Behind The Back Barbell Shrug Standards (kg)

The average Behind The Back Barbell Shrug is 108 kg for men and 57 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Behind The Back Barbell Shrug strength standards are based on 91,821 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Behind The Back Barbell Shrug Standards (kg)

Weight

Strength Level	Weight
Beginner	27 kg
Novice	60 kg
Intermediate	108 kg
Advanced	170 kg
Elite	243 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

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

What is the average Behind The Back Barbell Shrug? The average Behind The Back Barbell Shrug weight for a male lifter is 108 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Behind The Back Barbell Shrug? Male 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
50	6	21	48	85	130
55	10	29	59	99	147
60	15	37	70	113	164
65	20	45	81	127	181
70	26	53	91	140	197
75	32	61	102	154	213
80	38	69	113	167	228
85	44	78	123	179	242
90	50	86	133	191	257
95	56	94	143	203	270
100	63	102	153	215	284
105	69	110	163	226	297
110	75	118	172	238	310
115	81	125	182	249	322
120	87	133	191	259	334
125	93	140	200	270	346
130	100	148	209	280	358
135	106	155	217	290	369
140	112	162	226	300	380

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	51	92	145	207
20	26	58	105	166	236
25	27	60	108	170	243
30	27	60	108	170	243
35	27	60	108	170	243
40	27	60	108	170	243
45	26	57	102	161	230
50	24	53	96	151	215
55	22	49	88	139	198
60	20	45	81	127	181
65	18	40	73	115	164
70	16	36	66	103	147
75	15	33	59	93	132
80	13	29	53	83	118
85	12	26	47	74	106
90	11	23	42	67	95

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

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

3x10 16%

2x10 12%

3x12 11%

4x12 9%

3x15 6%

2x8 4%

5x10 4%

4x10 4%

6x12 3%

4x8 3%

3x20 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	22
2	2	10	12%	16
3	3	12	11%	15
4	4	12	9%	12
5	3	15	6%	8
6	2	8	4%	6
6	5	10	4%	6
6	4	10	4%	6
9	6	12	3%	4
9	4	8	3%	4
9	3	20	3%	4

Female

Female Behind The Back Barbell Shrug Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 kg
Novice	27 kg
Intermediate	57 kg
Advanced	99 kg
Elite	148 kg

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 Behind The Back Barbell Shrug? (kg)

What is the average Behind The Back Barbell Shrug? The average Behind The Back Barbell Shrug weight for a female lifter is 57 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Behind The Back Barbell Shrug? Female beginners should aim to lift 9 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	1	10	29	58	94
45	3	14	35	66	105
50	5	18	41	74	115
55	7	22	47	82	125
60	9	26	53	89	133
65	11	29	58	96	142
70	13	33	63	103	150
75	16	37	68	110	158
80	18	40	73	116	165
85	21	44	78	122	172
90	23	48	83	127	179
95	25	51	87	133	186
100	28	54	92	138	192
105	30	58	96	144	198
110	33	61	100	149	204
115	35	64	104	154	210
120	37	67	108	159	216

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	23	49	84	127
20	9	26	56	96	145
25	9	27	57	99	148
30	9	27	57	99	148
35	9	27	57	99	148
40	9	27	57	99	148
45	8	26	54	93	141
50	8	24	51	87	131
55	7	22	47	81	121
60	7	20	43	74	111
65	6	18	39	67	100
70	5	17	35	60	90
75	5	15	31	54	81
80	4	13	28	48	72
85	4	12	25	43	65
90	3	11	22	39	58

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

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

8x8 20%

5x8 20%

4x8 20%

5x6 20%

4x15 20%

Rank	Sets	Reps	Percent	Workouts
1	8	8	20%	1
1	5	8	20%	1
1	4	8	20%	1
1	5	6	20%	1
1	4	15	20%	1

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 Behind The Back Barbell Shrug strength standards

Strength Level analysed 552 qualifying results from 91,821 community lifts to produce our Behind The Back Barbell Shrug strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	91,821
Qualifying results	552
Male results	529
Female results	23
Data start	5 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	6	21	48	85	130
55	10	29	59	99	147
60	15	37	70	113	164
65	20	45	81	127	181
70	26	53	91	140	197
75	32	61	102	154	213
80	38	69	113	167	228
85	44	78	123	179	242
90	50	86	133	191	257
95	56	94	143	203	270
100	63	102	153	215	284
105	69	110	163	226	297
110	75	118	172	238	310
115	81	125	182	249	322
120	87	133	191	259	334
125	93	140	200	270	346
130	100	148	209	280	358
135	106	155	217	290	369
140	112	162	226	300	380

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	51	92	145	207
20	26	58	105	166	236
25	27	60	108	170	243
30	27	60	108	170	243
35	27	60	108	170	243
40	27	60	108	170	243
45	26	57	102	161	230
50	24	53	96	151	215
55	22	49	88	139	198
60	20	45	81	127	181
65	18	40	73	115	164
70	16	36	66	103	147
75	15	33	59	93	132
80	13	29	53	83	118
85	12	26	47	74	106
90	11	23	42	67	95

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	22
2	2	10	12%	16
3	3	12	11%	15
4	4	12	9%	12
5	3	15	6%	8
6	2	8	4%	6
6	5	10	4%	6
6	4	10	4%	6
9	6	12	3%	4
9	4	8	3%	4
9	3	20	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	10	29	58	94
45	3	14	35	66	105
50	5	18	41	74	115
55	7	22	47	82	125
60	9	26	53	89	133
65	11	29	58	96	142
70	13	33	63	103	150
75	16	37	68	110	158
80	18	40	73	116	165
85	21	44	78	122	172
90	23	48	83	127	179
95	25	51	87	133	186
100	28	54	92	138	192
105	30	58	96	144	198
110	33	61	100	149	204
115	35	64	104	154	210
120	37	67	108	159	216

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	23	49	84	127
20	9	26	56	96	145
25	9	27	57	99	148
30	9	27	57	99	148
35	9	27	57	99	148
40	9	27	57	99	148
45	8	26	54	93	141
50	8	24	51	87	131
55	7	22	47	81	121
60	7	20	43	74	111
65	6	18	39	67	100
70	5	17	35	60	90
75	5	15	31	54	81
80	4	13	28	48	72
85	4	12	25	43	65
90	3	11	22	39	58

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	21	48	85	130
55	10	29	59	99	147
60	15	37	70	113	164
65	20	45	81	127	181
70	26	53	91	140	197
75	32	61	102	154	213
80	38	69	113	167	228
85	44	78	123	179	242
90	50	86	133	191	257
95	56	94	143	203	270
100	63	102	153	215	284
105	69	110	163	226	297
110	75	118	172	238	310
115	81	125	182	249	322
120	87	133	191	259	334
125	93	140	200	270	346
130	100	148	209	280	358
135	106	155	217	290	369
140	112	162	226	300	380

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	51	92	145	207
20	26	58	105	166	236
25	27	60	108	170	243
30	27	60	108	170	243
35	27	60	108	170	243
40	27	60	108	170	243
45	26	57	102	161	230
50	24	53	96	151	215
55	22	49	88	139	198
60	20	45	81	127	181
65	18	40	73	115	164
70	16	36	66	103	147
75	15	33	59	93	132
80	13	29	53	83	118
85	12	26	47	74	106
90	11	23	42	67	95

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	22
2	2	10	12%	16
3	3	12	11%	15
4	4	12	9%	12
5	3	15	6%	8
6	2	8	4%	6
6	5	10	4%	6
6	4	10	4%	6
9	6	12	3%	4
9	4	8	3%	4
9	3	20	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	10	29	58	94
45	3	14	35	66	105
50	5	18	41	74	115
55	7	22	47	82	125
60	9	26	53	89	133
65	11	29	58	96	142
70	13	33	63	103	150
75	16	37	68	110	158
80	18	40	73	116	165
85	21	44	78	122	172
90	23	48	83	127	179
95	25	51	87	133	186
100	28	54	92	138	192
105	30	58	96	144	198
110	33	61	100	149	204
115	35	64	104	154	210
120	37	67	108	159	216

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	23	49	84	127
20	9	26	56	96	145
25	9	27	57	99	148
30	9	27	57	99	148
35	9	27	57	99	148
40	9	27	57	99	148
45	8	26	54	93	141
50	8	24	51	87	131
55	7	22	47	81	121
60	7	20	43	74	111
65	6	18	39	67	100
70	5	17	35	60	90
75	5	15	31	54	81
80	4	13	28	48	72
85	4	12	25	43	65
90	3	11	22	39	58

Behind The Back Barbell Shrug Standards (kg)

Male

Male Behind The Back Barbell Shrug Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Behind The Back Barbell Shrug Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Behind The Back Barbell Shrug strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	21	48	85	130
55	10	29	59	99	147
60	15	37	70	113	164
65	20	45	81	127	181
70	26	53	91	140	197
75	32	61	102	154	213
80	38	69	113	167	228
85	44	78	123	179	242
90	50	86	133	191	257
95	56	94	143	203	270
100	63	102	153	215	284
105	69	110	163	226	297
110	75	118	172	238	310
115	81	125	182	249	322
120	87	133	191	259	334
125	93	140	200	270	346
130	100	148	209	280	358
135	106	155	217	290	369
140	112	162	226	300	380

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	51	92	145	207
20	26	58	105	166	236
25	27	60	108	170	243
30	27	60	108	170	243
35	27	60	108	170	243
40	27	60	108	170	243
45	26	57	102	161	230
50	24	53	96	151	215
55	22	49	88	139	198
60	20	45	81	127	181
65	18	40	73	115	164
70	16	36	66	103	147
75	15	33	59	93	132
80	13	29	53	83	118
85	12	26	47	74	106
90	11	23	42	67	95

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	22
2	2	10	12%	16
3	3	12	11%	15
4	4	12	9%	12
5	3	15	6%	8
6	2	8	4%	6
6	5	10	4%	6
6	4	10	4%	6
9	6	12	3%	4
9	4	8	3%	4
9	3	20	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	10	29	58	94
45	3	14	35	66	105
50	5	18	41	74	115
55	7	22	47	82	125
60	9	26	53	89	133
65	11	29	58	96	142
70	13	33	63	103	150
75	16	37	68	110	158
80	18	40	73	116	165
85	21	44	78	122	172
90	23	48	83	127	179
95	25	51	87	133	186
100	28	54	92	138	192
105	30	58	96	144	198
110	33	61	100	149	204
115	35	64	104	154	210
120	37	67	108	159	216

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	23	49	84	127
20	9	26	56	96	145
25	9	27	57	99	148
30	9	27	57	99	148
35	9	27	57	99	148
40	9	27	57	99	148
45	8	26	54	93	141
50	8	24	51	87	131
55	7	22	47	81	121
60	7	20	43	74	111
65	6	18	39	67	100
70	5	17	35	60	90
75	5	15	31	54	81
80	4	13	28	48	72
85	4	12	25	43	65
90	3	11	22	39	58