What Happens If You Do 50 Pull-Ups Every Day?

Let’s take a look at the benefits of going 50 pull-ups every day, what could go wrong, and a safer alternative.

June 03, 2019
What Happens If You Do 50 Pull-Ups Every Day?

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Pull-ups are the classic back exercise: you do them on the playground in grade school, during gym class in high school, and in the weight room as an adult. Ideal for developing foundational muscle and strength, could you focus only on pull-ups for your entire back workout? What would happen if you completed 50 pull-ups every day?

Let’s take a look at the benefits of going 50 pull-ups every day, what could go wrong, and a better alternative.

1. You’ll Get Stronger at Pull-Ups

If your goal is to be able to do 50 or more consecutive pull-ups, doing them every day is the best way to reach that goal. You’ll develop plenty of back strength, but you’ll also be able to do more pull-ups than most people you know.

Try testing yourself with Madbarz pull up workout challenge to see how many pull ups you can do in a minute!

2. Build Lean Muscle Mass in Your Back

Pull-ups primarily target the latissimus dorsi, better known as the lats. When this muscle group is targeted and developed, it gives the appearance of a wider back and a leaner waist

3. You’ll Have More Muscular Endurance

Doing 50 pull-ups every day takes a lot of muscular endurance or how long you can actively perform an exercise before becoming fatigued. This will translate especially well when you’re doing other back exercises such as rows.

4. Your Grip Strength Will Be Insane

Even if you’re using an assisted pull-up machine, you will still need to rely on your grip strength to be your anchor throughout the exercise. Your grip might feel sore at first, but after a week, you’ll notice a dramatic improvement. This is great for all other exercises that are weight-based as you’ll be able to use more weight for a longer period of time without dropping it.

5. You’ll Develop Lean & Muscular Arms

The biceps are the supporting muscles during pull-ups. A great side benefit of doing pull-ups daily is that your arms will become leaner, muscular, and more defined.

Why You Shouldn’t Do 50 Pull-Ups Every Day

Ripped man, torzo naked, arms extender over the head, shoulder width appart, holding on to a pull-up bar, looking towards the bar.

1. Soreness

You may eventually adjust to this, but the soreness will be a big issue in the first week or two, depending on your fitness experience. This soreness could impact movement during your daily routine.

2. Overtraining & Under-recovery 

Continuing with the point above, extreme soreness could be a sign of overtraining and under-recovery. Using the same muscle group every day for a compound exercise could increase your risk of inflammation, strains, and tears

3. Unbalanced Physique:

Your back is made up of more than your lats. By only focusing on pull-ups, you could develop an unsymmetrical physique where your traps, rear deltoids, and lower back are weak. Aesthetics aside, this could increase your risk for muscle overcompensation issues where one muscle picks up the slack of a weaker muscle.

What to do Instead

Ripped man, viewed from the back, torso naked. Arms extended on the sides of the body, holding onto the pull-up bar at hight of his head.

Pull-ups are a great way to increase strength and muscle, but they should be one part of a well-rounded workout to develop a strong and symmetrical back. Focus on your back as a whole, using different exercises and angles.

You can use the Madbarz app to find a full back workout that is best for you. Try this back workout from Madbarz to get you started:

Diamond Back

4 rounds of:

  • Pull-Ups x10

  • Negative Chin-Ups x10

  • Diamond Push-Ups x10

  • Close Grip Chin-Ups x8

  • Wide Grip Pull-Ups x15

  • Wide Grip Chin-Ups x10

Rest for 30 seconds in between exercises and 90 seconds between sets.


Target your back twice per week, but be sure not to skip on recovery. This means getting eight hours of sleep every night, eating a well-balanced diet that is rich in lean proteins, complex carbohydrates, and healthy fats. 

Don’t forget to take before and after pictures to mark your progress. If you are completing 50 pull-ups every day – as a part of a comprehensive fitness program – take weekly check-in pictures so you can see the changes.

If you cannot do 50 pull ups, check some Madbarz tips on how to do more pull ups. But, as it is already mentioned, don’t focus on pull ups only. Do a variety of exercises and workout routines to achieve balanced physique. Try Madbarz Premium - it offers you a variety of workout plans that will help you lose fat, build muscle, or master some of the calisthenic exercises. Doing 50 pull ups is just the beginning.

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Post a comment

  • madbarz 111 workouts (level 10)
    Hi Michael, you can try some of the Madbarz workout plans to ensure you achieve balanced physique ;) August 20, 2019
  • Michal Dre (PL) 31 workouts (level 17)
    "this could increase your risk for muscle overcompensation issues where one muscle picks up the slack of a weaker muscle" Sadly my problem.. But I'm starting my journey with madbarz so maybe it will change. July 07, 2019

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