Boost Your Pull-Up Count: Tips to Achieve Your First or Reach 10+

On Oct 26, 2025

Physical Fitness Test Requirements Change for FBI Special Agents

Starting from November 2025, the FBI will necessitate special agent hopefuls to execute pull-ups as part of their physical fitness examination. This change aligns the FBI more closely with military fitness standards, as pull-ups are a tested exercise across multiple branches of service, including the Marines and special ops members of the Navy, Army, and Air Force. Moreover, the FBI has also removed sit-ups from its fitness test.

Workout Recommendations for Aspiring FBI Agents

For those aiming at increasing their pull-up counts from single digits to double digits, or simply trying to do their first pull-up, a specific workout is highly recommended. This workout blends pull-ups with running, a useful combination since any fitness test incorporating pull-ups will usually pair them with running and, or swimming. Preparing for both types of activities will be beneficial.

Understanding the Role of Pull-ups in Physical Fitness

Pull-ups are the crown jewel of calisthenic exercises. They demand a person to hoist their entire body weight, unlike push-ups which require only about 40% of it. Although both exercises can be challenging, they become attainable with consistent practice. Incorporating push-ups into this workout focuses on building strength for the pulling section of the common split routine: Push – Pull – Leg.

Running Intervals Combined with Pull-ups, Rows, and Curls

The recommended workout involves sprint intervals at a target mile pace for a 400-meter or 800-meter dash, followed by a pulling circuit without rest:

Workout Details

Run 400-meter at goal mile pace
Perform maximum pull-ups (up to 10)
Execute barbell or dumbbell rows (5-10)
Complete dumbbell bicep curls (10)

Pull-ups demand a robust grip, strong bicep/arm muscles, and developed rear shoulder/back muscles. This workout starts with the toughest exercise (pull-ups) and reduces difficulty with subsequent pulling exercises.

Cooldown and Continuous Training Tips

To effectively cool down, engaging in a few reps of a reverse pyramid workout combined with running intervals is recommended. As you get stronger and can do your first pull-up, it is important to improve your muscle endurance to achieve more repetitions. The goal with pull-ups is to first enhance your pulling muscles. If overweight, losing weight could make pull-ups easier.

Additional Resources for Aspiring FBI Agents

If you’re on the hunt for more workouts and endurance exercises, visit the Military.com Fitness Section for a wealth of workout articles to guide you. Also, check out these related articles:

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