Cable Crossover Standards

Measured in kg

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Cable Crossover standards are based on 38,000 lifts by Strength Level users

♂ Male
♀ Female

Male Cable Crossover Standards (kg)

Strength Level	Weight
Beginner	6 kg
Novice	16 kg
Intermediate	33 kg
Advanced	56 kg
Elite	83 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.20x
Intermediate	0.40x
Advanced	0.70x
Elite	1.05x

How much should I be able to Cable Crossover? (kg)

What is the average Cable Crossover? The average Cable Crossover weight for a male lifter is 33 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Crossover? Male beginners should aim to lift 6 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	8	21	39	62
55	2	10	23	42	66
60	3	11	25	45	69
65	4	13	28	48	73
70	5	14	30	51	76
75	6	16	32	53	79
80	6	17	34	56	82
85	7	18	35	58	85
90	8	20	37	60	88
95	9	21	39	62	90
100	10	22	41	65	93
105	10	23	42	67	95
110	11	24	44	69	98
115	12	26	45	71	100
120	13	27	47	72	102
125	13	28	48	74	104
130	14	29	50	76	106
135	15	30	51	78	108
140	16	31	52	79	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	14	28	47	71
20	5	16	32	54	81
25	6	16	33	56	83
30	6	16	33	56	83
35	6	16	33	56	83
40	6	16	33	56	83
45	5	15	31	53	79
50	5	14	29	50	74
55	5	13	27	46	68
60	4	12	25	42	62
65	4	11	22	38	56
70	3	10	20	34	51
75	3	9	18	30	45
80	3	8	16	27	40
85	2	7	14	24	36
90	2	6	13	22	33

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Female Cable Crossover Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	5 kg
Novice	12 kg
Intermediate	21 kg
Advanced	33 kg
Elite	46 kg

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.50x
Elite	0.70x

How much should I be able to Cable Crossover? (kg)

What is the average Cable Crossover? The average Cable Crossover weight for a female lifter is 21 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Crossover? Female beginners should aim to lift 5 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	8	15	25	37
45	4	9	17	27	39
50	4	10	18	28	41
55	5	10	19	30	43
60	5	11	20	31	44
65	6	12	21	32	46
70	6	13	22	34	47
75	7	13	23	35	48
80	7	14	24	36	50
85	8	15	24	37	51
90	8	15	25	38	52
95	8	16	26	39	53
100	9	16	27	39	54
105	9	17	27	40	55
110	10	17	28	41	56
115	10	18	29	42	57
120	10	18	29	43	58

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	18	28	39
20	5	11	20	32	45
25	5	12	21	33	46
30	5	12	21	33	46
35	5	12	21	33	46
40	5	12	21	33	46
45	5	11	20	31	44
50	5	10	19	29	41
55	5	10	17	27	38
60	4	9	16	25	35
65	4	8	14	22	31
70	3	7	13	20	28
75	3	6	11	18	25
80	3	6	10	16	23
85	2	5	9	14	20
90	2	5	8	13	18

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	8	21	39	62
55	2	10	23	42	66
60	3	11	25	45	69
65	4	13	28	48	73
70	5	14	30	51	76
75	6	16	32	53	79
80	6	17	34	56	82
85	7	18	35	58	85
90	8	20	37	60	88
95	9	21	39	62	90
100	10	22	41	65	93
105	10	23	42	67	95
110	11	24	44	69	98
115	12	26	45	71	100
120	13	27	47	72	102
125	13	28	48	74	104
130	14	29	50	76	106
135	15	30	51	78	108
140	16	31	52	79	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	14	28	47	71
20	5	16	32	54	81
25	6	16	33	56	83
30	6	16	33	56	83
35	6	16	33	56	83
40	6	16	33	56	83
45	5	15	31	53	79
50	5	14	29	50	74
55	5	13	27	46	68
60	4	12	25	42	62
65	4	11	22	38	56
70	3	10	20	34	51
75	3	9	18	30	45
80	3	8	16	27	40
85	2	7	14	24	36
90	2	6	13	22	33

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	8	15	25	37
45	4	9	17	27	39
50	4	10	18	28	41
55	5	10	19	30	43
60	5	11	20	31	44
65	6	12	21	32	46
70	6	13	22	34	47
75	7	13	23	35	48
80	7	14	24	36	50
85	8	15	24	37	51
90	8	15	25	38	52
95	8	16	26	39	53
100	9	16	27	39	54
105	9	17	27	40	55
110	10	17	28	41	56
115	10	18	29	42	57
120	10	18	29	43	58

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	18	28	39
20	5	11	20	32	45
25	5	12	21	33	46
30	5	12	21	33	46
35	5	12	21	33	46
40	5	12	21	33	46
45	5	11	20	31	44
50	5	10	19	29	41
55	5	10	17	27	38
60	4	9	16	25	35
65	4	8	14	22	31
70	3	7	13	20	28
75	3	6	11	18	25
80	3	6	10	16	23
85	2	5	9	14	20
90	2	5	8	13	18

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	8	21	39	62
55	2	10	23	42	66
60	3	11	25	45	69
65	4	13	28	48	73
70	5	14	30	51	76
75	6	16	32	53	79
80	6	17	34	56	82
85	7	18	35	58	85
90	8	20	37	60	88
95	9	21	39	62	90
100	10	22	41	65	93
105	10	23	42	67	95
110	11	24	44	69	98
115	12	26	45	71	100
120	13	27	47	72	102
125	13	28	48	74	104
130	14	29	50	76	106
135	15	30	51	78	108
140	16	31	52	79	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	14	28	47	71
20	5	16	32	54	81
25	6	16	33	56	83
30	6	16	33	56	83
35	6	16	33	56	83
40	6	16	33	56	83
45	5	15	31	53	79
50	5	14	29	50	74
55	5	13	27	46	68
60	4	12	25	42	62
65	4	11	22	38	56
70	3	10	20	34	51
75	3	9	18	30	45
80	3	8	16	27	40
85	2	7	14	24	36
90	2	6	13	22	33

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	8	15	25	37
45	4	9	17	27	39
50	4	10	18	28	41
55	5	10	19	30	43
60	5	11	20	31	44
65	6	12	21	32	46
70	6	13	22	34	47
75	7	13	23	35	48
80	7	14	24	36	50
85	8	15	24	37	51
90	8	15	25	38	52
95	8	16	26	39	53
100	9	16	27	39	54
105	9	17	27	40	55
110	10	17	28	41	56
115	10	18	29	42	57
120	10	18	29	43	58

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	18	28	39
20	5	11	20	32	45
25	5	12	21	33	46
30	5	12	21	33	46
35	5	12	21	33	46
40	5	12	21	33	46
45	5	11	20	31	44
50	5	10	19	29	41
55	5	10	17	27	38
60	4	9	16	25	35
65	4	8	14	22	31
70	3	7	13	20	28
75	3	6	11	18	25
80	3	6	10	16	23
85	2	5	9	14	20
90	2	5	8	13	18

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	8	21	39	62
55	2	10	23	42	66
60	3	11	25	45	69
65	4	13	28	48	73
70	5	14	30	51	76
75	6	16	32	53	79
80	6	17	34	56	82
85	7	18	35	58	85
90	8	20	37	60	88
95	9	21	39	62	90
100	10	22	41	65	93
105	10	23	42	67	95
110	11	24	44	69	98
115	12	26	45	71	100
120	13	27	47	72	102
125	13	28	48	74	104
130	14	29	50	76	106
135	15	30	51	78	108
140	16	31	52	79	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	14	28	47	71
20	5	16	32	54	81
25	6	16	33	56	83
30	6	16	33	56	83
35	6	16	33	56	83
40	6	16	33	56	83
45	5	15	31	53	79
50	5	14	29	50	74
55	5	13	27	46	68
60	4	12	25	42	62
65	4	11	22	38	56
70	3	10	20	34	51
75	3	9	18	30	45
80	3	8	16	27	40
85	2	7	14	24	36
90	2	6	13	22	33

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	8	15	25	37
45	4	9	17	27	39
50	4	10	18	28	41
55	5	10	19	30	43
60	5	11	20	31	44
65	6	12	21	32	46
70	6	13	22	34	47
75	7	13	23	35	48
80	7	14	24	36	50
85	8	15	24	37	51
90	8	15	25	38	52
95	8	16	26	39	53
100	9	16	27	39	54
105	9	17	27	40	55
110	10	17	28	41	56
115	10	18	29	42	57
120	10	18	29	43	58

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	18	28	39
20	5	11	20	32	45
25	5	12	21	33	46
30	5	12	21	33	46
35	5	12	21	33	46
40	5	12	21	33	46
45	5	11	20	31	44
50	5	10	19	29	41
55	5	10	17	27	38
60	4	9	16	25	35
65	4	8	14	22	31
70	3	7	13	20	28
75	3	6	11	18	25
80	3	6	10	16	23
85	2	5	9	14	20
90	2	5	8	13	18