Cable Crunch Standards (kg)

The average Cable Crunch is 65 kg for men and 48 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Cable Crunch strength standards are based on 211,507 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Cable Crunch Standards (kg)

Weight

Strength Level	Weight
Beginner	23 kg
Novice	41 kg
Intermediate	65 kg
Advanced	95 kg
Elite	128 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

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

What is the average Cable Crunch? The average Cable Crunch weight for a male lifter is 65 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Crunch? Male beginners should aim to lift 23 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	29	49	75	104
55	17	32	53	79	109
60	19	34	56	83	113
65	21	37	59	87	118
70	22	39	62	90	122
75	24	41	65	94	126
80	26	44	68	97	130
85	27	46	70	100	133
90	29	48	73	103	136
95	30	50	75	106	140
100	32	51	77	108	143
105	33	53	79	111	146
110	34	55	82	113	149
115	36	57	84	116	151
120	37	58	86	118	154
125	38	60	88	120	157
130	40	61	89	123	159
135	41	63	91	125	162
140	42	64	93	127	164

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	35	56	81	109
20	23	40	63	92	125
25	23	41	65	95	128
30	23	41	65	95	128
35	23	41	65	95	128
40	23	41	65	95	128
45	22	39	62	90	121
50	21	36	58	84	113
55	19	34	53	77	105
60	17	31	49	71	96
65	16	28	44	64	87
70	14	25	40	58	78
75	13	22	36	52	70
80	11	20	32	46	63
85	10	18	28	41	56
90	9	16	26	37	50

How many sets and reps of Cable Crunch should I do?

These are the most popular Cable Crunch workouts done by male lifters:

3x15 13%

3x10 12%

3x12 11%

3x20 11%

3x30 6%

4x15 4%

3x8 4%

4x12 4%

2x20 4%

4x10 4%

Rank	Sets	Reps	Percent	Workouts
1	3	15	13%	291
2	3	10	12%	278
3	3	12	11%	246
4	3	20	11%	245
5	3	30	6%	131
6	4	15	4%	102
7	3	8	4%	101
8	4	12	4%	89
9	2	20	4%	84
10	4	10	4%	80

Female

Female Cable Crunch Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	16 kg
Novice	29 kg
Intermediate	48 kg
Advanced	72 kg
Elite	98 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

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

What is the average Cable Crunch? The average Cable Crunch weight for a female lifter is 48 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Crunch? Female beginners should aim to lift 16 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	22	38	59	82
45	12	24	40	62	86
50	13	25	43	64	89
55	14	27	45	67	93
60	15	29	47	70	95
65	16	30	49	72	98
70	17	31	50	74	101
75	18	33	52	76	103
80	19	34	54	78	105
85	20	35	55	80	107
90	21	36	57	81	109
95	22	37	58	83	111
100	23	39	59	85	113
105	24	40	61	86	115
110	24	41	62	88	116
115	25	42	63	89	118
120	26	42	64	90	120

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	25	41	61	84
20	15	29	47	70	96
25	16	29	48	72	98
30	16	29	48	72	98
35	16	29	48	72	98
40	16	29	48	72	98
45	15	28	46	68	93
50	14	26	43	63	87
55	13	24	39	59	80
60	12	22	36	53	73
65	11	20	33	48	66
70	10	18	29	44	60
75	9	16	26	39	54
80	8	14	24	35	48
85	7	13	21	31	43
90	6	12	19	28	39

How many sets and reps of Cable Crunch should I do?

These are the most popular Cable Crunch workouts done by female lifters:

3x15 17%

3x10 14%

3x12 10%

4x10 7%

4x20 6%

3x20 5%

4x15 5%

2x15 5%

2x10 3%

5x10 3%

2x20 3%

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	39
2	3	10	14%	31
3	3	12	10%	22
4	4	10	7%	16
5	4	20	6%	13
6	3	20	5%	12
6	4	15	5%	12
8	2	15	5%	11
9	2	10	3%	7
10	5	10	3%	6
10	2	20	3%	6

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 Cable Crunch strength standards

Strength Level analysed 12,596 qualifying results from 211,507 community lifts to produce our Cable Crunch strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	211,507
Qualifying results	12,596
Male results	10,753
Female results	1,843
Data start	3 October 2019
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	15	29	49	75	104
55	17	32	53	79	109
60	19	34	56	83	113
65	21	37	59	87	118
70	22	39	62	90	122
75	24	41	65	94	126
80	26	44	68	97	130
85	27	46	70	100	133
90	29	48	73	103	136
95	30	50	75	106	140
100	32	51	77	108	143
105	33	53	79	111	146
110	34	55	82	113	149
115	36	57	84	116	151
120	37	58	86	118	154
125	38	60	88	120	157
130	40	61	89	123	159
135	41	63	91	125	162
140	42	64	93	127	164

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	35	56	81	109
20	23	40	63	92	125
25	23	41	65	95	128
30	23	41	65	95	128
35	23	41	65	95	128
40	23	41	65	95	128
45	22	39	62	90	121
50	21	36	58	84	113
55	19	34	53	77	105
60	17	31	49	71	96
65	16	28	44	64	87
70	14	25	40	58	78
75	13	22	36	52	70
80	11	20	32	46	63
85	10	18	28	41	56
90	9	16	26	37	50

Rank	Sets	Reps	Percent	Workouts
1	3	15	13%	291
2	3	10	12%	278
3	3	12	11%	246
4	3	20	11%	245
5	3	30	6%	131
6	4	15	4%	102
7	3	8	4%	101
8	4	12	4%	89
9	2	20	4%	84
10	4	10	4%	80

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	22	38	59	82
45	12	24	40	62	86
50	13	25	43	64	89
55	14	27	45	67	93
60	15	29	47	70	95
65	16	30	49	72	98
70	17	31	50	74	101
75	18	33	52	76	103
80	19	34	54	78	105
85	20	35	55	80	107
90	21	36	57	81	109
95	22	37	58	83	111
100	23	39	59	85	113
105	24	40	61	86	115
110	24	41	62	88	116
115	25	42	63	89	118
120	26	42	64	90	120

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	25	41	61	84
20	15	29	47	70	96
25	16	29	48	72	98
30	16	29	48	72	98
35	16	29	48	72	98
40	16	29	48	72	98
45	15	28	46	68	93
50	14	26	43	63	87
55	13	24	39	59	80
60	12	22	36	53	73
65	11	20	33	48	66
70	10	18	29	44	60
75	9	16	26	39	54
80	8	14	24	35	48
85	7	13	21	31	43
90	6	12	19	28	39

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	39
2	3	10	14%	31
3	3	12	10%	22
4	4	10	7%	16
5	4	20	6%	13
6	3	20	5%	12
6	4	15	5%	12
8	2	15	5%	11
9	2	10	3%	7
10	5	10	3%	6
10	2	20	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	29	49	75	104
55	17	32	53	79	109
60	19	34	56	83	113
65	21	37	59	87	118
70	22	39	62	90	122
75	24	41	65	94	126
80	26	44	68	97	130
85	27	46	70	100	133
90	29	48	73	103	136
95	30	50	75	106	140
100	32	51	77	108	143
105	33	53	79	111	146
110	34	55	82	113	149
115	36	57	84	116	151
120	37	58	86	118	154
125	38	60	88	120	157
130	40	61	89	123	159
135	41	63	91	125	162
140	42	64	93	127	164

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	35	56	81	109
20	23	40	63	92	125
25	23	41	65	95	128
30	23	41	65	95	128
35	23	41	65	95	128
40	23	41	65	95	128
45	22	39	62	90	121
50	21	36	58	84	113
55	19	34	53	77	105
60	17	31	49	71	96
65	16	28	44	64	87
70	14	25	40	58	78
75	13	22	36	52	70
80	11	20	32	46	63
85	10	18	28	41	56
90	9	16	26	37	50

Rank	Sets	Reps	Percent	Workouts
1	3	15	13%	291
2	3	10	12%	278
3	3	12	11%	246
4	3	20	11%	245
5	3	30	6%	131
6	4	15	4%	102
7	3	8	4%	101
8	4	12	4%	89
9	2	20	4%	84
10	4	10	4%	80

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	22	38	59	82
45	12	24	40	62	86
50	13	25	43	64	89
55	14	27	45	67	93
60	15	29	47	70	95
65	16	30	49	72	98
70	17	31	50	74	101
75	18	33	52	76	103
80	19	34	54	78	105
85	20	35	55	80	107
90	21	36	57	81	109
95	22	37	58	83	111
100	23	39	59	85	113
105	24	40	61	86	115
110	24	41	62	88	116
115	25	42	63	89	118
120	26	42	64	90	120

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	25	41	61	84
20	15	29	47	70	96
25	16	29	48	72	98
30	16	29	48	72	98
35	16	29	48	72	98
40	16	29	48	72	98
45	15	28	46	68	93
50	14	26	43	63	87
55	13	24	39	59	80
60	12	22	36	53	73
65	11	20	33	48	66
70	10	18	29	44	60
75	9	16	26	39	54
80	8	14	24	35	48
85	7	13	21	31	43
90	6	12	19	28	39

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	39
2	3	10	14%	31
3	3	12	10%	22
4	4	10	7%	16
5	4	20	6%	13
6	3	20	5%	12
6	4	15	5%	12
8	2	15	5%	11
9	2	10	3%	7
10	5	10	3%	6
10	2	20	3%	6

Cable Crunch Standards (kg)

Male

Male Cable Crunch Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Crunch should I do?

Female

Female Cable Crunch Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Crunch should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Cable Crunch strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	29	49	75	104
55	17	32	53	79	109
60	19	34	56	83	113
65	21	37	59	87	118
70	22	39	62	90	122
75	24	41	65	94	126
80	26	44	68	97	130
85	27	46	70	100	133
90	29	48	73	103	136
95	30	50	75	106	140
100	32	51	77	108	143
105	33	53	79	111	146
110	34	55	82	113	149
115	36	57	84	116	151
120	37	58	86	118	154
125	38	60	88	120	157
130	40	61	89	123	159
135	41	63	91	125	162
140	42	64	93	127	164

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	35	56	81	109
20	23	40	63	92	125
25	23	41	65	95	128
30	23	41	65	95	128
35	23	41	65	95	128
40	23	41	65	95	128
45	22	39	62	90	121
50	21	36	58	84	113
55	19	34	53	77	105
60	17	31	49	71	96
65	16	28	44	64	87
70	14	25	40	58	78
75	13	22	36	52	70
80	11	20	32	46	63
85	10	18	28	41	56
90	9	16	26	37	50

Rank	Sets	Reps	Percent	Workouts
1	3	15	13%	291
2	3	10	12%	278
3	3	12	11%	246
4	3	20	11%	245
5	3	30	6%	131
6	4	15	4%	102
7	3	8	4%	101
8	4	12	4%	89
9	2	20	4%	84
10	4	10	4%	80

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	22	38	59	82
45	12	24	40	62	86
50	13	25	43	64	89
55	14	27	45	67	93
60	15	29	47	70	95
65	16	30	49	72	98
70	17	31	50	74	101
75	18	33	52	76	103
80	19	34	54	78	105
85	20	35	55	80	107
90	21	36	57	81	109
95	22	37	58	83	111
100	23	39	59	85	113
105	24	40	61	86	115
110	24	41	62	88	116
115	25	42	63	89	118
120	26	42	64	90	120

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	25	41	61	84
20	15	29	47	70	96
25	16	29	48	72	98
30	16	29	48	72	98
35	16	29	48	72	98
40	16	29	48	72	98
45	15	28	46	68	93
50	14	26	43	63	87
55	13	24	39	59	80
60	12	22	36	53	73
65	11	20	33	48	66
70	10	18	29	44	60
75	9	16	26	39	54
80	8	14	24	35	48
85	7	13	21	31	43
90	6	12	19	28	39

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	39
2	3	10	14%	31
3	3	12	10%	22
4	4	10	7%	16
5	4	20	6%	13
6	3	20	5%	12
6	4	15	5%	12
8	2	15	5%	11
9	2	10	3%	7
10	5	10	3%	6
10	2	20	3%	6