Barbell Shrug

Barbell Shrug Standards

Measured in kg

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

Our community Barbell Shrug standards are based on 241,399 lifts by Strength Level users

Male Barbell Shrug Standards (kg)

Entire Community

Strength Level Weight
Beginner 46 kg
Novice 82 kg
Intermediate 131 kg
Advanced 191 kg
Elite 258 kg
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 1.00x
Intermediate 1.50x
Advanced 2.25x
Elite 3.25x

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

What is the average Barbell Shrug? The average Barbell Shrug weight for a male lifter is 131 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Shrug? Male beginners should aim to lift 46 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

BW Beg. Nov. Int. Adv. Elite
50 17 38 69 108 155
55 22 46 79 122 171
60 28 54 90 135 186
65 34 62 100 147 201
70 40 70 110 159 215
75 46 78 120 171 228
80 52 85 129 182 241
85 58 93 139 193 254
90 64 100 148 204 266
95 70 108 156 214 278
100 75 115 165 224 289
105 81 122 173 234 300
110 87 129 181 243 311
115 92 135 189 253 321
120 98 142 197 262 332
125 103 148 205 270 341
130 108 155 212 279 351
135 113 161 220 287 360
140 119 167 227 295 370
Age Beg. Nov. Int. Adv. Elite
15 39 70 111 162 220
20 45 80 127 186 252
25 46 82 131 191 258
30 46 82 131 191 258
35 46 82 131 191 258
40 46 82 131 191 258
45 44 78 124 181 245
50 41 73 116 170 230
55 38 67 108 157 213
60 35 62 98 143 194
65 31 56 89 129 175
70 28 50 80 116 157
75 25 45 71 104 141
80 22 40 64 93 126
85 20 36 57 83 113
90 18 32 51 75 102

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

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

3x10 17%
3x12 11%
3x8 9%
4x10 7%
3x15 6%

Calculate Your Strength Level

kg
kg
years old

Female Barbell Shrug Standards (kg)

Entire Community

Strength Level Weight
Beginner 16 kg
Novice 37 kg
Intermediate 67 kg
Advanced 107 kg
Elite 153 kg
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.50x
Intermediate 1.00x
Advanced 1.50x
Elite 2.25x

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

What is the average Barbell Shrug? The average Barbell Shrug weight for a female lifter is 67 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Shrug? Female beginners should aim to lift 16 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

BW Beg. Nov. Int. Adv. Elite
40 6 19 41 71 108
45 8 23 47 79 117
50 10 27 52 85 125
55 13 30 57 92 133
60 15 34 61 98 140
65 17 37 66 103 146
70 19 40 70 108 153
75 21 43 74 114 159
80 24 46 78 118 165
85 26 49 82 123 170
90 28 52 86 128 175
95 30 55 89 132 180
100 32 58 93 136 185
105 34 60 96 140 190
110 36 63 99 144 195
115 38 65 102 148 199
120 39 68 105 151 203
Age Beg. Nov. Int. Adv. Elite
15 14 31 57 91 130
20 16 36 65 104 149
25 16 37 67 107 153
30 16 37 67 107 153
35 16 37 67 107 153
40 16 37 67 107 153
45 15 35 64 101 145
50 14 33 60 95 136
55 13 30 55 88 126
60 12 27 50 80 115
65 11 25 46 72 104
70 10 22 41 65 93
75 9 20 37 58 83
80 8 18 33 52 75
85 7 16 29 47 67
90 6 14 26 42 60

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

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

3x10 22%
3x8 15%
3x12 9%
2x10 7%
4x10 5%

Calculate Your Strength Level

kg
kg
years old

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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.