How to Get Stronger at Weighted Pull-Ups | Front Lever Training
Weighted pull-ups became one of the most important strength exercises in my journey toward the front lever.
I spent years focusing heavily on front lever-specific exercises. Over time, I became more convinced that getting stronger at basic pulling matters just as much.
My current benchmark is +70 lb for 5 reps, and the way I train toward stronger weighted pull-ups is pretty simple.
Why I Train Weighted Pull-Ups
The front lever is a specific skill, so you still need to train the front lever.
But you also need to be strong.
Weighted pull-ups give me a simple, measurable way to build and track general pulling strength alongside my front lever holds and rows.
That's why weighted pull-ups are one of the four major components of my front lever training:
Front lever holds
Easier front lever holds for additional volume
Front lever rows
Pull-ups
As my front lever level increases, my pull-up work progresses from bodyweight pull-ups toward increasingly heavy weighted pull-ups. That same structure is built into my Front Lever Stage Programming.
My Weighted Pull-Up Workout
I currently train weighted pull-ups hard twice per week.
Instead of trying to make every set equally difficult, I build toward one primary performance set.
Sets 1–3: Warm Up
My first three sets progressively prepare me for the heavier work.
The goal isn't to exhaust myself.
I'm increasing the load while keeping the reps clean so that I'm ready for my strongest set.
Set 4: The Strongest Set
This is the main set.
I use the most weight I can safely manage for my target reps while maintaining good technique.
This is the set I'm primarily trying to improve over time.
Right now, I've worked up to:
+70 lb × 5 reps
That gives me a clear number to beat rather than guessing whether I'm getting stronger.
Sets 5–6: Back-Off Work
After my strongest set, I reduce the workload slightly.
Sets five and six give me additional pulling volume without requiring me to repeat another maximal effort.
The basic structure looks like this:
Warm up → warm up → warm up → strongest set → back-off set → back-off set
That's it.
Track Your Pull-Ups
This is probably the least exciting part of the system, but it's one of the most important.
Track your results.
I want to know exactly what I did during the previous workout.
If I did:
+70 lb × 5
I now have a benchmark.
Over time, I can try to improve the weight, reps, or quality rather than changing exercises constantly.
Small improvements accumulated over months are what I'm looking for.
Don't Turn Every Workout Into a Max Test
The goal isn't to prove how strong you are every time you touch the bar.
It's to become stronger.
Most of my weighted pull-up training stays submaximal enough that it can support my front lever training rather than destroy my recovery. That's also one of the principles I've built into my front lever programming.
I want enough intensity to drive progress while still being able to come back and train well again.
The Simple System
If you want to experiment with the same structure:
Train weighted pull-ups twice per week.
Build through three warm-up sets.
Make your fourth set your strongest performance set.
Use your final two sets for slightly easier back-off work.
Then write down what you did.
You don't need a new pull-up workout every week.
You need a repeatable system that allows you to progressively become stronger.
And if your goal is the front lever, don't make weighted pull-ups your entire program. Use them alongside front lever holds and rows so that your general pulling strength supports the actual skill.
Want help with your front lever training?
If you're training the front lever but aren't sure whether your current progressions, pulling strength, or overall program are actually moving you forward, I offer a Front Lever Progress Audit.
I'll review where you are now and help identify what I think you should focus on next.