Bent Over Row Standards (kg)

The average Bent Over Row is 87 kg for men and 44 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Bent Over Row strength standards are based on 2,162,181 lifts by Strength Level users from 2015 to 2026. More...

How To

Male
Female

Male

Male Bent Over Row Standards (kg)

Weight

Strength Level	Weight
Beginner	43 kg
Novice	62 kg
Intermediate	87 kg
Advanced	116 kg
Elite	147 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Bent Over Row? (kg)

What is the average Bent Over Row? The average Bent Over Row weight for a male lifter is 87 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bent Over Row? Male beginners should aim to lift 43 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	23	36	52	72	94
55	27	41	59	80	103
60	31	46	65	87	111
65	36	51	71	94	119
70	40	56	77	101	127
75	44	61	83	107	134
80	48	66	88	114	141
85	52	71	93	120	147
90	56	75	99	125	154
95	59	79	104	131	160
100	63	84	108	136	166
105	67	88	113	142	172
110	70	92	118	147	178
115	74	96	122	152	183
120	77	100	127	157	188
125	80	103	131	161	194
130	84	107	135	166	199
135	87	111	139	170	203
140	90	114	143	175	208

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	74	99	126
20	41	61	85	113	143
25	43	62	87	116	147
30	43	62	87	116	147
35	43	62	87	116	147
40	43	62	87	116	147
45	40	59	82	110	140
50	38	55	77	103	130
55	35	51	71	95	120
60	32	46	65	86	110
65	29	42	59	78	99
70	26	38	53	70	90
75	23	34	47	63	80
80	21	30	42	57	72
85	19	27	38	51	64
90	17	24	34	45	58

How many sets and reps of Bent Over Row should I do?

These are the most popular Bent Over Row workouts done by male lifters:

5x5 22%

3x10 12%

3x8 9%

3x5 7%

4x10 6%

3x12 5%

4x8 4%

3x6 3%

4x12 3%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	5	5	22%	10245
2	3	10	12%	5315
3	3	8	9%	4104
4	3	5	7%	3395
5	4	10	6%	2679
6	3	12	5%	2318
7	4	8	4%	2061
8	3	6	3%	1387
9	4	12	3%	1351
10	5	10	3%	1253

Female

Female Bent Over Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	18 kg
Novice	30 kg
Intermediate	44 kg
Advanced	62 kg
Elite	82 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.45x
Intermediate	0.70x
Advanced	0.95x
Elite	1.25x

How much should I be able to Bent Over Row? (kg)

What is the average Bent Over Row? The average Bent Over Row weight for a female lifter is 44 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bent Over Row? Female beginners should aim to lift 18 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	21	33	48	65
45	14	23	36	51	69
50	15	25	38	54	72
55	17	27	41	57	75
60	18	29	43	59	78
65	19	30	44	62	80
70	20	32	46	64	83
75	22	33	48	66	85
80	23	35	50	68	87
85	24	36	51	69	89
90	25	37	53	71	91
95	26	38	54	73	93
100	27	40	56	74	95
105	28	41	57	76	97
110	29	42	58	78	99
115	29	43	60	79	100
120	30	44	61	80	102

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	25	38	53	69
20	18	29	43	60	79
25	18	30	44	62	82
30	18	30	44	62	82
35	18	30	44	62	82
40	18	30	44	62	82
45	17	28	42	59	77
50	16	26	39	55	72
55	15	24	36	51	67
60	14	22	33	46	61
65	12	20	30	42	55
70	11	18	27	38	50
75	10	16	24	34	44
80	9	15	22	30	40
85	8	13	19	27	36
90	7	12	17	24	32

How many sets and reps of Bent Over Row should I do?

These are the most popular Bent Over Row workouts done by female lifters:

3x10 17%

5x5 16%

3x8 10%

4x10 7%

3x12 7%

4x8 6%

3x5 4%

4x12 4%

5x10 3%

2x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	1220
2	5	5	16%	1182
3	3	8	10%	717
4	4	10	7%	541
5	3	12	7%	508
6	4	8	6%	403
7	3	5	4%	319
8	4	12	4%	295
9	5	10	3%	183
10	2	10	2%	175

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 Bent Over Row strength standards

Strength Level analysed 737,295 qualifying results from 2,162,181 community lifts to produce our Bent Over Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	2,162,181
Qualifying results	737,295
Male results	650,326
Female results	86,969
Data start	3 October 2015
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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	36	52	72	94
55	27	41	59	80	103
60	31	46	65	87	111
65	36	51	71	94	119
70	40	56	77	101	127
75	44	61	83	107	134
80	48	66	88	114	141
85	52	71	93	120	147
90	56	75	99	125	154
95	59	79	104	131	160
100	63	84	108	136	166
105	67	88	113	142	172
110	70	92	118	147	178
115	74	96	122	152	183
120	77	100	127	157	188
125	80	103	131	161	194
130	84	107	135	166	199
135	87	111	139	170	203
140	90	114	143	175	208

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	74	99	126
20	41	61	85	113	143
25	43	62	87	116	147
30	43	62	87	116	147
35	43	62	87	116	147
40	43	62	87	116	147
45	40	59	82	110	140
50	38	55	77	103	130
55	35	51	71	95	120
60	32	46	65	86	110
65	29	42	59	78	99
70	26	38	53	70	90
75	23	34	47	63	80
80	21	30	42	57	72
85	19	27	38	51	64
90	17	24	34	45	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	21	33	48	65
45	14	23	36	51	69
50	15	25	38	54	72
55	17	27	41	57	75
60	18	29	43	59	78
65	19	30	44	62	80
70	20	32	46	64	83
75	22	33	48	66	85
80	23	35	50	68	87
85	24	36	51	69	89
90	25	37	53	71	91
95	26	38	54	73	93
100	27	40	56	74	95
105	28	41	57	76	97
110	29	42	58	78	99
115	29	43	60	79	100
120	30	44	61	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	25	38	53	69
20	18	29	43	60	79
25	18	30	44	62	82
30	18	30	44	62	82
35	18	30	44	62	82
40	18	30	44	62	82
45	17	28	42	59	77
50	16	26	39	55	72
55	15	24	36	51	67
60	14	22	33	46	61
65	12	20	30	42	55
70	11	18	27	38	50
75	10	16	24	34	44
80	9	15	22	30	40
85	8	13	19	27	36
90	7	12	17	24	32

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	36	52	72	94
55	27	41	59	80	103
60	31	46	65	87	111
65	36	51	71	94	119
70	40	56	77	101	127
75	44	61	83	107	134
80	48	66	88	114	141
85	52	71	93	120	147
90	56	75	99	125	154
95	59	79	104	131	160
100	63	84	108	136	166
105	67	88	113	142	172
110	70	92	118	147	178
115	74	96	122	152	183
120	77	100	127	157	188
125	80	103	131	161	194
130	84	107	135	166	199
135	87	111	139	170	203
140	90	114	143	175	208

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	74	99	126
20	41	61	85	113	143
25	43	62	87	116	147
30	43	62	87	116	147
35	43	62	87	116	147
40	43	62	87	116	147
45	40	59	82	110	140
50	38	55	77	103	130
55	35	51	71	95	120
60	32	46	65	86	110
65	29	42	59	78	99
70	26	38	53	70	90
75	23	34	47	63	80
80	21	30	42	57	72
85	19	27	38	51	64
90	17	24	34	45	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	21	33	48	65
45	14	23	36	51	69
50	15	25	38	54	72
55	17	27	41	57	75
60	18	29	43	59	78
65	19	30	44	62	80
70	20	32	46	64	83
75	22	33	48	66	85
80	23	35	50	68	87
85	24	36	51	69	89
90	25	37	53	71	91
95	26	38	54	73	93
100	27	40	56	74	95
105	28	41	57	76	97
110	29	42	58	78	99
115	29	43	60	79	100
120	30	44	61	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	25	38	53	69
20	18	29	43	60	79
25	18	30	44	62	82
30	18	30	44	62	82
35	18	30	44	62	82
40	18	30	44	62	82
45	17	28	42	59	77
50	16	26	39	55	72
55	15	24	36	51	67
60	14	22	33	46	61
65	12	20	30	42	55
70	11	18	27	38	50
75	10	16	24	34	44
80	9	15	22	30	40
85	8	13	19	27	36
90	7	12	17	24	32

Bent Over Row Standards (kg)

Male

Male Bent Over Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Bent Over Row? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Bent Over Row should I do?

Female

Female Bent Over Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Bent Over Row? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Bent Over Row should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Bent Over Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	36	52	72	94
55	27	41	59	80	103
60	31	46	65	87	111
65	36	51	71	94	119
70	40	56	77	101	127
75	44	61	83	107	134
80	48	66	88	114	141
85	52	71	93	120	147
90	56	75	99	125	154
95	59	79	104	131	160
100	63	84	108	136	166
105	67	88	113	142	172
110	70	92	118	147	178
115	74	96	122	152	183
120	77	100	127	157	188
125	80	103	131	161	194
130	84	107	135	166	199
135	87	111	139	170	203
140	90	114	143	175	208

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	53	74	99	126
20	41	61	85	113	143
25	43	62	87	116	147
30	43	62	87	116	147
35	43	62	87	116	147
40	43	62	87	116	147
45	40	59	82	110	140
50	38	55	77	103	130
55	35	51	71	95	120
60	32	46	65	86	110
65	29	42	59	78	99
70	26	38	53	70	90
75	23	34	47	63	80
80	21	30	42	57	72
85	19	27	38	51	64
90	17	24	34	45	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	12	21	33	48	65
45	14	23	36	51	69
50	15	25	38	54	72
55	17	27	41	57	75
60	18	29	43	59	78
65	19	30	44	62	80
70	20	32	46	64	83
75	22	33	48	66	85
80	23	35	50	68	87
85	24	36	51	69	89
90	25	37	53	71	91
95	26	38	54	73	93
100	27	40	56	74	95
105	28	41	57	76	97
110	29	42	58	78	99
115	29	43	60	79	100
120	30	44	61	80	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	25	38	53	69
20	18	29	43	60	79
25	18	30	44	62	82
30	18	30	44	62	82
35	18	30	44	62	82
40	18	30	44	62	82
45	17	28	42	59	77
50	16	26	39	55	72
55	15	24	36	51	67
60	14	22	33	46	61
65	12	20	30	42	55
70	11	18	27	38	50
75	10	16	24	34	44
80	9	15	22	30	40
85	8	13	19	27	36
90	7	12	17	24	32