training for a pull up

for a woman of 70 kilos: when training for a pull up, with training machines , how many reps with what weight would usually predict that one can do one real pull up

Training for a pull-up, especially using a machine, involves progressively decreasing the assistance provided by the machine until you can perform an unassisted pull-up. While there's no exact formula that guarantees when someone can perform their first unassisted pull-up, certain guidelines can help you gauge your progress.

Using an Assisted Pull-Up Machine

1. Determine Your Starting Assistance: The machine will have a counterbalance that reduces the amount of body weight you're lifting. Start with an amount that allows you to complete 8-12 reps comfortably.

1. Progressive Overload: Gradually decrease the assistance over time. Aim to reduce the assistance by 5-10% each week or as soon as you can complete 3 sets of 8-12 reps with relative ease.

1. Repetition and Weight Estimation:
   • If you can perform 3 sets of 8-12 reps with about 10-15 kg (22-33 lbs) of assistance, you might be ready to attempt an unassisted pull-up.