Bent Over Row

Bent Over Row Standards

Measured in kg

Bent Over Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Bent Over Row standards are based on 1,575,373 lifts by Strength Level users

Male Bent Over Row Standards (kg)

Entire Community

Strength LevelWeight
Beginner41 kg
Novice60 kg
Intermediate85 kg
Advanced115 kg
Elite147 kg
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.00x
Advanced1.50x
Elite1.75x

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 85 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 41 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

BWBeg.Nov.Int.Adv.Elite
502134517194
5525395779102
6029446386110
6533496993118
7037547599126
75415980106133
80456386112140
85496891118146
90527296123153
955676101129159
1006080106134165
1056384110139170
1106688115144176
1157092119149181
1207396123154187
12576100128159192
13079103132163197
13583107136168202
14086110139172206
AgeBeg.Nov.Int.Adv.Elite
1535517398125
20405983112143
25416085115147
30416085115147
35416085115147
40416085115147
45385781109139
50365476102131
5533507094121
6030456486110
6528415878100
702537527089
752233476280
802029425671
851826375064
901624344558

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%

Calculate Your Strength Level

kg
kg
years old

Female Bent Over Row Standards (kg)

Entire Community

Strength LevelWeight
Beginner15 kg
Novice26 kg
Intermediate41 kg
Advanced59 kg
Elite79 kg
Strength LevelBodyweight Ratio
Beginner0.25x
Novice0.40x
Intermediate0.65x
Advanced0.90x
Elite1.20x

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 41 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 15 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

BWBeg.Nov.Int.Adv.Elite
401019314764
451121344968
501322365271
551424385473
601525395776
651627415978
701728436180
751829446283
801931466485
852032476686
902133496788
952134506990
1002235517092
1052336527293
1102437537395
1152538557496
1202539567698
AgeBeg.Nov.Int.Adv.Elite
151322355067
201526405877
251526415979
301526415979
351526415979
401526415979
451525395675
501424375371
551322344965
601220314460
651018284054
70916253648
75814223243
80713202939
85712182635
90610162331

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%

Calculate Your Strength Level

kg
kg
years old

Recommended Program

For Bent Over Row we recommend following the Full Body Powerbuilding Split program on Boostcamp.

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get Boostcamp for free on iOS and Android.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.