The other day, my gym posted on Facebook that one of the trainers, Cindy Lou, had achieved her goal of doing an unassisted chin up. As you may recall, doing an unassisted chin up or pull up1 is also one of my goals and I’ve been working a lot on building up the muscles one needs to do an unassisted chin up2. So the next time I was at the gym, I told Cindy Lou that she was my hero as I was working towards that goal too. And she said, “Give it a try. You’ve been working hard, you might be able to do it now. The trick is not to think. Don’t hang. Just grab on and pull up right away.”
And so I decided to give it a try after the first set of my workout (so that my muscles would have a chance to be activated). I went over to one of the cages, climbed up on a box to reach the bar… and then I thought about it for too long and could barely lift myself two inches. Cindy Lou and I started chatting about it – basically me saying, “I was thinking too much!” and then right in the middle of chatting, I just reached up, grabbed on to the bar, and pulled myself up! The last little bit was a struggle, but I did it! I did a full on chin up, all with my own strength! No assistance3 whatsoever! I have to say, I was pretty chuffed! And there may have been a few high fives in celebration.
The trainer who writes my program, Dee, sent me a congratulatory email when she heard about it the next day. Because that’s the kind of trainers we have at my gym – they are genuinely excited and so proud of you when they’ve seen you work hard and finally achieve that goal you’ve been striving for for so long! She suggested that I now add in a chin up every day that I go to the gym. And when I get used to that, add one before every super set4. And then make it two. And it grows from there!
The next day when I went into the gym, I got lots of high fives from the trainers – like I said, the trainers at my gym are genuinely excited for us when we make progress. And I did another chin up and it felt so much easier than the day before. My first one was a bit shaky, especially at the top, but this one was smooth and I felt so strong! Now I feel like it’s not just that “I did an unassisted chin up”, but “I’m a person who does unassisted chin ups!”
- Chin ups are where you grip the bar with your palms facing you (or you can do a neutral grip with your palms facing together, which requires a chin up bar that has grips facing this way), and a pull up is done with your palms facing away from you. The pull up is harder than the chin up. For the record, the one I did was a neutral grip chin up. [↩]
- Chin ups are especially challenging for women, who tend to have less upper body strength compared to men. They have also been increasingly challenging for me as I’ve put on a fair amount of muscle since I started lifting, which means that I have to lift more weight! [↩]
- In my training towards getting to this point, I have been doing, among other things, chin ups and pull ups where you tie a resistance band to the bar and you stand in it while you do your chin up or pull up – it takes away a bit of your weight so that you can practice the movement but without having to lift your entire body weight. When I started training, I used several bands and as my training progressed, I used fewer bands, and lighter bands, so that I was lifting more and more of my weight. [↩]
- The way our programs are designed, we often have two or three exercises groups together. So say you are doing 3 sets each of exercises A1 and A2 – you’d do A1, A2, A1, A2, A1, A2 – and all that together is called a “super set”). Then you move on to your B exercises, then C, and sometimes also D. [↩]