Barbell Shrug Standards (lb)

Barbell shrug strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our barbell shrug standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Barbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 47 x0.39 96 x0.8 165 x1.37 253 x2.1 354 x2.95
130 59 x0.45 112 x0.86 186 x1.43 278 x2.14 384 x2.95
140 70 x0.5 128 x0.91 206 x1.47 303 x2.17 413 x2.95
150 82 x0.55 143 x0.96 226 x1.51 327 x2.18 441 x2.94
160 94 x0.59 159 x0.99 246 x1.53 351 x2.19 468 x2.93
170 106 x0.62 175 x1.03 265 x1.56 373 x2.2 495 x2.91
180 118 x0.65 190 x1.05 283 x1.57 395 x2.2 520 x2.89
190 130 x0.68 205 x1.08 301 x1.59 417 x2.19 545 x2.87
200 141 x0.71 219 x1.1 319 x1.6 438 x2.19 568 x2.84
210 153 x0.73 234 x1.11 337 x1.6 458 x2.18 591 x2.82
220 165 x0.75 248 x1.13 354 x1.61 478 x2.17 614 x2.79
230 176 x0.77 262 x1.14 370 x1.61 497 x2.16 636 x2.76
240 187 x0.78 276 x1.15 387 x1.61 516 x2.15 657 x2.74
250 199 x0.79 289 x1.16 403 x1.61 535 x2.14 678 x2.71
260 210 x0.81 303 x1.16 418 x1.61 553 x2.13 698 x2.69
270 221 x0.82 316 x1.17 434 x1.61 570 x2.11 718 x2.66
280 231 x0.83 329 x1.17 449 x1.6 587 x2.1 737 x2.63
290 242 x0.83 341 x1.18 463 x1.6 604 x2.08 756 x2.61
300 252 x0.84 354 x1.18 478 x1.59 621 x2.07 775 x2.58
310 263 x0.85 366 x1.18 492 x1.59 637 x2.05 793 x2.56
All 100 175 277 403 544

These male standards were last updated a month ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Barbell Shrug Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 27 x0.27 58 x0.58 101 x1.01 158 x1.58 223 x2.23
110 31 x0.28 62 x0.57 108 x0.98 166 x1.51 232 x2.11
120 34 x0.28 67 x0.56 114 x0.95 173 x1.44 241 x2.01
130 37 x0.29 72 x0.55 120 x0.92 181 x1.39 250 x1.92
140 40 x0.29 76 x0.54 126 x0.9 187 x1.34 258 x1.84
150 43 x0.29 80 x0.53 131 x0.87 194 x1.29 265 x1.77
160 46 x0.29 84 x0.53 136 x0.85 200 x1.25 273 x1.7
170 49 x0.29 88 x0.52 141 x0.83 206 x1.21 279 x1.64
180 52 x0.29 92 x0.51 145 x0.81 211 x1.17 286 x1.59
190 54 x0.29 95 x0.5 150 x0.79 217 x1.14 292 x1.54
200 57 x0.29 98 x0.49 154 x0.77 222 x1.11 298 x1.49
210 60 x0.28 102 x0.48 158 x0.75 227 x1.08 304 x1.45
220 62 x0.28 105 x0.48 162 x0.74 231 x1.05 309 x1.41
230 64 x0.28 108 x0.47 166 x0.72 236 x1.03 314 x1.37
240 67 x0.28 111 x0.46 170 x0.71 240 x1 320 x1.33
250 69 x0.28 114 x0.46 173 x0.69 245 x0.98 324 x1.3
260 71 x0.27 117 x0.45 177 x0.68 249 x0.96 329 x1.27
All 41 78 130 194 268

These female standards were last updated a month ago and are based on 88 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises

Exercise Comparisons

Compare barbell shrug versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Front Squat Barbell Curl Bent Over Row Incline Bench Press Romanian Deadlift Hex Bar Deadlift Hip Thrust Upright Row Decline Bench Press Good Morning