PULL25 FIELD GUIDE
How Much Assistance Should You Use for Assisted Pull-ups?
Choose a starting machine setting, understand the weight stack, and adjust based on the reps you can control.
Use enough assistance to complete your planned repetitions with controlled movement. On a counterbalanced pull-up machine, a higher assistance setting makes the exercise easier. Start conservatively, then adjust after a practice set.
More assistance means less weight to pull
An assisted pull-up machine uses a counterweight to support part of your bodyweight. A setting of 70 lb means approximately 70 lb of help, not 70 lb of resistance. Check the labels and instructions on your specific machine: designs and pulley systems vary.
For a person weighing 170 lb, 70 lb of assistance gives an approximate net load of 100 lb. Reducing assistance to 65 lb raises that estimate to 105 lb. These are useful tracking estimates, not precise measurements of force at your hands. Compare your sessions on the same machine.
| Bodyweight | Machine assistance | Approximate net load |
|---|---|---|
| 170 lb | 80 lb | 90 lb |
| 170 lb | 70 lb | 100 lb |
| 170 lb | 60 lb | 110 lb |
Find your starting setting in a practice set
Ask gym staff to show you the platform, handles, and safe way to get on and off. Follow the machine instructions and select a comfortable grip. Warm up before testing a setting.
Choose generous assistance for a short practice set. Pull without swinging and lower under control through a comfortable range. If you cannot complete the planned reps without struggling or shortening the movement, add assistance. If every rep feels effortless, reduce assistance by one available increment. Rest before comparing settings.
Your first set should leave room for the later sets. Completing five reps once does not establish that you can do five sets of five at the same setting. Keep the initial session manageable rather than treating the weight stack as a test of toughness.
Adjust using the whole workout
If later sets fall short, first check rest time and technique before making the exercise harder. Record the setting and reps for every set. A repeat at the same assistance can still be productive practice.
Pull25 suggests a starting setting during setup and lets you adjust it. Treat that suggestion as a starting estimate, then calibrate it on your machine. Its default target is five sets of five, with a selectable machine increment. See the progression guide for what happens after a completed or missed target.
Keep comparisons consistent
Do not compare the number on a band with the number on a counterweight machine. Band assistance changes as the band stretches. Different machine models can also feel different at the same printed setting. Recheck your starting load if you switch equipment.
Use the units printed on your equipment. Pull25 currently labels its weight settings in pounds; do not enter a kilogram number as though it were pounds. For example, 30 kg is approximately 66 lb.
Common questions
Should I use a percentage of bodyweight? A percentage can provide a rough starting estimate, but the repetitions you can control are more useful for choosing your working setting. There is no single percentage that fits every beginner.
Is a high assistance setting bad? No. The purpose is to practice a manageable version of the movement. Choose a setting that supports good repetitions, then record how it changes over time.
Sources and approach
General training information is informed by the references below. App behavior is checked against Pull25’s implementation. These guides have not been independently reviewed by a coach or clinician. Editorial approach.
- ACSM: 2026 resistance training guidelinesGeneral principles of consistency and individualization; not validation of Pull25’s specific algorithm.
- NASM: Pull-up exercise referenceMovement technique and assisted variations.
Exercise should be adapted to your ability and recovery. Stop if a movement causes sharp or worsening pain.