Pull-Up Progression for Beginners: Dead Hang to First Strict Rep

A beginner pull-up progression has five phases: dead hangs for grip, scapular pull-ups for shoulder control, slow negative (eccentric) pull-ups for strength, optional band-assisted reps for volume, then your first strict rep. Train three days a week, and move to the next phase only when you pass its checkpoint, not when the calendar says so.

Most pull-up guides tell you to “just keep trying.” That is not a program. That is hope dressed up as advice.

Getting your first strict pull-up is an engineering problem. You need enough pulling strength for your bodyweight, built through specific progressions with measurable checkpoints at every stage. Negatives let you train the pull-up before you can complete the upward phase, scapular control is the step almost everyone skips, and the timeline depends on where you start.

This guide gives you the five phases with exact sets, reps, frequency, rest periods, and advancement criteria, plus a week-by-week plan and what the research does and does not show.

The pull-up progression at a glance

The pull-up progression runs dead hang, scapular pull-up, negative pull-up, optional band-assisted pull-up, then a strict rep. Find your starting phase with the flexed-arm hang test, train that phase three times a week, and advance only when you pass its checkpoint. Band work is optional and runs alongside negatives.

Phase	Exercise	Sets x reps	Frequency	Rest	Advance when
1	Dead hang	3 x max hold (target 30-45 s)	3x/week	90 s	45 s x 3 sets, two sessions in a row
2	Scapular pull-up (+ inverted row)	3 x 8-12, 2 s hold	3x/week	60 s	3 x 12 with 2 s hold, two sessions in a row
3	Negative (eccentric) pull-up	3-4 x 3-5, 5-10 s descent	3x/week	120 s	4 x 5 with an 8 s descent
4	Band-assisted pull-up (optional)	2-3 x 5-8	2x/week	90 s	Runs alongside Phase 3
5	Full strict pull-up	5 x 1, building to 3 x 5	3x/week	2-3 min	3 x 5 strict reps

If you are new to training entirely, start here. The pull-up is one of the best markers of upper-body strength relative to your bodyweight, and the same progression logic applies to the rest of a calisthenics progression.

How long does it take to do your first pull-up?

No controlled trial has measured how long a pull-up progression takes, so treat any timeline as an estimate. Starting at Phase 1 and passing each checkpoint on schedule, this plan takes about eight to twelve weeks. Heavier or weaker starters take longer, and in one training study most women had not reached a pull-up after three months.

The phase weeks add up like this: dead hangs in weeks 1-2, scapular pull-ups in weeks 2-4, negatives in weeks 4-8, then your first rep. Many people need extra weeks in Phase 3.

The best data on beginners comes from the University of Dayton. Flanagan, Vanderburgh and colleagues put college-age women through a combined strength and aerobic conditioning program. Training raised their upper-body strength and fat-free mass and lowered body fat, and the women who succeeded had higher strength-to-body-mass ratios.¹ As reported at the time, 17 women trained three days a week for three months, gained about 36% in upper-body strength, and only 4 of the 17 completed a pull-up.²

“We honestly thought we could get everyone to do one,” the late Paul Vanderburgh, EdD, a University of Dayton exercise physiologist and co-author of the study, told The New York Times.² The lesson is not that the goal is unrealistic. It is that the timeline is longer than most 30-day plans promise.

Where should you start? The flexed-arm hang self-test

Grab the bar with an overhand, shoulder-width grip, jump to chin-over-bar, and hold as long as you can. Under 5 seconds, start at Phase 1. From 5 to 15 seconds, start at Phase 2. From 15 to 30 seconds, start at Phase 3. Over 30 seconds, start at Phase 4 or test a full rep.

Flexed-arm hang	Start at
Less than 5 seconds	Phase 1 (dead hang)
5-15 seconds	Phase 2 (scapular pull-up)
15-30 seconds	Phase 3 (negative pull-up)
30+ seconds	Phase 4, or attempt a full pull-up

These cut-offs are practical coaching thresholds, not validated norms. They work because pull-ups are a relative strength exercise: your bodyweight is the load.

Vanderburgh and Edmonds added known masses to 30 fit young men and modelled how pull-up reps fell as mass rose. Their model predicts that a 10% increase in body mass from fat alone would cut pull-up reps by about 53%.³

In trained men, Sánchez-Moreno and colleagues found that pull-up reps fell as body mass rose (r = -0.55).⁴ Pull-up reps tracked lat pull-down reps at a load equal to body mass (r = 0.62), but not lat pull-down one-rep max (r = 0.09).⁴

That means body composition affects your pull-up timeline directly. More mass is more load for the same muscles. This is physics, not judgment.

You can share your self-test result and training history with SensAI, then ask the conversational coach to use that context when building your starting program. The app does not run the test or place you into a phase automatically.

Phase 1: how long should you dead hang before doing pull-ups?

Build to three 45-second dead hangs, two sessions in a row, before moving on. That usually takes one to two weeks. The hang trains grip endurance and shoulder tolerance under your full bodyweight, so your hands do not give out before your back muscles do in later phases.

The protocol:

• 3 sets x max hold (target 30-45 seconds per set)
• 3x per week
• 90 seconds rest between sets
• Overhand (pronated) grip, shoulder-width apart

Why overhand? In Youdas and colleagues’ EMG study, latissimus dorsi activation was high in all three variations tested, and the lower trapezius, a key scapular stabilizer, was significantly more active in the overhand pull-up than in the underhand chin-up.⁵ Starting with the grip you will use for the full pull-up rehearses that pattern.

Hang with straight arms, shoulders packed slightly down rather than shrugged to your ears, and breathe. If your hands are the limiting factor, add dedicated grip work.

Advance when: You can hold 45 seconds x 3 sets on two consecutive sessions.

Phase 2: what is a scapular pull-up, and do inverted rows help?

A scapular pull-up is a dead hang where you pull your shoulder blades down and back without bending your elbows, so your body rises a few centimetres. It trains the muscles that start every pull-up. Inverted rows are a useful companion because they train the same pulling muscles at a lighter, adjustable load.

From a dead hang, depress your shoulder blades: pull them down and together without bending your elbows. Your body will rise 2-4 inches (5-10 cm). Hold for 2 seconds at the top, then lower back to a full dead hang. That is one rep.

Youdas and colleagues found that pull-ups and chin-ups “were initiated by the lower trapezius and pectoralis major and completed with biceps brachii and latissimus dorsi recruitment.”⁵ The scapular pull-up isolates that first part of the movement. Without it, the upper traps and biceps try to do all the work, which is how people grind out half-range reps.

The protocol:

• 3 sets x 8-12 reps
• 3x per week
• 60 seconds rest between sets
• 2-second hold at the top of each rep

Add inverted rows (lying under a bar or rings, body straight, pulling your chest to the bar) for 3 sets x 6-10 reps after your scapular pulls. In a study of 26 adults using a portable pull-up device, the latissimus dorsi, lower trapezius, biceps and posterior deltoid all exceeded 61% of maximal activation in every inverted-row condition tested.⁶ Raise your feet or lower the bar to make them harder.

Advance when: You can complete 3 x 12 with a 2-second hold on two consecutive sessions.

Phase 3: do negative pull-ups work?

Yes. Negatives, where you jump to the top and lower yourself slowly, let you train the pull-up before you can lift yourself, because muscles can control more load while lengthening than they can lift. Eccentric training builds strength, but mostly in the lowering action itself, so negatives are a bridge to the full rep, not a replacement.

Jump or step to the top position: chin over the bar, chest close, elbows tucked. Then lower yourself as slowly as you can. That is one rep.

What the research shows. Roig and colleagues’ meta-analysis of 20 randomized controlled trials found that when eccentric training was performed at higher intensities than concentric training, total strength and eccentric strength increased more. The authors linked this to “the higher loads developed during eccentric contractions”, and noted that eccentric strength gains appeared more specific to the speed and type of contraction trained than concentric gains.⁷

That specificity matters. In Hortobágyi and colleagues’ 12-week study, eccentric training raised eccentric strength by 46%, but carried over to concentric strength by only 5%, a gain that was not significant.⁸ A 2017 systematic review of 40 studies reached the same conclusion: eccentric training “elicits greater improvements in muscle strength, although in a largely mode-specific manner.”⁹

The practical reading: negatives build the strength and control you need at every point of the range, but you still have to practice pulling up. That is why Phase 4 (bands) and the first-rep attempts in Phase 5 exist.

The protocol:

• 3-4 sets x 3-5 reps
• 3x per week
• 120 seconds rest between sets
• Target 5-second descent, progressing to 8-10 seconds

The rest is longer here because heavy eccentric work causes more muscle soreness and fatigue. Respect the 120 seconds.

If you can only manage a 2-3 second descent, start there and add a second per week. The progression is in time under tension, not rep count.

SensAI’s guided set-by-set tracker records what you planned and what you completed. If your descent tempo starts slipping, you can tell the conversational coach and ask it to adjust the session. If you log a set wrong during the workout, you can correct it in the set editor.

Advance when: You can complete 4 x 5 with an 8-second descent. Then attempt one full pull-up.

Phase 4: are band-assisted pull-ups worth doing?

Yes, as an optional volume tool alongside negatives, not as a replacement. Bands let you practice the full up-and-down movement, but help most at the bottom and least at the top. In an assisted pull-up progression, start with a heavy band and move to lighter ones as your reps climb.

Ronai and Scibek note that the pull-up and its variations can be progressed and regressed.¹⁰ An assisted rep is a regression that keeps the full movement pattern. Prinold and Bull’s motion-capture study of three pull-up techniques suggested that weight-assisted front pull-ups could be recommended for weaker participants, though they said the option needs further investigation.¹¹

Because a band is most stretched at the bottom, it gives the most help there and progressively less as you rise. A banded rep therefore does not challenge every joint angle the way an unassisted rep does. No trial has compared band-assisted training with negatives for a first pull-up, so use both for different jobs.

The protocol:

• 2-3 sets x 5-8 reps
• 2x per week (on non-eccentric days or after eccentric sets)
• 90 seconds rest between sets
• Start with a heavy band, progress to lighter bands

Phase 5: how do you do a proper strict pull-up, then build to five?

Attempt a single strict rep after you pass the Phase 3 checkpoint, using proper form: dead hang, shoulders packed, elbows driven down, chin over the bar, controlled descent. Once you get one, practice single reps with full rest, then add reps across ten weeks until you reach three sets of five.

Execution cues, in order:

1. Dead hang. Full arm extension. No kipping, no swing.
2. Pack your shoulders. Start with a scapular pull before you bend your elbows.
3. Drive your elbows down and back. Think about pulling the bar to your chest, not your chin to the bar.
4. Chin clears the bar. Full range of motion. No half reps.
5. Lower with control. A 2-3 second descent. The way down is training too.

The three most common errors:

• Kipping. Swinging your legs changes which muscles do the work. Dinunzio and colleagues found that adding a kip cut biceps activation by about 27% of maximum and raised abdominal and hip activity.¹² Save kipping for sport-specific training.
• Half reps. If your chin does not clear the bar, it does not count. Use a heavier band or go back to negatives.
• Chicken-necking. Craning your neck to get your chin over the bar while your chest stays low. The cue is chest to bar.

From one rep to five: a week-by-week plan

Weeks	Sets x reps	Rest between sets
1-2	5 x 1	2-3 min, or spread across the day
3-4	4 x 2	2-3 min
5-6	3 x 3	2-3 min
7-8	3 x 4	2-3 min
9-10	3 x 5	2-3 min

Frequent single reps spread across the day, often called “greasing the groove”, are a common coaching method. We found no published trial testing it for pull-ups, so treat it as a practitioner tool rather than proven.

There is evidence for stopping sets early. In a study by Miguel Sánchez-Moreno, Fernando Pareja-Blanco and colleagues, strength-trained men who ended each pull-up set once their rep speed had dropped by 25% improved more over eight weeks, on every measure but maximum reps, than men who kept going to a 50% drop.¹³ Those men were not beginners and neither group trained to failure, but it fits a common coaching rule: end sets with good reps still in the tank rather than grinding every set out.

Once you hit 3 x 5, you are no longer a beginner at pull-ups. From here, put pull-ups into a full training split with progressive overload: more reps, more sets, or eventually added load.

SensAI can include pull-up progressions in your full training program. Planned-versus-performed tracking records what you actually complete, and weekly program regeneration can use that performance and your recovery data when shaping future work.

Is the pull-up progression different for women?

The phases and checkpoints are the same. The timeline is usually longer, because women carry less muscle in the upper body on average, while the same bodyweight still has to be lifted. Plan extra weeks in Phases 1 to 3 and judge progress against your own previous sessions, not someone else’s.

Miller and colleagues found that women’s upper-body strength (elbow flexors) was about 52% of men’s, against 66% in the lower body. Strength tracked muscle cross-sectional area, and there was no sex difference in strength per unit of muscle cross-sectional area. The authors attributed the bigger upper-body gap to women carrying less of their lean tissue in the upper body.¹⁴

The gap shows up on the bar. Johnson and colleagues measured a pull-up one-rep max of 1.16 times body mass in men and 0.73 in women.¹⁵ Lat pull-down strength also predicted pull-up strength well in men (r = 0.78) but not significantly in women (r = 0.44), so a strong pull-down alone may not tell a woman she is ready for the bar.¹⁵

Stacy Sims, PhD, an exercise physiologist who studies sex differences in training, summarizes the principle in a phrase she uses as the title of a TEDx talk and in her book ROAR: “Women are not small men.”¹⁶ The solution is not different exercises. It is realistic timelines and sensible volume.

Practically:

• Spend an extra week or two in Phases 1 and 2 if needed
• Start negatives at a 3-4 second descent rather than 5
• Use band-assisted work and inverted rows more liberally as volume tools
• Do not compare your timeline to anyone else’s

Is your shoulder mobility ready for pull-ups?

If you can hang from a bar with straight arms and no pain, your shoulders are usually ready to start. If you feel pinching, sharp pain, or cannot straighten your arms overhead, stop hanging and get the shoulder assessed. A self-check can flag a problem but cannot diagnose its cause.

A full dead hang needs near-full overhead shoulder flexion. Shoulder problems are common among people who lift: Kolber and colleagues’ review reported that up to 36% of documented resistance-training injuries and disorders occur at the shoulder complex, and linked them to joint and muscle imbalances and to poor attention to exercise technique.¹⁷

Quick screen: the wall angel test. Stand with your back flat against a wall, arms in a goalpost position (elbows at 90 degrees, upper arms parallel to the floor). Slide your arms up overhead while keeping your wrists, elbows, and lower back in contact with the wall. If you cannot reach full overhead without arching your back or losing contact, your overhead mobility is limited.

Passive hang assessment. Grab a bar and hang only if the position is comfortable. If you feel pinching in the front of the shoulder, sharp pain, or cannot fully straighten your arms, stop. Sharp, persistent, or worsening pain warrants assessment by a qualified health professional before you continue hanging or progress past Phase 1.

After appropriate clearance, if mobility is limited:

• Passive hangs: 3 x 20-30 seconds, daily, at whatever arm angle is pain-free
• Wall slides: 3 x 10 reps, focusing on scapular upward rotation
• Sleeper stretches: 2 x 30 seconds per side
• Thoracic spine extensions over a foam roller: 2 x 10 reps

Run this alongside Phase 1 only through a pain-free range. Reassess after 4-6 weeks; if pain persists or worsens, stop and seek qualified assessment.

What are the rules for the whole pull-up progression?

Three rules carry the whole plan. Never skip the scapular phase, because it teaches the movement that starts every pull-up. Use negatives and bands for different jobs rather than choosing one. And advance by checkpoints, not by the calendar: an extra week in a phase costs less than stalling later.

Never skip the scapular phase. It looks easy. It is easy. It is also the difference between a pull-up that builds your back and one that grinds your shoulder joint.

Use negatives and bands for different jobs. Negatives build strength and control under heavy eccentric load, mostly in the lowering action.⁷⁸⁹ Bands let you practice the full movement with assistance that changes across the range. The research does not show that one beats the other for a first pull-up.

Advance by checkpoints, not by the calendar. If Phase 1 takes you three weeks instead of two, that is fine. Rushing past a checkpoint you have not earned is how people stall in Phase 3 and blame the program.

You can ask SensAI to build a pull-up progression into your training program. The guided tracker records planned versus completed work, and weekly regeneration can use your performance and recovery data when updating future sessions. Advancement still depends on the checkpoints you complete; there is no automatic phase-placement engine.

Frequently asked questions

What is the best pull-up progression for beginners?

Dead hangs, scapular pull-ups with inverted rows, slow negatives, optional band-assisted reps, then single strict reps built up to 3 x 5. Train three times a week and advance on checkpoints: three 45-second hangs, 3 x 12 scapular pulls, and 4 x 5 negatives with an 8-second descent.

How do I start pull-ups if I can’t do one?

Take the flexed-arm hang test. Under 5 seconds, start with dead hangs; 5-15 seconds, scapular pull-ups and inverted rows; 15-30 seconds, negatives. Everyone who cannot do a pull-up yet can start somewhere on this ladder.

How long does it take to go from zero to one pull-up?

There is no trial-tested answer. This plan takes about 8-12 weeks if you pass each checkpoint on schedule, and longer if you start heavier or weaker. In the University of Dayton study, 4 of 17 women achieved a pull-up after three months of training.¹²

Are negative pull-ups or band-assisted pull-ups better?

They do different jobs. Negatives build strength under heavy load in the lowering phase, and eccentric gains are largely specific to that action.⁹ Bands let you practice the full movement. No trial has compared them for a first pull-up, so this plan uses both.

How many times a week should I train pull-ups?

Three sessions a week for Phases 1-3 and 5, with at least one rest day between sessions, and two band sessions a week if you use Phase 4. That matches the three-days-a-week schedule the University of Dayton training study used.²

Why are pull-ups so hard?

Your whole bodyweight is the load, so strength relative to body mass decides the outcome. In trained men, pull-up reps fell as body mass rose, and tracked pull-down reps at a load equal to body mass more closely than maximal pull-down strength.⁴

Why are pull-ups harder for women?

On average women carry less muscle in the upper body. Upper-body strength was about 52% of men’s in Miller’s study, and pull-up one-rep max relative to body mass was 0.73 in women versus 1.16 in men in Johnson’s.¹⁴¹⁵ The phases are the same; the timeline is usually longer.

Do lat pull-downs help you do a pull-up?

They help build the same muscles, but pull-down strength is an imperfect predictor. Johnson and colleagues found pull-down and pull-up strength correlated strongly in men (r = 0.78) but not significantly in women (r = 0.44).¹⁵ Practice on the bar as well.

Are inverted rows good for pull-up progression?

Yes, as a lighter pulling exercise you can scale by changing your body angle. In one study, the lats, lower trapezius, biceps and posterior deltoid all exceeded 61% of maximal activation during inverted rows.⁶ This plan adds them to Phase 2.

Does losing weight make pull-ups easier?

Yes, if you keep your strength, because body mass is the load. Vanderburgh and Edmonds’ model predicts that a 10% rise in body mass from fat would cut pull-up reps by about 53%; the same model implies the reverse when you lose fat.³

Does greasing the groove work for pull-ups?

It is a popular coaching method: several easy single reps spread across the day. We found no published trial of it for pull-ups. The closest related evidence found that ending pull-up sets earlier (at a 25% rather than 50% drop in rep speed) produced larger gains.¹³

How do you do a proper pull-up?

Start from a full dead hang, pack your shoulders down, then drive your elbows down and back until your chin clears the bar. Lower under control for two to three seconds. No swinging, no half reps.

Is kipping a real pull-up?

Not for strength-building purposes. Kipping uses momentum and shifts the work toward the core and hips; one study found it reduced biceps activation by about 27% of maximum.¹² Count only strict reps from a dead hang.

Should beginners start with chin-ups or pull-ups?

Either works for practice, but test with the grip you want to master. Youdas and colleagues found lat activation was high in both, while the overhand pull-up recruited more lower trapezius and the chin-up more biceps and pectoralis major.⁵

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References

Footnotes

1. Flanagan SP, Vanderburgh PM, Borchers SG, Kohstall CD. “Training College-Age Women to Perform the Pull-Up Exercise.” Research Quarterly for Exercise and Sport, 2003; 74(1): 52-59. https://pubmed.ncbi.nlm.nih.gov/12659476/ ↩ ↩²

2. Parker-Pope T. “Why Women Can’t Do Pull-Ups.” The New York Times (Well), October 25, 2012. https://archive.nytimes.com/well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/ ↩ ↩² ↩³ ↩⁴

3. Vanderburgh PM, Edmonds T. “The Effect of Experimental Alterations in Excess Mass on Pull-up Performance in Fit Young Men.” Journal of Strength and Conditioning Research, 1997; 11(4): 230-233. https://doi.org/10.1519/00124278-199711000-00005 ↩ ↩²

4. Sánchez-Moreno M, Pareja-Blanco F, Díaz-Cueli D, González-Badillo JJ. “Determinant Factors of Pull-Up Performance in Trained Athletes.” Journal of Sports Medicine and Physical Fitness, 2016; 56(7-8): 825-833. https://pubmed.ncbi.nlm.nih.gov/26176615/ ↩ ↩² ↩³

5. Youdas JW, Amundson CL, Cicero KS, Hahn JJ, Harezlak DT, Hollman JH. “Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup Rotational Exercise.” Journal of Strength and Conditioning Research, 2010; 24(12): 3404-3414. https://pubmed.ncbi.nlm.nih.gov/21068680/ ↩ ↩² ↩³

6. Youdas JW, Keith JM, Nonn DE, Squires AC, Hollman JH. “Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance.” Journal of Strength and Conditioning Research, 2016; 30(7): 1933-1941. https://pubmed.ncbi.nlm.nih.gov/26422610/ ↩ ↩²

7. Roig M, O’Brien K, Kirk G, Murray R, McKinnon P, Shadgan B, Reid WD. “The Effects of Eccentric Versus Concentric Resistance Training on Muscle Strength and Mass in Healthy Adults: A Systematic Review With Meta-Analysis.” British Journal of Sports Medicine, 2009; 43(8): 556-568. https://pubmed.ncbi.nlm.nih.gov/18981046/ ↩ ↩²

8. Hortobágyi T, Hill JP, Houmard JA, Fraser DD, Lambert NJ, Israel RG. “Adaptive Responses to Muscle Lengthening and Shortening in Humans.” Journal of Applied Physiology, 1996; 80(3): 765-772. https://pubmed.ncbi.nlm.nih.gov/8964735/ ↩ ↩²

9. Douglas J, Pearson S, Ross A, McGuigan M. “Chronic Adaptations to Eccentric Training: A Systematic Review.” Sports Medicine, 2017; 47(5): 917-941. https://pubmed.ncbi.nlm.nih.gov/27647157/ ↩ ↩² ↩³

10. Ronai P, Scibek E. “The Pull-up.” Strength and Conditioning Journal, 2014; 36(3): 88-90. https://doi.org/10.1519/SSC.0000000000000052 ↩

11. Prinold JA, Bull AM. “Scapula Kinematics of Pull-Up Techniques: Avoiding Impingement Risk With Training Changes.” Journal of Science and Medicine in Sport, 2016; 19(8): 629-635. https://pubmed.ncbi.nlm.nih.gov/26383875/ ↩

12. Dinunzio C, Porter N, Van Scoy J, Cordice D, McCulloch RS. “Alterations in Kinematics and Muscle Activation Patterns With the Addition of a Kipping Action During a Pull-Up Activity.” Sports Biomechanics, 2019; 18(6): 622-635. https://pubmed.ncbi.nlm.nih.gov/29768093/ ↩ ↩²

13. Sánchez-Moreno M, Cornejo-Daza PJ, González-Badillo JJ, Pareja-Blanco F. “Effects of Velocity Loss During Body Mass Prone-Grip Pull-up Training on Strength and Endurance Performance.” Journal of Strength and Conditioning Research, 2020; 34(4): 911-917. https://pubmed.ncbi.nlm.nih.gov/32213783/ ↩ ↩²

14. Miller AE, MacDougall JD, Tarnopolsky MA, Sale DG. “Gender Differences in Strength and Muscle Fiber Characteristics.” European Journal of Applied Physiology and Occupational Physiology, 1993; 66(3): 254-262. https://pubmed.ncbi.nlm.nih.gov/8477683/ ↩ ↩²

15. Johnson D, Lynch J, Nash K, Cygan J, Mayhew JL. “Relationship of Lat-Pull Repetitions and Pull-Ups to Maximal Lat-Pull and Pull-Up Strength in Men and Women.” Journal of Strength and Conditioning Research, 2009; 23(3): 1022-1028. https://pubmed.ncbi.nlm.nih.gov/19387371/ ↩ ↩² ↩³ ↩⁴

16. Sims ST, Yeager S. ROAR, Revised Edition: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life. Rodale Books, 2024. https://www.penguinrandomhouse.com/books/592889/roar-revised-edition-by-stacy-t-sims-phd-with-selene-yeager/ ↩

17. Kolber MJ, Beekhuizen KS, Cheng MS, Hellman MA. “Shoulder Injuries Attributed to Resistance Training: A Brief Review.” Journal of Strength and Conditioning Research, 2010; 24(6): 1696-1704. https://pubmed.ncbi.nlm.nih.gov/20508476/ ↩