Do Pull-Ups Make You Gain Weight?

The pullup is a quintessential strength-training exercise that builds strength in the upper body, particularly the muscles of the back and biceps. Adding them to your routine can help you build muscle, but is unlikely to cause significant weight gain unless you're on a mass-gaining mission that includes multiple weekly gym visits and a muscle-building eating plan. Weight gain usually occurs from overeating and lack of physical activity.

  1. Weight Gain

    • Weight gain occurs when you consume more calories than you burn. A 3,500-calorie surplus results in a 1-pound gain. If pullups are part of a new exercise routine that includes other strength training and cardio, your appetite may have increased and you are making up for it with extra servings at meals. You may also think you can allow yourself an extra treat because you're exercising -- but those calories add up. A 30-minute strength-training routine that includes pullups burns just 112 calories for a 155-pound person -- the amount in two slices of bread or an average serving of fruit-flavored yogurt. Your pullup-focused exercise routine may also leave you a bit tired, so you're decreasing other activity. Less physical activity means fewer overall calories burned daily.

    Muscle Gain

    • Eking out a few pullups a few times a week is unlikely to build enough muscle to make a difference on the scale. But when pullups are included as part of a focused muscle-building routine, you may experience weight gain in the form of healthy, lean muscle mass. How fast you gain muscle depends on your fitness routine, your body type, your age and your gender. Men and women may gain as much as a pound of muscle per week, but this is a very aggressive goal. Pullups are just a piece of a complete upper- and lower-body training regimen that has you in the gym hoisting iron at least three or four times per week. You'll need to do other compound moves such as squats, deadlifts, presses and rows with heavy weights. Your eating plan will also be carefully timed and full of nutrient-dense foods, particularly lean proteins, whole grains, essential fatty acids and leafy greens.

    What To Do

    • Don't quit doing pullups. They build functional strength and give your upper body a toned appearance. If you are gaining weight, examine your eating habits. Keep a food journal for several days and see where you might be over consuming calories. Adding in more cardiovascular activity along with your pullups can also help you shed gained weight. Brisk walking, jogging or cycling are effective calorie burners that also contribute to heart health.

    Considerations

    • If you continue to add pounds despite every effort to manage your weight, consult with your physician. Certain underlying health conditions may trigger unexplained weight gain. Over time, your weight-training regimen that includes pullups should help you manage your weight.