Cable Crossover Standards

Measured in lb

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 (lb)

Strength Level	Weight
Beginner	12 lb
Novice	35 lb
Intermediate	72 lb
Advanced	123 lb
Elite	183 lb

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? (lb)

What is the average Cable Crossover? The average Cable Crossover weight for a male lifter is 72 lb (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 12 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	19	46	86	136
120	5	22	51	92	143
130	7	24	55	98	151
140	8	27	59	104	158
150	10	30	64	109	165
160	11	33	68	115	171
170	13	36	71	120	177
180	15	38	75	124	183
190	16	41	79	129	189
200	18	43	82	134	194
210	19	46	86	138	199
220	21	48	89	142	204
230	23	51	92	146	209
240	24	53	96	150	214
250	26	55	99	154	219
260	27	58	102	158	223
270	29	60	105	162	227
280	30	62	107	165	232
290	32	64	110	169	236
300	33	66	113	172	240
310	35	68	116	175	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	30	62	104	156
20	12	34	70	119	178
25	12	35	72	123	183
30	12	35	72	123	183
35	12	35	72	123	183
40	12	35	72	123	183
45	12	33	69	116	173
50	11	31	64	109	163
55	10	29	60	101	151
60	9	26	54	92	137
65	8	24	49	83	124
70	7	21	44	75	111
75	7	19	39	67	100
80	6	17	35	60	89
85	5	15	32	54	80
90	5	14	28	48	72

Calculate Your Strength Level

Female Cable Crossover Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	12 lb
Novice	26 lb
Intermediate	46 lb
Advanced	72 lb
Elite	102 lb

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? (lb)

What is the average Cable Crossover? The average Cable Crossover weight for a female lifter is 46 lb (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 12 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	18	34	56	83
100	8	19	37	60	87
110	9	21	39	63	90
120	10	23	41	65	94
130	11	24	43	68	97
140	12	26	46	71	100
150	13	27	47	73	103
160	14	29	49	75	105
170	15	30	51	77	108
180	16	31	53	79	110
190	17	33	54	81	113
200	18	34	56	83	115
210	19	35	57	85	117
220	20	36	59	87	119
230	20	37	60	89	121
240	21	38	61	90	123
250	22	39	63	92	125
260	23	40	64	93	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	87
20	12	25	45	70	99
25	12	26	46	72	102
30	12	26	46	72	102
35	12	26	46	72	102
40	12	26	46	72	102
45	11	25	44	68	97
50	11	23	41	64	91
55	10	21	38	59	84
60	9	19	35	54	77
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	56
80	6	13	22	35	50
85	5	11	20	31	45
90	5	10	18	28	40

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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
110	4	19	46	86	136
120	5	22	51	92	143
130	7	24	55	98	151
140	8	27	59	104	158
150	10	30	64	109	165
160	11	33	68	115	171
170	13	36	71	120	177
180	15	38	75	124	183
190	16	41	79	129	189
200	18	43	82	134	194
210	19	46	86	138	199
220	21	48	89	142	204
230	23	51	92	146	209
240	24	53	96	150	214
250	26	55	99	154	219
260	27	58	102	158	223
270	29	60	105	162	227
280	30	62	107	165	232
290	32	64	110	169	236
300	33	66	113	172	240
310	35	68	116	175	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	30	62	104	156
20	12	34	70	119	178
25	12	35	72	123	183
30	12	35	72	123	183
35	12	35	72	123	183
40	12	35	72	123	183
45	12	33	69	116	173
50	11	31	64	109	163
55	10	29	60	101	151
60	9	26	54	92	137
65	8	24	49	83	124
70	7	21	44	75	111
75	7	19	39	67	100
80	6	17	35	60	89
85	5	15	32	54	80
90	5	14	28	48	72

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	18	34	56	83
100	8	19	37	60	87
110	9	21	39	63	90
120	10	23	41	65	94
130	11	24	43	68	97
140	12	26	46	71	100
150	13	27	47	73	103
160	14	29	49	75	105
170	15	30	51	77	108
180	16	31	53	79	110
190	17	33	54	81	113
200	18	34	56	83	115
210	19	35	57	85	117
220	20	36	59	87	119
230	20	37	60	89	121
240	21	38	61	90	123
250	22	39	63	92	125
260	23	40	64	93	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	87
20	12	25	45	70	99
25	12	26	46	72	102
30	12	26	46	72	102
35	12	26	46	72	102
40	12	26	46	72	102
45	11	25	44	68	97
50	11	23	41	64	91
55	10	21	38	59	84
60	9	19	35	54	77
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	56
80	6	13	22	35	50
85	5	11	20	31	45
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	19	46	86	136
120	5	22	51	92	143
130	7	24	55	98	151
140	8	27	59	104	158
150	10	30	64	109	165
160	11	33	68	115	171
170	13	36	71	120	177
180	15	38	75	124	183
190	16	41	79	129	189
200	18	43	82	134	194
210	19	46	86	138	199
220	21	48	89	142	204
230	23	51	92	146	209
240	24	53	96	150	214
250	26	55	99	154	219
260	27	58	102	158	223
270	29	60	105	162	227
280	30	62	107	165	232
290	32	64	110	169	236
300	33	66	113	172	240
310	35	68	116	175	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	30	62	104	156
20	12	34	70	119	178
25	12	35	72	123	183
30	12	35	72	123	183
35	12	35	72	123	183
40	12	35	72	123	183
45	12	33	69	116	173
50	11	31	64	109	163
55	10	29	60	101	151
60	9	26	54	92	137
65	8	24	49	83	124
70	7	21	44	75	111
75	7	19	39	67	100
80	6	17	35	60	89
85	5	15	32	54	80
90	5	14	28	48	72

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	18	34	56	83
100	8	19	37	60	87
110	9	21	39	63	90
120	10	23	41	65	94
130	11	24	43	68	97
140	12	26	46	71	100
150	13	27	47	73	103
160	14	29	49	75	105
170	15	30	51	77	108
180	16	31	53	79	110
190	17	33	54	81	113
200	18	34	56	83	115
210	19	35	57	85	117
220	20	36	59	87	119
230	20	37	60	89	121
240	21	38	61	90	123
250	22	39	63	92	125
260	23	40	64	93	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	87
20	12	25	45	70	99
25	12	26	46	72	102
30	12	26	46	72	102
35	12	26	46	72	102
40	12	26	46	72	102
45	11	25	44	68	97
50	11	23	41	64	91
55	10	21	38	59	84
60	9	19	35	54	77
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	56
80	6	13	22	35	50
85	5	11	20	31	45
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	19	46	86	136
120	5	22	51	92	143
130	7	24	55	98	151
140	8	27	59	104	158
150	10	30	64	109	165
160	11	33	68	115	171
170	13	36	71	120	177
180	15	38	75	124	183
190	16	41	79	129	189
200	18	43	82	134	194
210	19	46	86	138	199
220	21	48	89	142	204
230	23	51	92	146	209
240	24	53	96	150	214
250	26	55	99	154	219
260	27	58	102	158	223
270	29	60	105	162	227
280	30	62	107	165	232
290	32	64	110	169	236
300	33	66	113	172	240
310	35	68	116	175	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	30	62	104	156
20	12	34	70	119	178
25	12	35	72	123	183
30	12	35	72	123	183
35	12	35	72	123	183
40	12	35	72	123	183
45	12	33	69	116	173
50	11	31	64	109	163
55	10	29	60	101	151
60	9	26	54	92	137
65	8	24	49	83	124
70	7	21	44	75	111
75	7	19	39	67	100
80	6	17	35	60	89
85	5	15	32	54	80
90	5	14	28	48	72

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	18	34	56	83
100	8	19	37	60	87
110	9	21	39	63	90
120	10	23	41	65	94
130	11	24	43	68	97
140	12	26	46	71	100
150	13	27	47	73	103
160	14	29	49	75	105
170	15	30	51	77	108
180	16	31	53	79	110
190	17	33	54	81	113
200	18	34	56	83	115
210	19	35	57	85	117
220	20	36	59	87	119
230	20	37	60	89	121
240	21	38	61	90	123
250	22	39	63	92	125
260	23	40	64	93	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	87
20	12	25	45	70	99
25	12	26	46	72	102
30	12	26	46	72	102
35	12	26	46	72	102
40	12	26	46	72	102
45	11	25	44	68	97
50	11	23	41	64	91
55	10	21	38	59	84
60	9	19	35	54	77
65	8	18	31	49	69
70	7	16	28	44	62
75	7	14	25	39	56
80	6	13	22	35	50
85	5	11	20	31	45
90	5	10	18	28	40