Barbell Shrug Standards (lb)

The average Barbell Shrug is 279 lb for men and 149 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Barbell Shrug strength standards are based on 372,602 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Barbell Shrug Standards (lb)

Weight

Strength Level	Weight
Beginner	103 lb
Novice	178 lb
Intermediate	279 lb
Advanced	401 lb
Elite	539 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

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

What is the average Barbell Shrug? The average Barbell Shrug weight for a male lifter is 279 lb (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 103 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	41	86	150	232	327
120	52	102	171	257	357
130	64	117	191	282	386
140	75	133	210	306	414
150	87	148	229	329	440
160	98	163	248	351	466
170	110	178	266	373	491
180	121	192	284	394	515
190	133	207	301	414	538
200	144	221	318	434	560
210	155	234	335	453	582
220	166	248	351	472	603
230	177	261	367	490	624
240	188	274	382	508	644
250	199	287	397	525	664
260	209	300	412	542	683
270	219	312	426	558	701
280	230	324	440	575	719
290	240	336	454	590	737
300	250	348	468	606	754
310	259	359	481	621	771

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	152	237	342	459
20	101	174	271	391	525
25	103	178	279	401	539
30	103	178	279	401	539
35	103	178	279	401	539
40	103	178	279	401	539
45	98	169	264	380	511
50	91	158	247	355	477
55	84	146	228	328	440
60	77	133	208	299	402
65	70	120	188	271	364
70	63	108	169	244	328
75	56	97	152	219	294
80	50	87	136	196	263
85	45	78	122	175	236
90	41	70	109	157	211

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%

4x12 4%

2x10 4%

5x10 3%

3x6 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	1483
2	3	12	11%	1027
3	3	8	9%	841
4	4	10	7%	633
5	3	15	6%	571
6	4	12	4%	376
7	2	10	4%	317
8	5	10	3%	298
9	3	6	3%	249
10	5	5	3%	238

Female

Female Barbell Shrug Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	40 lb
Novice	84 lb
Intermediate	149 lb
Advanced	231 lb
Elite	326 lb

Bodyweight Ratio

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? (lb)

What is the average Barbell Shrug? The average Barbell Shrug weight for a female lifter is 149 lb (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 40 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	16	45	91	153	227
100	21	53	102	168	245
110	26	61	113	181	262
120	31	68	123	194	277
130	36	76	133	207	292
140	41	83	143	218	306
150	46	90	152	230	319
160	51	97	161	240	332
170	56	103	169	251	344
180	60	110	177	261	355
190	65	116	185	270	367
200	70	122	193	280	377
210	74	128	200	289	388
220	79	134	208	297	398
230	83	140	215	306	408
240	87	145	221	314	417
250	91	150	228	322	426
260	96	156	235	329	435

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	72	127	197	278
20	39	82	145	225	317
25	40	84	149	231	326
30	40	84	149	231	326
35	40	84	149	231	326
40	40	84	149	231	326
45	38	80	141	218	309
50	35	75	131	204	288
55	33	69	121	188	266
60	30	63	111	172	243
65	27	57	100	156	220
70	24	51	90	140	198
75	22	46	81	126	178
80	20	41	72	113	159
85	17	37	65	101	142
90	16	33	58	90	128

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%

5x5 4%

3x6 4%

4x12 4%

4x20 2%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	132
2	3	8	15%	87
3	3	12	9%	53
4	2	10	7%	41
5	4	10	5%	31
6	5	5	4%	23
7	3	6	4%	22
8	4	12	4%	21
9	4	20	2%	14
9	5	10	2%	14

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 Shrug strength standards

Strength Level analysed 75,410 qualifying results from 372,602 community lifts to produce our Barbell Shrug strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	372,602
Qualifying results	75,410
Male results	72,216
Female results	3,194
Data start	18 August 2017
Data cutoff	5 March 2026

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

Other Languages

Related Body Size Standards

Neck

Men 16 in Women 13 in

Neck Size Standards (in)

2,724 user measurements 2022–2026

View All Body Standards

BW	Beg.	Nov.	Int.	Adv.	Elite
110	41	86	150	232	327
120	52	102	171	257	357
130	64	117	191	282	386
140	75	133	210	306	414
150	87	148	229	329	440
160	98	163	248	351	466
170	110	178	266	373	491
180	121	192	284	394	515
190	133	207	301	414	538
200	144	221	318	434	560
210	155	234	335	453	582
220	166	248	351	472	603
230	177	261	367	490	624
240	188	274	382	508	644
250	199	287	397	525	664
260	209	300	412	542	683
270	219	312	426	558	701
280	230	324	440	575	719
290	240	336	454	590	737
300	250	348	468	606	754
310	259	359	481	621	771

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	152	237	342	459
20	101	174	271	391	525
25	103	178	279	401	539
30	103	178	279	401	539
35	103	178	279	401	539
40	103	178	279	401	539
45	98	169	264	380	511
50	91	158	247	355	477
55	84	146	228	328	440
60	77	133	208	299	402
65	70	120	188	271	364
70	63	108	169	244	328
75	56	97	152	219	294
80	50	87	136	196	263
85	45	78	122	175	236
90	41	70	109	157	211

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	45	91	153	227
100	21	53	102	168	245
110	26	61	113	181	262
120	31	68	123	194	277
130	36	76	133	207	292
140	41	83	143	218	306
150	46	90	152	230	319
160	51	97	161	240	332
170	56	103	169	251	344
180	60	110	177	261	355
190	65	116	185	270	367
200	70	122	193	280	377
210	74	128	200	289	388
220	79	134	208	297	398
230	83	140	215	306	408
240	87	145	221	314	417
250	91	150	228	322	426
260	96	156	235	329	435

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	72	127	197	278
20	39	82	145	225	317
25	40	84	149	231	326
30	40	84	149	231	326
35	40	84	149	231	326
40	40	84	149	231	326
45	38	80	141	218	309
50	35	75	131	204	288
55	33	69	121	188	266
60	30	63	111	172	243
65	27	57	100	156	220
70	24	51	90	140	198
75	22	46	81	126	178
80	20	41	72	113	159
85	17	37	65	101	142
90	16	33	58	90	128

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	132
2	3	8	15%	87
3	3	12	9%	53
4	2	10	7%	41
5	4	10	5%	31
6	5	5	4%	23
7	3	6	4%	22
8	4	12	4%	21
9	4	20	2%	14
9	5	10	2%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
110	41	86	150	232	327
120	52	102	171	257	357
130	64	117	191	282	386
140	75	133	210	306	414
150	87	148	229	329	440
160	98	163	248	351	466
170	110	178	266	373	491
180	121	192	284	394	515
190	133	207	301	414	538
200	144	221	318	434	560
210	155	234	335	453	582
220	166	248	351	472	603
230	177	261	367	490	624
240	188	274	382	508	644
250	199	287	397	525	664
260	209	300	412	542	683
270	219	312	426	558	701
280	230	324	440	575	719
290	240	336	454	590	737
300	250	348	468	606	754
310	259	359	481	621	771

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	152	237	342	459
20	101	174	271	391	525
25	103	178	279	401	539
30	103	178	279	401	539
35	103	178	279	401	539
40	103	178	279	401	539
45	98	169	264	380	511
50	91	158	247	355	477
55	84	146	228	328	440
60	77	133	208	299	402
65	70	120	188	271	364
70	63	108	169	244	328
75	56	97	152	219	294
80	50	87	136	196	263
85	45	78	122	175	236
90	41	70	109	157	211

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	45	91	153	227
100	21	53	102	168	245
110	26	61	113	181	262
120	31	68	123	194	277
130	36	76	133	207	292
140	41	83	143	218	306
150	46	90	152	230	319
160	51	97	161	240	332
170	56	103	169	251	344
180	60	110	177	261	355
190	65	116	185	270	367
200	70	122	193	280	377
210	74	128	200	289	388
220	79	134	208	297	398
230	83	140	215	306	408
240	87	145	221	314	417
250	91	150	228	322	426
260	96	156	235	329	435

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	72	127	197	278
20	39	82	145	225	317
25	40	84	149	231	326
30	40	84	149	231	326
35	40	84	149	231	326
40	40	84	149	231	326
45	38	80	141	218	309
50	35	75	131	204	288
55	33	69	121	188	266
60	30	63	111	172	243
65	27	57	100	156	220
70	24	51	90	140	198
75	22	46	81	126	178
80	20	41	72	113	159
85	17	37	65	101	142
90	16	33	58	90	128

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	132
2	3	8	15%	87
3	3	12	9%	53
4	2	10	7%	41
5	4	10	5%	31
6	5	5	4%	23
7	3	6	4%	22
8	4	12	4%	21
9	4	20	2%	14
9	5	10	2%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
110	41	86	150	232	327
120	52	102	171	257	357
130	64	117	191	282	386
140	75	133	210	306	414
150	87	148	229	329	440
160	98	163	248	351	466
170	110	178	266	373	491
180	121	192	284	394	515
190	133	207	301	414	538
200	144	221	318	434	560
210	155	234	335	453	582
220	166	248	351	472	603
230	177	261	367	490	624
240	188	274	382	508	644
250	199	287	397	525	664
260	209	300	412	542	683
270	219	312	426	558	701
280	230	324	440	575	719
290	240	336	454	590	737
300	250	348	468	606	754
310	259	359	481	621	771

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	152	237	342	459
20	101	174	271	391	525
25	103	178	279	401	539
30	103	178	279	401	539
35	103	178	279	401	539
40	103	178	279	401	539
45	98	169	264	380	511
50	91	158	247	355	477
55	84	146	228	328	440
60	77	133	208	299	402
65	70	120	188	271	364
70	63	108	169	244	328
75	56	97	152	219	294
80	50	87	136	196	263
85	45	78	122	175	236
90	41	70	109	157	211

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16	45	91	153	227
100	21	53	102	168	245
110	26	61	113	181	262
120	31	68	123	194	277
130	36	76	133	207	292
140	41	83	143	218	306
150	46	90	152	230	319
160	51	97	161	240	332
170	56	103	169	251	344
180	60	110	177	261	355
190	65	116	185	270	367
200	70	122	193	280	377
210	74	128	200	289	388
220	79	134	208	297	398
230	83	140	215	306	408
240	87	145	221	314	417
250	91	150	228	322	426
260	96	156	235	329	435

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	72	127	197	278
20	39	82	145	225	317
25	40	84	149	231	326
30	40	84	149	231	326
35	40	84	149	231	326
40	40	84	149	231	326
45	38	80	141	218	309
50	35	75	131	204	288
55	33	69	121	188	266
60	30	63	111	172	243
65	27	57	100	156	220
70	24	51	90	140	198
75	22	46	81	126	178
80	20	41	72	113	159
85	17	37	65	101	142
90	16	33	58	90	128

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	132
2	3	8	15%	87
3	3	12	9%	53
4	2	10	7%	41
5	4	10	5%	31
6	5	5	4%	23
7	3	6	4%	22
8	4	12	4%	21
9	4	20	2%	14
9	5	10	2%	14