Barbell Curl Standards

Measured in kg

Barbell Curl 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 Barbell Curl standards are based on 2,565,545 lifts by Strength Level users

How To

Male
Female

Male

Male Barbell Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	19 kg
Novice	30 kg
Intermediate	45 kg
Advanced	62 kg
Elite	82 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.40x
Intermediate	0.60x
Advanced	0.80x
Elite	1.05x

How much should I be able to Barbell Curl? (kg)

What is the average Barbell Curl? The average Barbell Curl weight for a male lifter is 45 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

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

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	19	30	43	58
55	13	22	33	47	62
60	15	24	36	50	66
65	17	26	39	54	70
70	18	28	41	57	74
75	20	31	44	60	77
80	22	33	46	63	80
85	23	35	49	65	84
90	25	36	51	68	87
95	26	38	53	71	89
100	28	40	55	73	92
105	29	42	57	75	95
110	31	44	60	78	97
115	32	45	61	80	100
120	34	47	63	82	102
125	35	49	65	84	105
130	36	50	67	86	107
135	38	52	69	88	109
140	39	53	71	90	111

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	38	53	70
20	19	30	44	61	80
25	19	30	45	62	82
30	19	30	45	62	82
35	19	30	45	62	82
40	19	30	45	62	82
45	18	29	43	59	77
50	17	27	40	55	72
55	16	25	37	51	67
60	14	23	34	47	61
65	13	20	30	42	55
70	12	18	27	38	50
75	10	17	24	34	45
80	9	15	22	30	40
85	8	13	20	27	36
90	7	12	18	24	32

How many sets and reps of Barbell Curl should I do?

These are the most popular Barbell Curl workouts done by male lifters:

3x10 17%

3x8 11%

3x12 6%

2x8 6%

4x10 6%

2x10 5%

4x8 5%

3x5 5%

3x6 4%

5x5 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	4654
2	3	8	11%	3146
3	3	12	6%	1752
4	2	8	6%	1600
5	4	10	6%	1544
6	2	10	5%	1374
7	4	8	5%	1323
8	3	5	5%	1239
9	3	6	4%	1031
10	5	5	4%	1030

Calculate Your Strength Level

Female

Female Barbell Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	8 kg
Novice	15 kg
Intermediate	24 kg
Advanced	36 kg
Elite	50 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.40x
Advanced	0.55x
Elite	0.75x

How much should I be able to Barbell Curl? (kg)

What is the average Barbell Curl? The average Barbell Curl weight for a female lifter is 24 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Curl? Female beginners should aim to lift 8 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	10	17	27	38
45	5	11	19	29	41
50	6	12	20	31	43
55	7	13	22	33	45
60	8	14	23	34	47
65	8	15	24	36	49
70	9	16	26	37	51
75	10	17	27	39	52
80	11	18	28	40	54
85	11	19	29	41	55
90	12	20	30	43	57
95	12	21	31	44	58
100	13	21	32	45	59
105	14	22	33	46	61
110	14	23	34	47	62
115	15	24	35	48	63
120	15	24	36	49	64

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	21	31	42
20	8	14	24	35	48
25	8	15	24	36	50
30	8	15	24	36	50
35	8	15	24	36	50
40	8	15	24	36	50
45	8	14	23	34	47
50	7	13	22	32	44
55	6	12	20	30	41
60	6	11	18	27	37
65	5	10	16	24	34
70	5	9	15	22	30
75	4	8	13	20	27
80	4	7	12	18	24
85	3	6	11	16	22
90	3	6	10	14	20

How many sets and reps of Barbell Curl should I do?

These are the most popular Barbell Curl workouts done by female lifters:

3x10 20%

3x8 12%

3x12 9%

4x10 7%

2x10 5%

4x12 4%

3x15 4%

4x8 3%

3x6 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	697
2	3	8	12%	422
3	3	12	9%	314
4	4	10	7%	241
5	2	10	5%	173
6	4	12	4%	142
7	3	15	4%	129
8	4	8	3%	119
9	3	6	3%	110
10	2	8	3%	99

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.

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	11	19	30	43	58
55	13	22	33	47	62
60	15	24	36	50	66
65	17	26	39	54	70
70	18	28	41	57	74
75	20	31	44	60	77
80	22	33	46	63	80
85	23	35	49	65	84
90	25	36	51	68	87
95	26	38	53	71	89
100	28	40	55	73	92
105	29	42	57	75	95
110	31	44	60	78	97
115	32	45	61	80	100
120	34	47	63	82	102
125	35	49	65	84	105
130	36	50	67	86	107
135	38	52	69	88	109
140	39	53	71	90	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	38	53	70
20	19	30	44	61	80
25	19	30	45	62	82
30	19	30	45	62	82
35	19	30	45	62	82
40	19	30	45	62	82
45	18	29	43	59	77
50	17	27	40	55	72
55	16	25	37	51	67
60	14	23	34	47	61
65	13	20	30	42	55
70	12	18	27	38	50
75	10	17	24	34	45
80	9	15	22	30	40
85	8	13	20	27	36
90	7	12	18	24	32

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	10	17	27	38
45	5	11	19	29	41
50	6	12	20	31	43
55	7	13	22	33	45
60	8	14	23	34	47
65	8	15	24	36	49
70	9	16	26	37	51
75	10	17	27	39	52
80	11	18	28	40	54
85	11	19	29	41	55
90	12	20	30	43	57
95	12	21	31	44	58
100	13	21	32	45	59
105	14	22	33	46	61
110	14	23	34	47	62
115	15	24	35	48	63
120	15	24	36	49	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	21	31	42
20	8	14	24	35	48
25	8	15	24	36	50
30	8	15	24	36	50
35	8	15	24	36	50
40	8	15	24	36	50
45	8	14	23	34	47
50	7	13	22	32	44
55	6	12	20	30	41
60	6	11	18	27	37
65	5	10	16	24	34
70	5	9	15	22	30
75	4	8	13	20	27
80	4	7	12	18	24
85	3	6	11	16	22
90	3	6	10	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	697
2	3	8	12%	422
3	3	12	9%	314
4	4	10	7%	241
5	2	10	5%	173
6	4	12	4%	142
7	3	15	4%	129
8	4	8	3%	119
9	3	6	3%	110
10	2	8	3%	99

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	19	30	43	58
55	13	22	33	47	62
60	15	24	36	50	66
65	17	26	39	54	70
70	18	28	41	57	74
75	20	31	44	60	77
80	22	33	46	63	80
85	23	35	49	65	84
90	25	36	51	68	87
95	26	38	53	71	89
100	28	40	55	73	92
105	29	42	57	75	95
110	31	44	60	78	97
115	32	45	61	80	100
120	34	47	63	82	102
125	35	49	65	84	105
130	36	50	67	86	107
135	38	52	69	88	109
140	39	53	71	90	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	38	53	70
20	19	30	44	61	80
25	19	30	45	62	82
30	19	30	45	62	82
35	19	30	45	62	82
40	19	30	45	62	82
45	18	29	43	59	77
50	17	27	40	55	72
55	16	25	37	51	67
60	14	23	34	47	61
65	13	20	30	42	55
70	12	18	27	38	50
75	10	17	24	34	45
80	9	15	22	30	40
85	8	13	20	27	36
90	7	12	18	24	32

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	10	17	27	38
45	5	11	19	29	41
50	6	12	20	31	43
55	7	13	22	33	45
60	8	14	23	34	47
65	8	15	24	36	49
70	9	16	26	37	51
75	10	17	27	39	52
80	11	18	28	40	54
85	11	19	29	41	55
90	12	20	30	43	57
95	12	21	31	44	58
100	13	21	32	45	59
105	14	22	33	46	61
110	14	23	34	47	62
115	15	24	35	48	63
120	15	24	36	49	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	21	31	42
20	8	14	24	35	48
25	8	15	24	36	50
30	8	15	24	36	50
35	8	15	24	36	50
40	8	15	24	36	50
45	8	14	23	34	47
50	7	13	22	32	44
55	6	12	20	30	41
60	6	11	18	27	37
65	5	10	16	24	34
70	5	9	15	22	30
75	4	8	13	20	27
80	4	7	12	18	24
85	3	6	11	16	22
90	3	6	10	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	697
2	3	8	12%	422
3	3	12	9%	314
4	4	10	7%	241
5	2	10	5%	173
6	4	12	4%	142
7	3	15	4%	129
8	4	8	3%	119
9	3	6	3%	110
10	2	8	3%	99

Barbell Curl Standards

Measured in kg

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

Male

Male Barbell Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Curl should I do?

Calculate Your Strength Level

Female

Female Barbell Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Curl 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	11	19	30	43	58
55	13	22	33	47	62
60	15	24	36	50	66
65	17	26	39	54	70
70	18	28	41	57	74
75	20	31	44	60	77
80	22	33	46	63	80
85	23	35	49	65	84
90	25	36	51	68	87
95	26	38	53	71	89
100	28	40	55	73	92
105	29	42	57	75	95
110	31	44	60	78	97
115	32	45	61	80	100
120	34	47	63	82	102
125	35	49	65	84	105
130	36	50	67	86	107
135	38	52	69	88	109
140	39	53	71	90	111

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	26	38	53	70
20	19	30	44	61	80
25	19	30	45	62	82
30	19	30	45	62	82
35	19	30	45	62	82
40	19	30	45	62	82
45	18	29	43	59	77
50	17	27	40	55	72
55	16	25	37	51	67
60	14	23	34	47	61
65	13	20	30	42	55
70	12	18	27	38	50
75	10	17	24	34	45
80	9	15	22	30	40
85	8	13	20	27	36
90	7	12	18	24	32

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	10	17	27	38
45	5	11	19	29	41
50	6	12	20	31	43
55	7	13	22	33	45
60	8	14	23	34	47
65	8	15	24	36	49
70	9	16	26	37	51
75	10	17	27	39	52
80	11	18	28	40	54
85	11	19	29	41	55
90	12	20	30	43	57
95	12	21	31	44	58
100	13	21	32	45	59
105	14	22	33	46	61
110	14	23	34	47	62
115	15	24	35	48	63
120	15	24	36	49	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	13	21	31	42
20	8	14	24	35	48
25	8	15	24	36	50
30	8	15	24	36	50
35	8	15	24	36	50
40	8	15	24	36	50
45	8	14	23	34	47
50	7	13	22	32	44
55	6	12	20	30	41
60	6	11	18	27	37
65	5	10	16	24	34
70	5	9	15	22	30
75	4	8	13	20	27
80	4	7	12	18	24
85	3	6	11	16	22
90	3	6	10	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	697
2	3	8	12%	422
3	3	12	9%	314
4	4	10	7%	241
5	2	10	5%	173
6	4	12	4%	142
7	3	15	4%	129
8	4	8	3%	119
9	3	6	3%	110
10	2	8	3%	99