Barbell Power Shrug Standards (kg)

The average Barbell Power Shrug is 155 kg for men and 83 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	65 kg
Novice	104 kg
Intermediate	155 kg
Advanced	217 kg
Elite	285 kg

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? (kg)

What is the average Barbell Power Shrug? The average Barbell Power Shrug weight for a male lifter is 155 kg (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 65 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	28	52	86	128	176
55	35	61	98	143	193
60	42	71	109	156	209
65	49	80	120	170	224
70	55	88	131	182	239
75	62	97	142	195	253
80	69	105	152	206	266
85	76	114	162	218	279
90	82	122	171	229	292
95	89	130	180	240	304
100	95	137	189	250	316
105	101	145	198	260	327
110	108	152	207	270	338
115	114	159	215	279	349
120	120	166	223	289	359
125	126	173	231	298	369
130	131	180	239	307	379
135	137	187	247	315	389
140	142	193	254	324	398

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	89	132	185	243
20	63	101	151	211	278
25	65	104	155	217	285
30	65	104	155	217	285
35	65	104	155	217	285
40	65	104	155	217	285
45	61	98	147	205	270
50	57	92	137	192	252
55	53	85	127	177	233
60	48	78	116	162	213
65	44	70	105	146	193
70	39	63	94	132	173
75	35	57	85	118	155
80	31	51	76	106	139
85	28	45	68	95	125
90	25	41	61	85	112

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:

3x516%

3x1215%

4x513%

4x88%

5x37%

3x85%

3x155%

2x54%

3x104%

2x84%

5x54%

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	27 kg
Novice	50 kg
Intermediate	83 kg
Advanced	123 kg
Elite	170 kg

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? (kg)

What is the average Barbell Power Shrug? The average Barbell Power Shrug weight for a female lifter is 83 kg (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 27 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	12	29	53	84	121
45	15	33	59	92	131
50	18	38	65	99	139
55	21	42	70	106	147
60	24	46	76	113	155
65	27	50	81	119	162
70	30	54	85	124	169
75	33	57	90	130	175
80	35	61	94	135	181
85	38	64	98	140	187
90	41	67	103	145	193
95	43	71	106	150	198
100	46	74	110	154	203
105	48	77	114	159	208
110	50	79	117	163	213
115	52	82	121	167	217
120	55	85	124	171	222

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	43	71	105	145
20	26	49	81	120	165
25	27	50	83	123	170
30	27	50	83	123	170
35	27	50	83	123	170
40	27	50	83	123	170
45	25	48	78	117	161
50	24	45	73	109	150
55	22	41	68	101	139
60	20	38	62	92	127
65	18	34	56	83	115
70	16	31	50	75	103
75	15	27	45	67	92
80	13	25	40	60	83
85	12	22	36	54	74
90	11	20	32	48	67

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:

3x8100%

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
50	28	52	86	128	176
55	35	61	98	143	193
60	42	71	109	156	209
65	49	80	120	170	224
70	55	88	131	182	239
75	62	97	142	195	253
80	69	105	152	206	266
85	76	114	162	218	279
90	82	122	171	229	292
95	89	130	180	240	304
100	95	137	189	250	316
105	101	145	198	260	327
110	108	152	207	270	338
115	114	159	215	279	349
120	120	166	223	289	359
125	126	173	231	298	369
130	131	180	239	307	379
135	137	187	247	315	389
140	142	193	254	324	398

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	89	132	185	243
20	63	101	151	211	278
25	65	104	155	217	285
30	65	104	155	217	285
35	65	104	155	217	285
40	65	104	155	217	285
45	61	98	147	205	270
50	57	92	137	192	252
55	53	85	127	177	233
60	48	78	116	162	213
65	44	70	105	146	193
70	39	63	94	132	173
75	35	57	85	118	155
80	31	51	76	106	139
85	28	45	68	95	125
90	25	41	61	85	112

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
40	12	29	53	84	121
45	15	33	59	92	131
50	18	38	65	99	139
55	21	42	70	106	147
60	24	46	76	113	155
65	27	50	81	119	162
70	30	54	85	124	169
75	33	57	90	130	175
80	35	61	94	135	181
85	38	64	98	140	187
90	41	67	103	145	193
95	43	71	106	150	198
100	46	74	110	154	203
105	48	77	114	159	208
110	50	79	117	163	213
115	52	82	121	167	217
120	55	85	124	171	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	43	71	105	145
20	26	49	81	120	165
25	27	50	83	123	170
30	27	50	83	123	170
35	27	50	83	123	170
40	27	50	83	123	170
45	25	48	78	117	161
50	24	45	73	109	150
55	22	41	68	101	139
60	20	38	62	92	127
65	18	34	56	83	115
70	16	31	50	75	103
75	15	27	45	67	92
80	13	25	40	60	83
85	12	22	36	54	74
90	11	20	32	48	67

BW	Beg.	Nov.	Int.	Adv.	Elite
50	28	52	86	128	176
55	35	61	98	143	193
60	42	71	109	156	209
65	49	80	120	170	224
70	55	88	131	182	239
75	62	97	142	195	253
80	69	105	152	206	266
85	76	114	162	218	279
90	82	122	171	229	292
95	89	130	180	240	304
100	95	137	189	250	316
105	101	145	198	260	327
110	108	152	207	270	338
115	114	159	215	279	349
120	120	166	223	289	359
125	126	173	231	298	369
130	131	180	239	307	379
135	137	187	247	315	389
140	142	193	254	324	398

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	89	132	185	243
20	63	101	151	211	278
25	65	104	155	217	285
30	65	104	155	217	285
35	65	104	155	217	285
40	65	104	155	217	285
45	61	98	147	205	270
50	57	92	137	192	252
55	53	85	127	177	233
60	48	78	116	162	213
65	44	70	105	146	193
70	39	63	94	132	173
75	35	57	85	118	155
80	31	51	76	106	139
85	28	45	68	95	125
90	25	41	61	85	112

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
40	12	29	53	84	121
45	15	33	59	92	131
50	18	38	65	99	139
55	21	42	70	106	147
60	24	46	76	113	155
65	27	50	81	119	162
70	30	54	85	124	169
75	33	57	90	130	175
80	35	61	94	135	181
85	38	64	98	140	187
90	41	67	103	145	193
95	43	71	106	150	198
100	46	74	110	154	203
105	48	77	114	159	208
110	50	79	117	163	213
115	52	82	121	167	217
120	55	85	124	171	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	43	71	105	145
20	26	49	81	120	165
25	27	50	83	123	170
30	27	50	83	123	170
35	27	50	83	123	170
40	27	50	83	123	170
45	25	48	78	117	161
50	24	45	73	109	150
55	22	41	68	101	139
60	20	38	62	92	127
65	18	34	56	83	115
70	16	31	50	75	103
75	15	27	45	67	92
80	13	25	40	60	83
85	12	22	36	54	74
90	11	20	32	48	67

Barbell Power Shrug Standards (kg)

Male

Male Barbell Power Shrug Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	28	52	86	128	176
55	35	61	98	143	193
60	42	71	109	156	209
65	49	80	120	170	224
70	55	88	131	182	239
75	62	97	142	195	253
80	69	105	152	206	266
85	76	114	162	218	279
90	82	122	171	229	292
95	89	130	180	240	304
100	95	137	189	250	316
105	101	145	198	260	327
110	108	152	207	270	338
115	114	159	215	279	349
120	120	166	223	289	359
125	126	173	231	298	369
130	131	180	239	307	379
135	137	187	247	315	389
140	142	193	254	324	398

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	89	132	185	243
20	63	101	151	211	278
25	65	104	155	217	285
30	65	104	155	217	285
35	65	104	155	217	285
40	65	104	155	217	285
45	61	98	147	205	270
50	57	92	137	192	252
55	53	85	127	177	233
60	48	78	116	162	213
65	44	70	105	146	193
70	39	63	94	132	173
75	35	57	85	118	155
80	31	51	76	106	139
85	28	45	68	95	125
90	25	41	61	85	112

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
40	12	29	53	84	121
45	15	33	59	92	131
50	18	38	65	99	139
55	21	42	70	106	147
60	24	46	76	113	155
65	27	50	81	119	162
70	30	54	85	124	169
75	33	57	90	130	175
80	35	61	94	135	181
85	38	64	98	140	187
90	41	67	103	145	193
95	43	71	106	150	198
100	46	74	110	154	203
105	48	77	114	159	208
110	50	79	117	163	213
115	52	82	121	167	217
120	55	85	124	171	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	43	71	105	145
20	26	49	81	120	165
25	27	50	83	123	170
30	27	50	83	123	170
35	27	50	83	123	170
40	27	50	83	123	170
45	25	48	78	117	161
50	24	45	73	109	150
55	22	41	68	101	139
60	20	38	62	92	127
65	18	34	56	83	115
70	16	31	50	75	103
75	15	27	45	67	92
80	13	25	40	60	83
85	12	22	36	54	74
90	11	20	32	48	67