Lat Pulldown Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Lat Pulldown standards are based on 1,277,188 lifts by Strength Level users

How To

Male
Female

Male

Male Lat Pulldown Standards (kg)

Weight

Strength Level	Weight
Beginner	38 kg
Novice	58 kg
Intermediate	82 kg
Advanced	110 kg
Elite	141 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Lat Pulldown? (kg)

What is the average Lat Pulldown? The average Lat Pulldown weight for a male lifter is 82 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lat Pulldown? Male beginners should aim to lift 38 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	39	58	81	105
55	28	43	63	86	112
60	31	47	67	92	118
65	34	51	72	97	124
70	37	54	76	101	129
75	39	57	80	106	134
80	42	61	84	110	139
85	45	64	87	115	144
90	47	67	91	119	149
95	50	70	94	122	153
100	52	72	97	126	157
105	54	75	101	130	161
110	57	78	104	133	165
115	59	80	107	137	169
120	61	83	110	140	172
125	63	85	112	143	176
130	65	88	115	146	179
135	67	90	118	149	183
140	69	92	120	152	186

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	49	70	94	120
20	37	56	80	107	138
25	38	58	82	110	141
30	38	58	82	110	141
35	38	58	82	110	141
40	38	58	82	110	141
45	36	55	78	105	134
50	34	51	73	98	126
55	32	47	67	91	117
60	29	43	61	83	106
65	26	39	56	75	96
70	23	35	50	67	86
75	21	31	45	60	77
80	19	28	40	54	69
85	17	25	36	48	62
90	15	23	32	43	56

How many sets and reps of Lat Pulldown should I do?

These are the most popular Lat Pulldown workouts done by male lifters:

3x10 22%

3x8 11%

3x12 10%

4x10 9%

4x12 5%

4x8 5%

2x10 4%

5x10 3%

3x15 3%

3x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	6759
2	3	8	11%	3239
3	3	12	10%	3130
4	4	10	9%	2674
5	4	12	5%	1568
6	4	8	5%	1498
7	2	10	4%	1164
8	5	10	3%	1006
9	3	15	3%	857
10	3	6	3%	803

Calculate Your Strength Level

Female

Female Lat Pulldown Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	19 kg
Novice	31 kg
Intermediate	46 kg
Advanced	64 kg
Elite	83 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.45x
Intermediate	0.70x
Advanced	0.95x
Elite	1.30x

How much should I be able to Lat Pulldown? (kg)

What is the average Lat Pulldown? The average Lat Pulldown weight for a female lifter is 46 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lat Pulldown? Female beginners should aim to lift 19 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	14	24	36	52	70
45	15	25	39	55	72
50	17	27	41	57	75
55	18	28	42	59	78
60	19	30	44	61	80
65	20	31	46	63	82
70	21	32	47	65	84
75	22	34	49	66	86
80	23	35	50	68	88
85	24	36	51	69	89
90	24	37	52	71	91
95	25	38	54	72	93
100	26	39	55	74	94
105	27	40	56	75	95
110	27	40	57	76	97
115	28	41	58	77	98
120	29	42	59	78	99

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	39	54	71
20	19	30	45	62	81
25	19	31	46	64	83
30	19	31	46	64	83
35	19	31	46	64	83
40	19	31	46	64	83
45	18	29	43	60	79
50	17	27	41	57	74
55	16	25	38	52	69
60	15	23	34	48	63
65	13	21	31	43	57
70	12	19	28	39	51
75	11	17	25	35	45
80	9	15	22	31	41
85	8	13	20	28	36
90	8	12	18	25	33

How many sets and reps of Lat Pulldown should I do?

These are the most popular Lat Pulldown workouts done by female lifters:

3x10 22%

3x12 12%

3x8 10%

4x10 9%

4x12 5%

3x15 5%

4x8 4%

2x10 3%

5x10 3%

3x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	1804
2	3	12	12%	998
3	3	8	10%	867
4	4	10	9%	773
5	4	12	5%	428
6	3	15	5%	424
7	4	8	4%	359
8	2	10	3%	258
9	5	10	3%	236
10	3	6	3%	216

Calculate Your Strength Level

Create Standards

Recommended Program

For Lat Pulldown we recommend following the PHUL program on Boostcamp.

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get Boostcamp for free on iOS and Android.

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Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	39	58	81	105
55	28	43	63	86	112
60	31	47	67	92	118
65	34	51	72	97	124
70	37	54	76	101	129
75	39	57	80	106	134
80	42	61	84	110	139
85	45	64	87	115	144
90	47	67	91	119	149
95	50	70	94	122	153
100	52	72	97	126	157
105	54	75	101	130	161
110	57	78	104	133	165
115	59	80	107	137	169
120	61	83	110	140	172
125	63	85	112	143	176
130	65	88	115	146	179
135	67	90	118	149	183
140	69	92	120	152	186

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	49	70	94	120
20	37	56	80	107	138
25	38	58	82	110	141
30	38	58	82	110	141
35	38	58	82	110	141
40	38	58	82	110	141
45	36	55	78	105	134
50	34	51	73	98	126
55	32	47	67	91	117
60	29	43	61	83	106
65	26	39	56	75	96
70	23	35	50	67	86
75	21	31	45	60	77
80	19	28	40	54	69
85	17	25	36	48	62
90	15	23	32	43	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	14	24	36	52	70
45	15	25	39	55	72
50	17	27	41	57	75
55	18	28	42	59	78
60	19	30	44	61	80
65	20	31	46	63	82
70	21	32	47	65	84
75	22	34	49	66	86
80	23	35	50	68	88
85	24	36	51	69	89
90	24	37	52	71	91
95	25	38	54	72	93
100	26	39	55	74	94
105	27	40	56	75	95
110	27	40	57	76	97
115	28	41	58	77	98
120	29	42	59	78	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	39	54	71
20	19	30	45	62	81
25	19	31	46	64	83
30	19	31	46	64	83
35	19	31	46	64	83
40	19	31	46	64	83
45	18	29	43	60	79
50	17	27	41	57	74
55	16	25	38	52	69
60	15	23	34	48	63
65	13	21	31	43	57
70	12	19	28	39	51
75	11	17	25	35	45
80	9	15	22	31	41
85	8	13	20	28	36
90	8	12	18	25	33

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	39	58	81	105
55	28	43	63	86	112
60	31	47	67	92	118
65	34	51	72	97	124
70	37	54	76	101	129
75	39	57	80	106	134
80	42	61	84	110	139
85	45	64	87	115	144
90	47	67	91	119	149
95	50	70	94	122	153
100	52	72	97	126	157
105	54	75	101	130	161
110	57	78	104	133	165
115	59	80	107	137	169
120	61	83	110	140	172
125	63	85	112	143	176
130	65	88	115	146	179
135	67	90	118	149	183
140	69	92	120	152	186

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	49	70	94	120
20	37	56	80	107	138
25	38	58	82	110	141
30	38	58	82	110	141
35	38	58	82	110	141
40	38	58	82	110	141
45	36	55	78	105	134
50	34	51	73	98	126
55	32	47	67	91	117
60	29	43	61	83	106
65	26	39	56	75	96
70	23	35	50	67	86
75	21	31	45	60	77
80	19	28	40	54	69
85	17	25	36	48	62
90	15	23	32	43	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	14	24	36	52	70
45	15	25	39	55	72
50	17	27	41	57	75
55	18	28	42	59	78
60	19	30	44	61	80
65	20	31	46	63	82
70	21	32	47	65	84
75	22	34	49	66	86
80	23	35	50	68	88
85	24	36	51	69	89
90	24	37	52	71	91
95	25	38	54	72	93
100	26	39	55	74	94
105	27	40	56	75	95
110	27	40	57	76	97
115	28	41	58	77	98
120	29	42	59	78	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	39	54	71
20	19	30	45	62	81
25	19	31	46	64	83
30	19	31	46	64	83
35	19	31	46	64	83
40	19	31	46	64	83
45	18	29	43	60	79
50	17	27	41	57	74
55	16	25	38	52	69
60	15	23	34	48	63
65	13	21	31	43	57
70	12	19	28	39	51
75	11	17	25	35	45
80	9	15	22	31	41
85	8	13	20	28	36
90	8	12	18	25	33

Lat Pulldown Standards

Measured in kg

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

Male

Male Lat Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Lat Pulldown? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Lat Pulldown should I do?

Calculate Your Strength Level

Female

Female Lat Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Lat Pulldown? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Lat Pulldown should I do?

Calculate Your Strength Level

Create Standards

Recommended Program

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	25	39	58	81	105
55	28	43	63	86	112
60	31	47	67	92	118
65	34	51	72	97	124
70	37	54	76	101	129
75	39	57	80	106	134
80	42	61	84	110	139
85	45	64	87	115	144
90	47	67	91	119	149
95	50	70	94	122	153
100	52	72	97	126	157
105	54	75	101	130	161
110	57	78	104	133	165
115	59	80	107	137	169
120	61	83	110	140	172
125	63	85	112	143	176
130	65	88	115	146	179
135	67	90	118	149	183
140	69	92	120	152	186

Age	Beg.	Nov.	Int.	Adv.	Elite
15	33	49	70	94	120
20	37	56	80	107	138
25	38	58	82	110	141
30	38	58	82	110	141
35	38	58	82	110	141
40	38	58	82	110	141
45	36	55	78	105	134
50	34	51	73	98	126
55	32	47	67	91	117
60	29	43	61	83	106
65	26	39	56	75	96
70	23	35	50	67	86
75	21	31	45	60	77
80	19	28	40	54	69
85	17	25	36	48	62
90	15	23	32	43	56

BW	Beg.	Nov.	Int.	Adv.	Elite
40	14	24	36	52	70
45	15	25	39	55	72
50	17	27	41	57	75
55	18	28	42	59	78
60	19	30	44	61	80
65	20	31	46	63	82
70	21	32	47	65	84
75	22	34	49	66	86
80	23	35	50	68	88
85	24	36	51	69	89
90	24	37	52	71	91
95	25	38	54	72	93
100	26	39	55	74	94
105	27	40	56	75	95
110	27	40	57	76	97
115	28	41	58	77	98
120	29	42	59	78	99

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	39	54	71
20	19	30	45	62	81
25	19	31	46	64	83
30	19	31	46	64	83
35	19	31	46	64	83
40	19	31	46	64	83
45	18	29	43	60	79
50	17	27	41	57	74
55	16	25	38	52	69
60	15	23	34	48	63
65	13	21	31	43	57
70	12	19	28	39	51
75	11	17	25	35	45
80	9	15	22	31	41
85	8	13	20	28	36
90	8	12	18	25	33