to stop, you’re typically only about 40% done physically.

I don’t know how true this is, but you definitely have a lot more in the tank than you think.

If you can see your way through to the end, congratulations you’re a true mentally tough warrior.

I Did 100 Pull Ups a Day For 30 Days

5. Sore Elbows or Shoulders

Something that I and many others have noticed from doing 100 pull ups a day is elbow soreness.

This typically sets in after about 10-12 days.

I guess this comes down to not allowing the muscles and the joints to rest.

There are even those who complain of soreness in the shoulders when doing repetitive pull ups on a daily basis.

One reason for this could be down to weak rotator cuff muscles.

I have discussed this issue in my article, “Why Can I Do Chin Ups But Not Pull Ups?

If you find that this is an unbearable pain then it’s time to stop your daily pull ups and allow your body a chance to heal.

However, if it’s just a generalized soreness that you typically feel after a hard workout, then it’s time to push through once more.

Only you will know for sure whether you can continue or if it’s time to give up.

Once again, for me, I have found that after a few days the elbow and shoulder soreness seems to go away.

Another great thing about doing a challenge such as this is that the body does tend to acclimatize fairly quickly.

So, what may seem like a problem one day is completely forgotten by the next.

Elbow or Shoulder Pain With Pulls

BONUS: Tips on How to do 100 Pull Ups a Day

There’s a few factors to take into consideration if you’re going to attempt 100 pull ups a day for an on-going period.

All-in-One Workout or Throughout the Day?

Firstly, is whether you should be doing all your pull ups in one go or if you’re going to split them up throughout the day.

To be honest, I don’t think that the actual physical improvements (or the mental challenge) is going to be affected much either way.

You may think that doing your pull ups all in one short workout will be better for muscle and strength gains, but this isn’t always the case.

I’ve tried both ways, and I actually found that performing my pull ups throughout the day allowed me to concentrate on better form.

Because my muscles were well-rested, I always completed my “sets” with perfect form.

However, when doing my pull ups all in one workout, I found that my form suffered towards the end of the workout.

Better Form = Greater Benefits.

That being said, this does very much depend on whether you have access to a bar or somewhere to do your pull ups throughout the day, as well as the time.

I’m not sure how your boss will feel about you hanging off a door frame at work and cranking out a few pull ups.

Vary Your Grip

I usually performed pull ups, chin ups, hammer-grip pulls, etc.

This will actually help with joint soreness as well.

Because of the differing grips you’ll work different muscles, thus allowing certain joints and muscles some much-needed “rest”.

In fact, I would highly recommend that you use various grips when performing your pull ups.

The more muscles you use, once again the greater gains you can expect.

Never Go To Failure

Regardless of whether you’re going to do your pull ups in one workout or throughout the day, never go to failure.

For me, I know I can get to about 18-20 pull ups with good form, but I generally stuck with doing 10 sets of 10 reps throughout the day.

Plus, this is especially important if you’re going to do your 100 reps during one short workout.

Always leave a little in the tank and you should be fine.

As soon as you hit failure, it’s going to be hard to continue, and this will also play on your mind.

Have a Week Off From Doing Pull Ups

I’ve got to the stage where I perform pull ups 4-5 days a week now.

Occasionally, I’ll do 100 reps, but the majority of the time I’ll complete 3-5 sets in one workout.

I see the “doing 100 pull ups a day” as a challenge, and therefore it’s not something I’ll continue doing for the rest of my life.

I understand the importance of the exercise in my overall goals, but a challenge is a challenge.

Just something that I will attempt every once in a while.

When you do complete your “challenge” whether it’s 30 days, 100 days, or whatever you choose, ensure that you have a full week off from doing pull ups afterwards.

Allow the muscles and the joints some proper rest and adequate time to heal.

Final Thoughts

So, hopefully now you know what will happen when you do 100 pull ups a day.

As I’ve mentioned, view this as a challenge, as opposed to a permanent fixture in your life.

I’m sure there are many people who perform 100+ plus pull ups every single day, but they have worked hard to get to that level.

Are you ready to take the “Pull Up Beast Challenge”?

This happens to be just one part of possibly my favourite ever workout program.

To discover more check out my Bodyweight Beast Review.

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4 thoughts on “What Will 100 Pull Ups a Day Do? (5 Lessons Learned)”

  1. Hey Partha,

    Such a great post man! Being the 100 day challenge guy I am so tempted to do some kind of pull up challenge once I have completed my current challenge.

    I watched the video of the guy doing 100 pull ups for 30 days. So good! I know David Goggins says once you think you are exhausted you have only used 40% of your capacity, you still have 60% left. Goggins is amazing! Check him out if you haven’t already. Ex Navy Seal.

    Will definitely follow your website. I am going to share this article in my 100 Days to Self Mastery Challenge pages and groups on Facebook. Its a great challenge. Keep up the great work,


    • Hey Kevin,

      Thanks for stopping by, it’s great to hear from you.

      Funnily enough, I have heard of David Goggins, and I’ve watched many of his motivational YouTube videos. I just didn’t realise it was him who came up with the “40% capacity” saying. You live and learn.

      Yep, I’ve seen your 100 days to self mastery stuff, and I must admit that I’m hugely impressed.

      I know that I typically start out with 30-day challenges, but I generally push on from those and go past the initial goal.

      I know there are many exercises, pull ups included, that I have taken beyond the 100 days in a row point.

      You certainly learn a lot about the body, but even more about the mind.

      Thanks so much for the mentions and shares too Kevin, it’s much appreciated.


    • Each to their own, I say Steve.

      For me, I’ve tend to do a lot of workout challenges, typically 3 or 4 times a year, when I’ll aim to do something a little out of the ordinary, and that usually involves doing a lot of something over-and-over again.

      I guess I do this just to test my body and my physical capabilities, but I also look upon it as a learning experience.

      As for pull ups, I’ve done the 100 pull ups a day thing, and I still perform 100s a week. Probably not every single day, but I do a lot of pull up and chin up variations nonetheless.

      I think you also have to look at an individual’s ability.

      I know I can perform 20 strict, perfect form pull ups in a set, so to do 100 reps would take me under 10 minutes, including rest. I appreciate that not many people can do that, but it comes from practice and always striving to get stronger and better.

      I’d even say there are all these people you see in parks and outdoor gyms across the world who literally live on the bar.

      The things they can do are amazing, and 100 pull ups for them would be no different than a few warm ups for you and me.



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