Back Extension Standards

Measured in kg

Back Extension 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 Back Extension standards are based on 214,627 lifts by Strength Level users

Male
Female

Male

Male Back Extension Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	1
Novice	13
Intermediate	30
Advanced	49
Elite	69

How many reps of Back Extension should I be able to do?

How many reps of Back Extension can the average lifter do? The average male lifter can do 30 reps of Back Extension. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	11	28	49	71
55	< 1	12	29	49	70
60	1	13	30	48	69
65	3	14	30	48	67
70	4	15	30	47	66
75	4	15	30	46	64
80	5	15	29	46	63
85	5	15	29	45	61
90	6	15	29	44	60
95	6	15	28	43	58
100	6	15	28	42	57
105	6	15	27	41	56
110	6	15	27	40	54
115	6	15	26	39	53
120	6	15	26	39	52
125	6	14	25	38	51
130	6	14	25	37	50
135	6	14	24	36	48
140	6	14	24	35	47

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	8	21	37	55
20	< 1	12	28	47	67
25	1	13	30	49	69
30	1	13	30	49	69
35	1	13	30	49	69
40	1	13	30	49	69
45	< 1	11	26	45	64
50	< 1	9	23	40	58
55	< 1	7	19	34	51
60	< 1	4	15	29	44
65	< 1	< 1	10	23	37
70	< 1	< 1	7	18	31
75	< 1	< 1	4	13	24
80	< 1	< 1	< 1	9	19
85	< 1	< 1	< 1	6	14
90	< 1	< 1	< 1	2	10

How many sets and reps of Back Extension should I do?

These are the most popular Back Extension workouts done by male lifters:

3x10 26%

3x12 12%

3x15 10%

4x10 6%

3x20 5%

2x10 5%

5x10 4%

3x8 4%

4x15 3%

4x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	1214
2	3	12	12%	552
3	3	15	10%	482
4	4	10	6%	258
5	3	20	5%	232
6	2	10	5%	208
7	5	10	4%	173
8	3	8	4%	164
9	4	15	3%	153
10	4	12	3%	149

Calculate Your Strength Level

Female

Female Back Extension Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	2
Novice	12
Intermediate	24
Advanced	39
Elite	54

How many reps of Back Extension should I be able to do?

How many reps of Back Extension can the average lifter do? The average female lifter can do 24 reps of Back Extension. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	12	25	41	57
45	3	13	26	40	56
50	4	13	26	39	54
55	5	14	25	38	52
60	5	14	25	37	50
65	6	13	24	36	48
70	6	13	23	35	46
75	6	13	23	34	45
80	6	13	22	32	43
85	6	12	21	31	42
90	6	12	21	30	40
95	5	11	20	29	39
100	5	11	19	28	38
105	5	11	19	27	36
110	5	10	18	26	35
115	4	10	17	25	34
120	4	10	17	25	33

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	16	29	42
20	1	10	23	37	52
25	2	12	24	39	54
30	2	12	24	39	54
35	2	12	24	39	54
40	2	12	24	39	54
45	< 1	10	21	35	50
50	< 1	8	18	31	45
55	< 1	5	14	26	39
60	< 1	2	11	21	33
65	< 1	< 1	8	17	27
70	< 1	< 1	4	12	21
75	< 1	< 1	1	8	16
80	< 1	< 1	< 1	5	11
85	< 1	< 1	< 1	1	8
90	< 1	< 1	< 1	< 1	5

How many sets and reps of Back Extension should I do?

These are the most popular Back Extension workouts done by female lifters:

3x10 20%

3x12 16%

3x15 11%

4x10 7%

3x20 5%

4x12 5%

3x8 4%

2x10 3%

2x12 3%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	285
2	3	12	16%	218
3	3	15	11%	156
4	4	10	7%	104
5	3	20	5%	73
6	4	12	5%	64
7	3	8	4%	59
8	2	10	3%	42
9	2	12	3%	41
10	5	10	2%	30

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

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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	< 1	11	28	49	71
55	< 1	12	29	49	70
60	1	13	30	48	69
65	3	14	30	48	67
70	4	15	30	47	66
75	4	15	30	46	64
80	5	15	29	46	63
85	5	15	29	45	61
90	6	15	29	44	60
95	6	15	28	43	58
100	6	15	28	42	57
105	6	15	27	41	56
110	6	15	27	40	54
115	6	15	26	39	53
120	6	15	26	39	52
125	6	14	25	38	51
130	6	14	25	37	50
135	6	14	24	36	48
140	6	14	24	35	47

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	8	21	37	55
20	< 1	12	28	47	67
25	1	13	30	49	69
30	1	13	30	49	69
35	1	13	30	49	69
40	1	13	30	49	69
45	< 1	11	26	45	64
50	< 1	9	23	40	58
55	< 1	7	19	34	51
60	< 1	4	15	29	44
65	< 1	< 1	10	23	37
70	< 1	< 1	7	18	31
75	< 1	< 1	4	13	24
80	< 1	< 1	< 1	9	19
85	< 1	< 1	< 1	6	14
90	< 1	< 1	< 1	2	10

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	12	25	41	57
45	3	13	26	40	56
50	4	13	26	39	54
55	5	14	25	38	52
60	5	14	25	37	50
65	6	13	24	36	48
70	6	13	23	35	46
75	6	13	23	34	45
80	6	13	22	32	43
85	6	12	21	31	42
90	6	12	21	30	40
95	5	11	20	29	39
100	5	11	19	28	38
105	5	11	19	27	36
110	5	10	18	26	35
115	4	10	17	25	34
120	4	10	17	25	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	16	29	42
20	1	10	23	37	52
25	2	12	24	39	54
30	2	12	24	39	54
35	2	12	24	39	54
40	2	12	24	39	54
45	< 1	10	21	35	50
50	< 1	8	18	31	45
55	< 1	5	14	26	39
60	< 1	2	11	21	33
65	< 1	< 1	8	17	27
70	< 1	< 1	4	12	21
75	< 1	< 1	1	8	16
80	< 1	< 1	< 1	5	11
85	< 1	< 1	< 1	1	8
90	< 1	< 1	< 1	< 1	5

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	285
2	3	12	16%	218
3	3	15	11%	156
4	4	10	7%	104
5	3	20	5%	73
6	4	12	5%	64
7	3	8	4%	59
8	2	10	3%	42
9	2	12	3%	41
10	5	10	2%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	11	28	49	71
55	< 1	12	29	49	70
60	1	13	30	48	69
65	3	14	30	48	67
70	4	15	30	47	66
75	4	15	30	46	64
80	5	15	29	46	63
85	5	15	29	45	61
90	6	15	29	44	60
95	6	15	28	43	58
100	6	15	28	42	57
105	6	15	27	41	56
110	6	15	27	40	54
115	6	15	26	39	53
120	6	15	26	39	52
125	6	14	25	38	51
130	6	14	25	37	50
135	6	14	24	36	48
140	6	14	24	35	47

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	8	21	37	55
20	< 1	12	28	47	67
25	1	13	30	49	69
30	1	13	30	49	69
35	1	13	30	49	69
40	1	13	30	49	69
45	< 1	11	26	45	64
50	< 1	9	23	40	58
55	< 1	7	19	34	51
60	< 1	4	15	29	44
65	< 1	< 1	10	23	37
70	< 1	< 1	7	18	31
75	< 1	< 1	4	13	24
80	< 1	< 1	< 1	9	19
85	< 1	< 1	< 1	6	14
90	< 1	< 1	< 1	2	10

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	12	25	41	57
45	3	13	26	40	56
50	4	13	26	39	54
55	5	14	25	38	52
60	5	14	25	37	50
65	6	13	24	36	48
70	6	13	23	35	46
75	6	13	23	34	45
80	6	13	22	32	43
85	6	12	21	31	42
90	6	12	21	30	40
95	5	11	20	29	39
100	5	11	19	28	38
105	5	11	19	27	36
110	5	10	18	26	35
115	4	10	17	25	34
120	4	10	17	25	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	16	29	42
20	1	10	23	37	52
25	2	12	24	39	54
30	2	12	24	39	54
35	2	12	24	39	54
40	2	12	24	39	54
45	< 1	10	21	35	50
50	< 1	8	18	31	45
55	< 1	5	14	26	39
60	< 1	2	11	21	33
65	< 1	< 1	8	17	27
70	< 1	< 1	4	12	21
75	< 1	< 1	1	8	16
80	< 1	< 1	< 1	5	11
85	< 1	< 1	< 1	1	8
90	< 1	< 1	< 1	< 1	5

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	285
2	3	12	16%	218
3	3	15	11%	156
4	4	10	7%	104
5	3	20	5%	73
6	4	12	5%	64
7	3	8	4%	59
8	2	10	3%	42
9	2	12	3%	41
10	5	10	2%	30

Back Extension Standards

Measured in kg

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

Male

Male Back Extension Standards

Entire Community

Reps

How many reps of Back Extension should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Back Extension should I do?

Calculate Your Strength Level

Female

Female Back Extension Standards

Entire Community

Reps

How many reps of Back Extension should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Back Extension should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	11	28	49	71
55	< 1	12	29	49	70
60	1	13	30	48	69
65	3	14	30	48	67
70	4	15	30	47	66
75	4	15	30	46	64
80	5	15	29	46	63
85	5	15	29	45	61
90	6	15	29	44	60
95	6	15	28	43	58
100	6	15	28	42	57
105	6	15	27	41	56
110	6	15	27	40	54
115	6	15	26	39	53
120	6	15	26	39	52
125	6	14	25	38	51
130	6	14	25	37	50
135	6	14	24	36	48
140	6	14	24	35	47

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	8	21	37	55
20	< 1	12	28	47	67
25	1	13	30	49	69
30	1	13	30	49	69
35	1	13	30	49	69
40	1	13	30	49	69
45	< 1	11	26	45	64
50	< 1	9	23	40	58
55	< 1	7	19	34	51
60	< 1	4	15	29	44
65	< 1	< 1	10	23	37
70	< 1	< 1	7	18	31
75	< 1	< 1	4	13	24
80	< 1	< 1	< 1	9	19
85	< 1	< 1	< 1	6	14
90	< 1	< 1	< 1	2	10

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	12	25	41	57
45	3	13	26	40	56
50	4	13	26	39	54
55	5	14	25	38	52
60	5	14	25	37	50
65	6	13	24	36	48
70	6	13	23	35	46
75	6	13	23	34	45
80	6	13	22	32	43
85	6	12	21	31	42
90	6	12	21	30	40
95	5	11	20	29	39
100	5	11	19	28	38
105	5	11	19	27	36
110	5	10	18	26	35
115	4	10	17	25	34
120	4	10	17	25	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	16	29	42
20	1	10	23	37	52
25	2	12	24	39	54
30	2	12	24	39	54
35	2	12	24	39	54
40	2	12	24	39	54
45	< 1	10	21	35	50
50	< 1	8	18	31	45
55	< 1	5	14	26	39
60	< 1	2	11	21	33
65	< 1	< 1	8	17	27
70	< 1	< 1	4	12	21
75	< 1	< 1	1	8	16
80	< 1	< 1	< 1	5	11
85	< 1	< 1	< 1	1	8
90	< 1	< 1	< 1	< 1	5

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	285
2	3	12	16%	218
3	3	15	11%	156
4	4	10	7%	104
5	3	20	5%	73
6	4	12	5%	64
7	3	8	4%	59
8	2	10	3%	42
9	2	12	3%	41
10	5	10	2%	30