20 pull-ups for 365 days

On January 4th, 2022, I set out to challenge myself. It was my birthday, and I wanted to ensure this year didn’t pass without consequence. So, as a sort of birthday gift, I decided to create a challenge for myself.

The challenge was simple: I was going to complete 20 pull ups every day for the next 365 days. Why 20 pull ups and not any other number of tasks? I arrived at this straight-forward daily assignment because pull ups were something I assumed I could do just about anywhere even while traveling. After all, trees limbs and playground equipment can often double as a pull up bar. And twenty was just enough of a challenge. I originally thought about making it ten, but that was too easy. I also considered 100, but that seemed to cumbersome. I wanted to challenge myself, but the same time, not stack the cards against myself.

The purpose was two-fold. The main priority was to show myself I could do something every day for a year. But I was also curious to see what other results would come of it.

To answer the burning question most people ask: I nearly accomplished the first purpose. There were two individual 24-hour periods I had to miss. One was due to a 102° degree fever that knocked me off my feet. And the second was due to a previously scheduled… ahem, vasectomy. (SIDE NOTE: I was able to reason with my doctor and he cut – no pun intended – the previously recommended 72-hour-pull-up ban to 24 hours.) As a result, my 365-day challenge ended on January 6th, 2023.

Beyond developing a stronger pull up and a few strange looks, I learned a few things along the way.

1. Consistency in one area does overflow into other areas:

I wasn’t surprised to discover that consistency with one area bled into others. Consistency is a discipline with a compounding effect. Throughout the year, my therapist would routinely point to the confidence provided by consistent effort.

2. Do it right away:

Delaying gratification is a good idea. But delaying dread is not. It wasn’t that I necessarily dreaded the act of doing 20 pull-ups each day, but the longer I let it go into the day, the more daunting of a task it became.

3. Accountability is important:

Throughout the year, Instagram was my accountability. I routinely had friends message me if only to make a jab at my form. Accountability keeps you honest. When motivation is lacking, it acts as a safeguard to ensure you keep going. Have someone keep you accountable, but then become your own accountability. You should get to the point where you become your own accountability.

4. Make it just hard enough:

I thought about making it 100 pull-ups. I also thought baout making it 10. Ten was certainly too easy, nbut 100 would have been too difficult. When it comes to developing a consistent practice, make sure it pushes you just enough.

5. Consistency crushes ego:

It’s surprising how much space a collapsable pull-up bar requires in your luggage. It was a staple wherever I went throughout this year.

If you’re doing something day in and day out, there’s bound to be some moments that are less than ideal. I think about this often when watching Youtubers. After the video has been cut and uploaded, you and I only see them in their glory. But as their filming, the world is standing by watching the film crew of one talking to themselves. If you’re doing something for a week or even a month, it’s easy to choose the most convenient time. But when you’re doing something every single day you can’t avoid the inconveniences of life. That means you have to account for it while you’re traveling, during holidays, and what the heck you’re going to do when you have a minor surgery and your doctor says you should be resting for 72 hours. At the same time, don’t ruin someone else’s day because of your commitment. Allow others to join you but don’t expect them to sacrifice their comfort for you.

6. Don’t overthink it:

Thinking and planning is the enemy of accomplishment. Here’s the thing: sloppy execution trumps perfect planning any day of the week. 

7. Consistency over perfection:

Aiming for perfection is a sure path to failure. That’s not to say I began this goal assuming I’d slip up. I started out with a goal to complete 20 pull-ups rain or shine for 365 days straight (i.e. no matter the time or location). That meant using playground equipment, the steps at an Airbnb, and even a tree 200 yards from an outdoor wedding ceremony. Try as I may, tehre were factors outside my control. But beating myself up about missing two of the days wouldn’t do me any good. Roll with the unexpected and develop a flexible mentality.

In summary:

Looking back, this year-long challenge wasn’t just about building physical strength—it was about strengthening my mindset. It taught me the power of consistency, not just in workouts but in life. I learned that showing up every day, even when things aren’t perfect, builds more than just muscles. It builds resilience, confidence, and a deeper understanding of what it means to commit to something bigger than yourself. 

If there’s one thing I’m taking away from this experience, it’s that real growth comes from pushing through the imperfect moments and staying dedicated, even when the odds are against you.

I present you with 365 pull ups (in 35 seconds).