• Why you should aim to get your first strict chin up

    By The W10 Team

    There are many benefits of chin ups (done properly).

    We could go on about the importance of this exercise all day, but we’re going to give you the top 5 benefits and also a few tips on how to progress up to them.

    Working towards getting your first strict, dead hang chin up is an excellent goal for everyone and especially for women (if you can't already do one that is)

    Even if all you care about is looking better in your wedding dress, being healthier, losing an inch off your hips, wanting to look better naked etc, it is always a good idea to have performance based goals such as "Be able to do a chin up by (insert date/ month)".

    This is often a goal our female (and male) members aspire to achieve at W10 and we help them get there.

    Purely because we encourage them to focus on performance goals, not just aesthetic goals which helps you stay motivated and consistent.

    Here are a few reasons we think the goal of getting a full body chin up is something that every woman should aspire to achieve.

    1- Relative Strength

    The Chin Up is what's known as a relative strength exercise. This means it's a measure of strength vs your bodyweight, therefore losing weight as well as getting stronger will get you closer to this goal, marrying it to almost every aesthetic, health or performance goal out there.

    2- Commitment

    The process it takes to get to the point that you can perform your first STRICT chin up (this isn't crossfit!) will undoubtedly take time and CONSISTENCY which is arguably the biggest factor when it comes to people reaching their goals through training and also nutrition.

    3- Empowering

    There is something very empowering about getting your first chin up. It is guaranteed to put a smile on your face.

    4- Aesthetic improvements

    Getting to the point that you can do a chin up is far more likely to improve a) your confidence and how you feel when you look in the mirror when you’re half naked and b) The way your back and arms look in your bikini or evening dress compared to how you’d look after doing 1,000,000 Tricep Extensions and Donkey Kicks

    5- Get strong

    I am yet to meet a woman who doesn't want a stronger upper body or who doesn't want to look better...

    Obviously if you can already do chin ups girls then kudos to you - crack on – you can also use these tips to help you improve them.

    If you’re new to chin ups or are struggling with getting your first – here are some progressions which we use with our members that will also help you master your first full chin up.


You Might Also Like

Quick Browse
    • Is stretching really that effective?

      Is stretching really that effective after a workout?


      Or does stretching actually slow down the recovery process? We stretch for lots of reasons: Because it feels good, because it’s part of our pre-workout routine, because a muscle is stiff and we think stretching will fix it. But most of what we know about stretching—and thus the ways we use it—are based on wishful

      Read More
    • 5 essential fitness rules

      Fitness Truths: 5 essential fitness rules


      There are more systems, methods and approaches when it comes to exercise than ever before, all promoting different slants on the best and most efficient way to get in shape. Especially with summer on our doorstep, it's hard not to get distracted by the latest fitness "trends" in the media. But how different are all

      Read More
    • How often should you train for best results?


      Everyone wants the answer to the age old question: How often should I train to get results? The honest answer (as with most things) is: it depends. The key to the question is better answered from the standpoint of how well you can recover. There's a lot of talk about over training (exceeding the physical

      Read More
    • 5 best ab exercises

      The 5 Best Ab Exercises You Can Do


      These five ab movements are more effective than any crunch or sit up. And so it begins… Summer is around the corner and we’re already starting to see articles and ads for 7 day ab transformations. "Do a 100 sit ups or ab crunches a day and you’ll start to see a rippling 6 pack."

      Read More
    • best exercises to reduce lower back pain

      5 of the best exercises for lower back pain


      How frequently do you experience lower back pain? We live in a world where a large percentage of people spend most of their time sitting down. Whether that be on the way to work, during work, coming home from work and watching TV or doing work at home, it’s no wonder our bodies are breaking

      Read More
    • Holiday workout ideas

      Simple and effective holiday workout ideas


      Summer Holiday Workouts One of the questions we've always been asked over the years is “I’m going on holiday, there isn’t a gym, what should I do?” The good news is that nature has blessed us all with an amazing tool called “our body” and it can be used to great effect with simple movements...

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428