Wellilo Physical Therapy & Yoga

I Did My First Pull-Up at Age 40

Twitter
I Did My First Pull-Up at Age 40

My first pull-up (or the effort that got me there) made me: a better PT, kinder to myself, and deeper in my understanding of injury recovery.

--

I did my first ever unassisted pull-up at age 40.

That experience made me a better physical therapist and movement educator.

It also shifted an internal dialogue nearly as old as me:

  • “You must not be strong” (Elementary school rope climb tests, and many experiences beyond)

  • “You must be uniquely injury-prone” (Jumping into group fitness or yoga classes and getting injured like clockwork)

  • “Some things are just for the genetically ripped…” (while gazing wistfully at various physical feats on Instagram)

  • “Yoga every darn day” (something like this was a popular hashtag in my Instagram feed for a number of years, but this mentality can lead to repetitive stress and unrealistic expectations)

  • Et cetera, et cetera


Though becoming a physical therapist 15 years ago stopped much of that black and white thinking, the gym-timidation and negative self-talk persisted.

The Change

It wasn’t until 2019 that I reached a threshold of annoyance with myself, when I tried a radically different approach to fitness and building strength than I had done before.

No more unrealistic expectations of strength stemming from random planks in yoga class.

Instead of my normal, yoga asana-heavy routine with sporadic other activities, I spent the year leading up to that first-pull up attending strength training classes 3 days a week, and increasingly going solo in the gym.

[Credit goes to the most hilarious, non-judgmental personal trainer / dog lover, Colleen, now in Asheville NC, as well as the welcoming community at Mint Gym in Adams Morgan DC where I now offer physical therapy services half the week.]

The How

For once, I didn’t try to be good at something. I started with weights well below what others were lifting, and continued until I had abundant “proof” that I could do more.

I kept up with the class pace, but I didn’t push things. I simply kept showing up, week after week, month after month. When I missed class, I made it up later on my own.

Most importantly, I didn’t injure myself.

I gained confidence the old fashioned way: by doing the thing consistently over a long time.

Then, I Lost It

Murphy’s Law and such, that first pull-up occurred about a month before a global pandemic. It never made it to video! (Insert sad face).

Indeed, I lost my hard-earned pull-up. Like many in early 2020, I also lost my routine.

But every good story needs a setback, right?

2026 Goal of the Year!

This year, I’m determined to do a pull-up again. I developed a new routine. And I am exactly on track where I should be.

In my next post, I’ll be sharing more of the path to pull-up logistics, and -- more applicable broadly -- how this pull-up path relates to:

  • Overcoming injury

  • Exercising in general (including group classes and yoga asana)

  • Physical therapy truly getting one back to where they want to be

Meanwhile:

Ariele 

P.S. Random things I’m loving:

  • Have you read Yesteryear, the novel? Highly recommend. It's been years since I read a book as quickly as this one. 

  • Need new eyeglasses or sunglasses (AND hate monopolies, which Warby Parker was trying to break up but sort of joined instead)? Zenni's Optical sells actually affordable glasses. You might buy more than one pair.  

  • Lots of folks delay getting medical treatment because of how much it costs. Is this you? Save money elsewhere because your body can’t wait. For example, my entire annual phone bill is exactly $201.62 with Mint Mobile.

Categories: : Habits, Physical Therapy, Shoulders, Strength Training

© 2026 Wellilo Physical Therapy and Yoga