How Naples Residents 55+ Can Start Working Toward Their First Pull-Up (Without Getting Hurt)
Most people in Naples we train in Naples tell us the same thing:
“I’ve never been able to do a pull-up in my life… and I’m not about to start now!”
But here’s the truth:
You can build pull-up strength, safely, at any age.
At Project Evolve, we specialize in helping those 55+ build real strength and confidence — without dangerous workouts or intimidating machines. And when it comes to mastering your first pull-up, it all starts with two humble moves:
🔑 Step 1: Build Your Base Strength
Before you ever hang from a bar, you need to develop the two biggest limiting factors for most people over 55:
Grip Strength
Bicep & Forearm Activation
Enter: Hammer Curls and Reverse Curls.
These aren’t just “arm exercises” — they build the exact muscles that activate during the early part of a pull-up (especially for beginners without full lat strength).
💪 Why These Curls Work So Well
Hammer curls mimic the neutral wrist position in assisted pull-ups
Reverse curls engage the often-forgotten forearms and brachialis — key to controlling your body under tension
They’re joint-friendly and can be scaled to any fitness level
🧠 The Progression Plan
Here’s how we recommend getting started:
✅ Start with light dumbbells – focus on control, not weight
✅ Alternate between hammer curls and reverse curls, 3 sets of 8–12 reps
✅ Add in assisted rows or resistance band hangs as grip strength improves
✅ When ready, move to band-assisted pull-ups or negatives with guidance
💡 Want to follow this visually?
[Watch our full pull-up progression video above]
👩🦳 Made for People 55+ in Naples, FL
This progression is part of our training system built specifically for people 55 and over. Whether you're starting from zero or just want to feel strong again — we’ve got you.
📍Naples local? Ready to feel stronger, steadier, and more confident in your body?
👉 Book a Free Session Today and we’ll guide you step-by-step.
