Cable Crunch Standards (lb)

The average Cable Crunch is 144 lb for men and 106 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	51 lb
Novice	91 lb
Intermediate	144 lb
Advanced	209 lb
Elite	283 lb

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? (lb)

What is the average Cable Crunch? The average Cable Crunch weight for a male lifter is 144 lb (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 51 lb (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
110	33	64	109	165	229
120	37	70	116	173	239
130	40	75	122	181	248
140	44	80	128	189	257
150	48	85	134	196	265
160	51	89	140	203	273
170	54	93	146	209	281
180	58	98	151	216	288
190	61	102	156	222	295
200	64	106	161	227	302
210	67	109	166	233	308
220	70	113	170	238	314
230	73	117	174	244	320
240	75	120	179	249	326
250	78	124	183	254	332
260	81	127	187	258	337
270	83	130	191	263	342
280	86	133	195	267	348
290	88	136	198	272	353
300	91	139	202	276	357
310	93	142	205	280	362

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	77	122	178	241
20	50	88	140	204	275
25	51	91	144	209	283
30	51	91	144	209	283
35	51	91	144	209	283
40	51	91	144	209	283
45	49	86	136	198	268
50	45	80	127	185	250
55	42	74	117	171	231
60	38	68	107	156	211
65	35	61	97	141	191
70	31	55	87	127	172
75	28	49	78	114	154
80	25	44	70	102	138
85	22	40	63	91	124
90	20	36	56	82	111

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	35 lb
Novice	65 lb
Intermediate	106 lb
Advanced	158 lb
Elite	217 lb

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? (lb)

What is the average Cable Crunch? The average Cable Crunch weight for a female lifter is 106 lb (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 35 lb (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
90	24	49	85	130	183
100	26	52	89	136	190
110	29	56	94	142	197
120	31	59	98	147	203
130	33	62	102	152	209
140	36	65	106	157	214
150	38	68	110	161	220
160	40	71	113	165	224
170	42	73	116	169	229
180	43	76	120	173	233
190	45	78	123	177	237
200	47	81	125	180	241
210	49	83	128	183	245
220	50	85	131	187	249
230	52	87	133	190	252
240	53	89	136	193	256
250	55	91	138	195	259
260	56	93	141	198	262

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	55	91	135	185
20	34	63	104	154	211
25	35	65	106	158	217
30	35	65	106	158	217
35	35	65	106	158	217
40	35	65	106	158	217
45	33	61	101	150	205
50	31	57	94	140	192
55	28	53	87	129	177
60	26	48	79	118	162
65	23	44	72	107	146
70	21	39	65	96	132
75	19	35	58	86	118
80	17	32	52	77	106
85	15	28	46	69	95
90	14	25	42	62	85

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
110	33	64	109	165	229
120	37	70	116	173	239
130	40	75	122	181	248
140	44	80	128	189	257
150	48	85	134	196	265
160	51	89	140	203	273
170	54	93	146	209	281
180	58	98	151	216	288
190	61	102	156	222	295
200	64	106	161	227	302
210	67	109	166	233	308
220	70	113	170	238	314
230	73	117	174	244	320
240	75	120	179	249	326
250	78	124	183	254	332
260	81	127	187	258	337
270	83	130	191	263	342
280	86	133	195	267	348
290	88	136	198	272	353
300	91	139	202	276	357
310	93	142	205	280	362

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	77	122	178	241
20	50	88	140	204	275
25	51	91	144	209	283
30	51	91	144	209	283
35	51	91	144	209	283
40	51	91	144	209	283
45	49	86	136	198	268
50	45	80	127	185	250
55	42	74	117	171	231
60	38	68	107	156	211
65	35	61	97	141	191
70	31	55	87	127	172
75	28	49	78	114	154
80	25	44	70	102	138
85	22	40	63	91	124
90	20	36	56	82	111

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
90	24	49	85	130	183
100	26	52	89	136	190
110	29	56	94	142	197
120	31	59	98	147	203
130	33	62	102	152	209
140	36	65	106	157	214
150	38	68	110	161	220
160	40	71	113	165	224
170	42	73	116	169	229
180	43	76	120	173	233
190	45	78	123	177	237
200	47	81	125	180	241
210	49	83	128	183	245
220	50	85	131	187	249
230	52	87	133	190	252
240	53	89	136	193	256
250	55	91	138	195	259
260	56	93	141	198	262

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	55	91	135	185
20	34	63	104	154	211
25	35	65	106	158	217
30	35	65	106	158	217
35	35	65	106	158	217
40	35	65	106	158	217
45	33	61	101	150	205
50	31	57	94	140	192
55	28	53	87	129	177
60	26	48	79	118	162
65	23	44	72	107	146
70	21	39	65	96	132
75	19	35	58	86	118
80	17	32	52	77	106
85	15	28	46	69	95
90	14	25	42	62	85

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
110	33	64	109	165	229
120	37	70	116	173	239
130	40	75	122	181	248
140	44	80	128	189	257
150	48	85	134	196	265
160	51	89	140	203	273
170	54	93	146	209	281
180	58	98	151	216	288
190	61	102	156	222	295
200	64	106	161	227	302
210	67	109	166	233	308
220	70	113	170	238	314
230	73	117	174	244	320
240	75	120	179	249	326
250	78	124	183	254	332
260	81	127	187	258	337
270	83	130	191	263	342
280	86	133	195	267	348
290	88	136	198	272	353
300	91	139	202	276	357
310	93	142	205	280	362

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	77	122	178	241
20	50	88	140	204	275
25	51	91	144	209	283
30	51	91	144	209	283
35	51	91	144	209	283
40	51	91	144	209	283
45	49	86	136	198	268
50	45	80	127	185	250
55	42	74	117	171	231
60	38	68	107	156	211
65	35	61	97	141	191
70	31	55	87	127	172
75	28	49	78	114	154
80	25	44	70	102	138
85	22	40	63	91	124
90	20	36	56	82	111

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
90	24	49	85	130	183
100	26	52	89	136	190
110	29	56	94	142	197
120	31	59	98	147	203
130	33	62	102	152	209
140	36	65	106	157	214
150	38	68	110	161	220
160	40	71	113	165	224
170	42	73	116	169	229
180	43	76	120	173	233
190	45	78	123	177	237
200	47	81	125	180	241
210	49	83	128	183	245
220	50	85	131	187	249
230	52	87	133	190	252
240	53	89	136	193	256
250	55	91	138	195	259
260	56	93	141	198	262

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	55	91	135	185
20	34	63	104	154	211
25	35	65	106	158	217
30	35	65	106	158	217
35	35	65	106	158	217
40	35	65	106	158	217
45	33	61	101	150	205
50	31	57	94	140	192
55	28	53	87	129	177
60	26	48	79	118	162
65	23	44	72	107	146
70	21	39	65	96	132
75	19	35	58	86	118
80	17	32	52	77	106
85	15	28	46	69	95
90	14	25	42	62	85

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 (lb)

Male

Male Cable Crunch Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Cable Crunch Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	33	64	109	165	229
120	37	70	116	173	239
130	40	75	122	181	248
140	44	80	128	189	257
150	48	85	134	196	265
160	51	89	140	203	273
170	54	93	146	209	281
180	58	98	151	216	288
190	61	102	156	222	295
200	64	106	161	227	302
210	67	109	166	233	308
220	70	113	170	238	314
230	73	117	174	244	320
240	75	120	179	249	326
250	78	124	183	254	332
260	81	127	187	258	337
270	83	130	191	263	342
280	86	133	195	267	348
290	88	136	198	272	353
300	91	139	202	276	357
310	93	142	205	280	362

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	77	122	178	241
20	50	88	140	204	275
25	51	91	144	209	283
30	51	91	144	209	283
35	51	91	144	209	283
40	51	91	144	209	283
45	49	86	136	198	268
50	45	80	127	185	250
55	42	74	117	171	231
60	38	68	107	156	211
65	35	61	97	141	191
70	31	55	87	127	172
75	28	49	78	114	154
80	25	44	70	102	138
85	22	40	63	91	124
90	20	36	56	82	111

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
90	24	49	85	130	183
100	26	52	89	136	190
110	29	56	94	142	197
120	31	59	98	147	203
130	33	62	102	152	209
140	36	65	106	157	214
150	38	68	110	161	220
160	40	71	113	165	224
170	42	73	116	169	229
180	43	76	120	173	233
190	45	78	123	177	237
200	47	81	125	180	241
210	49	83	128	183	245
220	50	85	131	187	249
230	52	87	133	190	252
240	53	89	136	193	256
250	55	91	138	195	259
260	56	93	141	198	262

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	55	91	135	185
20	34	63	104	154	211
25	35	65	106	158	217
30	35	65	106	158	217
35	35	65	106	158	217
40	35	65	106	158	217
45	33	61	101	150	205
50	31	57	94	140	192
55	28	53	87	129	177
60	26	48	79	118	162
65	23	44	72	107	146
70	21	39	65	96	132
75	19	35	58	86	118
80	17	32	52	77	106
85	15	28	46	69	95
90	14	25	42	62	85

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