Barbell Power Shrug Standards (lb)

The average Barbell Power Shrug is 342 lb for men and 183 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Barbell Power Shrug strength standards are based on 93,569 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Barbell Power Shrug Standards (lb)

Weight

Strength Level	Weight
Beginner	142 lb
Novice	229 lb
Intermediate	342 lb
Advanced	478 lb
Elite	628 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	2.00x
Advanced	2.75x
Elite	3.50x

How much should I be able to Barbell Power Shrug? (lb)

What is the average Barbell Power Shrug? The average Barbell Power Shrug weight for a male lifter is 342 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Power Shrug? Male beginners should aim to lift 142 lb (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
110	61	115	189	282	388
120	75	133	213	311	422
130	89	152	236	338	454
140	102	170	258	365	485
150	116	187	280	391	514
160	130	205	301	416	543
170	144	222	322	440	570
180	157	238	342	463	597
190	171	255	361	486	623
200	184	271	380	508	647
210	197	286	399	529	671
220	209	302	417	550	695
230	222	317	434	570	718
240	234	332	452	590	740
250	246	346	468	609	761
260	258	360	485	628	782
270	270	374	501	646	803
280	282	388	517	664	823
290	293	401	532	682	842
300	305	414	547	699	861
310	316	427	562	716	880

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	121	195	292	407	536
20	139	223	333	465	612
25	142	229	342	478	628
30	142	229	342	478	628
35	142	229	342	478	628
40	142	229	342	478	628
45	135	217	324	453	595
50	126	203	303	423	556
55	116	187	280	390	513
60	106	171	255	356	469
65	96	155	231	323	424
70	86	139	208	290	382
75	78	125	186	260	342
80	69	112	167	233	307
85	62	100	150	209	275
90	56	90	134	187	246

How many sets and reps of Barbell Power Shrug should I do?

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

3x5 16%

3x12 15%

4x5 13%

4x8 8%

5x3 7%

3x8 5%

3x15 5%

2x5 4%

3x10 4%

2x8 4%

5x5 4%

Rank	Sets	Reps	Percent	Workouts
1	3	5	16%	14
2	3	12	15%	13
3	4	5	13%	11
4	4	8	8%	7
5	5	3	7%	6
6	3	8	5%	4
6	3	15	5%	4
8	2	5	4%	3
8	3	10	4%	3
8	2	8	4%	3
8	5	5	4%	3

Female

Female Barbell Power Shrug Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	59 lb
Novice	111 lb
Intermediate	183 lb
Advanced	272 lb
Elite	374 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.50x

How much should I be able to Barbell Power Shrug? (lb)

What is the average Barbell Power Shrug? The average Barbell Power Shrug weight for a female lifter is 183 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Power Shrug? Female beginners should aim to lift 59 lb (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
90	28	65	118	189	271
100	34	74	131	204	289
110	41	83	143	219	307
120	47	91	154	232	323
130	52	99	164	245	338
140	58	107	174	258	352
150	64	115	184	269	366
160	69	122	193	281	379
170	75	129	202	291	392
180	80	136	211	302	404
190	85	143	219	312	415
200	90	149	227	321	426
210	95	156	235	331	437
220	100	162	243	340	447
230	105	168	250	348	457
240	109	174	257	357	467
250	114	179	264	365	476
260	118	185	271	373	485

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	95	156	232	319
20	58	108	178	265	364
25	59	111	183	272	374
30	59	111	183	272	374
35	59	111	183	272	374
40	59	111	183	272	374
45	56	105	173	258	354
50	52	98	162	241	331
55	48	91	149	222	306
60	44	83	136	203	279
65	40	75	123	184	253
70	36	67	111	165	227
75	32	60	100	148	204
80	29	54	89	133	182
85	26	48	80	119	163
90	23	44	72	107	147

How many sets and reps of Barbell Power Shrug should I do?

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

3x8 100%

Rank	Sets	Reps	Percent	Workouts
1	3	8	100%	3

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Barbell Power Shrug strength standards

Strength Level analysed 1,154 qualifying results from 93,569 community lifts to produce our Barbell Power Shrug strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	93,569
Qualifying results	1,154
Male results	1,127
Female results	27
Data start	1 November 2020
Data cutoff	4 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	61	115	189	282	388
120	75	133	213	311	422
130	89	152	236	338	454
140	102	170	258	365	485
150	116	187	280	391	514
160	130	205	301	416	543
170	144	222	322	440	570
180	157	238	342	463	597
190	171	255	361	486	623
200	184	271	380	508	647
210	197	286	399	529	671
220	209	302	417	550	695
230	222	317	434	570	718
240	234	332	452	590	740
250	246	346	468	609	761
260	258	360	485	628	782
270	270	374	501	646	803
280	282	388	517	664	823
290	293	401	532	682	842
300	305	414	547	699	861
310	316	427	562	716	880

Age	Beg.	Nov.	Int.	Adv.	Elite
15	121	195	292	407	536
20	139	223	333	465	612
25	142	229	342	478	628
30	142	229	342	478	628
35	142	229	342	478	628
40	142	229	342	478	628
45	135	217	324	453	595
50	126	203	303	423	556
55	116	187	280	390	513
60	106	171	255	356	469
65	96	155	231	323	424
70	86	139	208	290	382
75	78	125	186	260	342
80	69	112	167	233	307
85	62	100	150	209	275
90	56	90	134	187	246

Rank	Sets	Reps	Percent	Workouts
1	3	5	16%	14
2	3	12	15%	13
3	4	5	13%	11
4	4	8	8%	7
5	5	3	7%	6
6	3	8	5%	4
6	3	15	5%	4
8	2	5	4%	3
8	3	10	4%	3
8	2	8	4%	3
8	5	5	4%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
90	28	65	118	189	271
100	34	74	131	204	289
110	41	83	143	219	307
120	47	91	154	232	323
130	52	99	164	245	338
140	58	107	174	258	352
150	64	115	184	269	366
160	69	122	193	281	379
170	75	129	202	291	392
180	80	136	211	302	404
190	85	143	219	312	415
200	90	149	227	321	426
210	95	156	235	331	437
220	100	162	243	340	447
230	105	168	250	348	457
240	109	174	257	357	467
250	114	179	264	365	476
260	118	185	271	373	485

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	95	156	232	319
20	58	108	178	265	364
25	59	111	183	272	374
30	59	111	183	272	374
35	59	111	183	272	374
40	59	111	183	272	374
45	56	105	173	258	354
50	52	98	162	241	331
55	48	91	149	222	306
60	44	83	136	203	279
65	40	75	123	184	253
70	36	67	111	165	227
75	32	60	100	148	204
80	29	54	89	133	182
85	26	48	80	119	163
90	23	44	72	107	147

BW	Beg.	Nov.	Int.	Adv.	Elite
110	61	115	189	282	388
120	75	133	213	311	422
130	89	152	236	338	454
140	102	170	258	365	485
150	116	187	280	391	514
160	130	205	301	416	543
170	144	222	322	440	570
180	157	238	342	463	597
190	171	255	361	486	623
200	184	271	380	508	647
210	197	286	399	529	671
220	209	302	417	550	695
230	222	317	434	570	718
240	234	332	452	590	740
250	246	346	468	609	761
260	258	360	485	628	782
270	270	374	501	646	803
280	282	388	517	664	823
290	293	401	532	682	842
300	305	414	547	699	861
310	316	427	562	716	880

Age	Beg.	Nov.	Int.	Adv.	Elite
15	121	195	292	407	536
20	139	223	333	465	612
25	142	229	342	478	628
30	142	229	342	478	628
35	142	229	342	478	628
40	142	229	342	478	628
45	135	217	324	453	595
50	126	203	303	423	556
55	116	187	280	390	513
60	106	171	255	356	469
65	96	155	231	323	424
70	86	139	208	290	382
75	78	125	186	260	342
80	69	112	167	233	307
85	62	100	150	209	275
90	56	90	134	187	246

Rank	Sets	Reps	Percent	Workouts
1	3	5	16%	14
2	3	12	15%	13
3	4	5	13%	11
4	4	8	8%	7
5	5	3	7%	6
6	3	8	5%	4
6	3	15	5%	4
8	2	5	4%	3
8	3	10	4%	3
8	2	8	4%	3
8	5	5	4%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
90	28	65	118	189	271
100	34	74	131	204	289
110	41	83	143	219	307
120	47	91	154	232	323
130	52	99	164	245	338
140	58	107	174	258	352
150	64	115	184	269	366
160	69	122	193	281	379
170	75	129	202	291	392
180	80	136	211	302	404
190	85	143	219	312	415
200	90	149	227	321	426
210	95	156	235	331	437
220	100	162	243	340	447
230	105	168	250	348	457
240	109	174	257	357	467
250	114	179	264	365	476
260	118	185	271	373	485

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	95	156	232	319
20	58	108	178	265	364
25	59	111	183	272	374
30	59	111	183	272	374
35	59	111	183	272	374
40	59	111	183	272	374
45	56	105	173	258	354
50	52	98	162	241	331
55	48	91	149	222	306
60	44	83	136	203	279
65	40	75	123	184	253
70	36	67	111	165	227
75	32	60	100	148	204
80	29	54	89	133	182
85	26	48	80	119	163
90	23	44	72	107	147

Barbell Power Shrug Standards (lb)

Male

Male Barbell Power Shrug Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Power Shrug? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Power Shrug should I do?

Female

Female Barbell Power Shrug Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Power Shrug? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Power Shrug should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Barbell Power Shrug strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	61	115	189	282	388
120	75	133	213	311	422
130	89	152	236	338	454
140	102	170	258	365	485
150	116	187	280	391	514
160	130	205	301	416	543
170	144	222	322	440	570
180	157	238	342	463	597
190	171	255	361	486	623
200	184	271	380	508	647
210	197	286	399	529	671
220	209	302	417	550	695
230	222	317	434	570	718
240	234	332	452	590	740
250	246	346	468	609	761
260	258	360	485	628	782
270	270	374	501	646	803
280	282	388	517	664	823
290	293	401	532	682	842
300	305	414	547	699	861
310	316	427	562	716	880

Age	Beg.	Nov.	Int.	Adv.	Elite
15	121	195	292	407	536
20	139	223	333	465	612
25	142	229	342	478	628
30	142	229	342	478	628
35	142	229	342	478	628
40	142	229	342	478	628
45	135	217	324	453	595
50	126	203	303	423	556
55	116	187	280	390	513
60	106	171	255	356	469
65	96	155	231	323	424
70	86	139	208	290	382
75	78	125	186	260	342
80	69	112	167	233	307
85	62	100	150	209	275
90	56	90	134	187	246

Rank	Sets	Reps	Percent	Workouts
1	3	5	16%	14
2	3	12	15%	13
3	4	5	13%	11
4	4	8	8%	7
5	5	3	7%	6
6	3	8	5%	4
6	3	15	5%	4
8	2	5	4%	3
8	3	10	4%	3
8	2	8	4%	3
8	5	5	4%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
90	28	65	118	189	271
100	34	74	131	204	289
110	41	83	143	219	307
120	47	91	154	232	323
130	52	99	164	245	338
140	58	107	174	258	352
150	64	115	184	269	366
160	69	122	193	281	379
170	75	129	202	291	392
180	80	136	211	302	404
190	85	143	219	312	415
200	90	149	227	321	426
210	95	156	235	331	437
220	100	162	243	340	447
230	105	168	250	348	457
240	109	174	257	357	467
250	114	179	264	365	476
260	118	185	271	373	485

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	95	156	232	319
20	58	108	178	265	364
25	59	111	183	272	374
30	59	111	183	272	374
35	59	111	183	272	374
40	59	111	183	272	374
45	56	105	173	258	354
50	52	98	162	241	331
55	48	91	149	222	306
60	44	83	136	203	279
65	40	75	123	184	253
70	36	67	111	165	227
75	32	60	100	148	204
80	29	54	89	133	182
85	26	48	80	119	163
90	23	44	72	107	147