Cable Fly Standards

Measured in lb

Cable Fly 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 Fly standards are based on 92,000 lifts by Strength Level users

♂ Male
♀ Female

Male Cable Fly Standards (lb)

Strength Level	Weight
Beginner	11 lb
Novice	39 lb
Intermediate	85 lb
Advanced	150 lb
Elite	227 lb

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.25x
Intermediate	0.50x
Advanced	0.85x
Elite	1.35x

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

What is the average Cable Fly? The average Cable Fly weight for a male lifter is 85 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Fly? Male beginners should aim to lift 11 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	1	15	46	93	153
120	3	19	53	102	165
130	5	24	59	112	176
140	6	28	66	120	188
150	9	32	72	129	198
160	11	36	79	137	209
170	13	40	85	145	218
180	16	44	91	153	228
190	18	49	96	161	237
200	20	53	102	168	246
210	23	57	108	175	255
220	26	61	113	182	263
230	28	64	118	189	271
240	31	68	124	195	279
250	33	72	129	202	287
260	36	76	134	208	294
270	38	80	139	214	301
280	41	83	143	220	308
290	43	87	148	226	315
300	46	90	153	232	322
310	49	94	157	237	329

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	33	73	127	194
20	11	38	83	146	222
25	11	39	85	150	227
30	11	39	85	150	227
35	11	39	85	150	227
40	11	39	85	150	227
45	11	37	81	142	216
50	10	35	76	133	203
55	9	32	70	123	187
60	9	29	64	112	171
65	8	26	58	102	154
70	7	24	52	91	139
75	6	21	46	81	124
80	6	19	42	73	111
85	5	17	37	65	99
90	5	15	34	59	89

Calculate Your Strength Level

Female Cable Fly Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	7 lb
Novice	21 lb
Intermediate	45 lb
Advanced	78 lb
Elite	118 lb

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.30x
Advanced	0.55x
Elite	0.80x

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

What is the average Cable Fly? The average Cable Fly weight for a female lifter is 45 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Fly? Female beginners should aim to lift 7 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	2	12	31	58	93
100	3	14	34	62	97
110	4	16	36	66	102
120	5	17	39	69	106
130	6	19	41	72	110
140	6	20	44	75	113
150	7	22	46	78	117
160	8	23	48	81	120
170	9	25	50	83	123
180	10	26	52	86	126
190	11	27	53	88	129
200	11	29	55	90	132
210	12	30	57	92	134
220	13	31	59	95	137
230	14	32	60	97	139
240	14	33	62	99	142
250	15	34	63	100	144
260	16	36	65	102	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	18	38	66	100
20	6	20	44	76	115
25	7	21	45	78	118
30	7	21	45	78	118
35	7	21	45	78	118
40	7	21	45	78	118
45	6	20	43	74	112
50	6	19	40	69	105
55	5	17	37	64	97
60	5	16	34	59	88
65	4	14	31	53	80
70	4	13	27	47	72
75	4	11	24	42	64
80	3	10	22	38	57
85	3	9	20	34	51
90	3	8	18	31	46

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

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

3x10 28%

3x12 14%

4x12 11%

4x10 9%

3x8 7%

3x15 5%

4x15 4%

6x10 2%

2x10 2%

2x15 2%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	28%	104
2	3	12	14%	51
3	4	12	11%	41
4	4	10	9%	32
5	3	8	7%	26
6	3	15	5%	20
7	4	15	4%	15
8	6	10	2%	9
9	2	10	2%	8
9	2	15	2%	8
9	4	8	2%	8

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

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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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Contact

Please send enquires, suggestions and bug reports to:
support@strengthlevel.com

BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	15	46	93	153
120	3	19	53	102	165
130	5	24	59	112	176
140	6	28	66	120	188
150	9	32	72	129	198
160	11	36	79	137	209
170	13	40	85	145	218
180	16	44	91	153	228
190	18	49	96	161	237
200	20	53	102	168	246
210	23	57	108	175	255
220	26	61	113	182	263
230	28	64	118	189	271
240	31	68	124	195	279
250	33	72	129	202	287
260	36	76	134	208	294
270	38	80	139	214	301
280	41	83	143	220	308
290	43	87	148	226	315
300	46	90	153	232	322
310	49	94	157	237	329

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	33	73	127	194
20	11	38	83	146	222
25	11	39	85	150	227
30	11	39	85	150	227
35	11	39	85	150	227
40	11	39	85	150	227
45	11	37	81	142	216
50	10	35	76	133	203
55	9	32	70	123	187
60	9	29	64	112	171
65	8	26	58	102	154
70	7	24	52	91	139
75	6	21	46	81	124
80	6	19	42	73	111
85	5	17	37	65	99
90	5	15	34	59	89

BW	Beg.	Nov.	Int.	Adv.	Elite
90	2	12	31	58	93
100	3	14	34	62	97
110	4	16	36	66	102
120	5	17	39	69	106
130	6	19	41	72	110
140	6	20	44	75	113
150	7	22	46	78	117
160	8	23	48	81	120
170	9	25	50	83	123
180	10	26	52	86	126
190	11	27	53	88	129
200	11	29	55	90	132
210	12	30	57	92	134
220	13	31	59	95	137
230	14	32	60	97	139
240	14	33	62	99	142
250	15	34	63	100	144
260	16	36	65	102	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	18	38	66	100
20	6	20	44	76	115
25	7	21	45	78	118
30	7	21	45	78	118
35	7	21	45	78	118
40	7	21	45	78	118
45	6	20	43	74	112
50	6	19	40	69	105
55	5	17	37	64	97
60	5	16	34	59	88
65	4	14	31	53	80
70	4	13	27	47	72
75	4	11	24	42	64
80	3	10	22	38	57
85	3	9	20	34	51
90	3	8	18	31	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	28%	104
2	3	12	14%	51
3	4	12	11%	41
4	4	10	9%	32
5	3	8	7%	26
6	3	15	5%	20
7	4	15	4%	15
8	6	10	2%	9
9	2	10	2%	8
9	2	15	2%	8
9	4	8	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	15	46	93	153
120	3	19	53	102	165
130	5	24	59	112	176
140	6	28	66	120	188
150	9	32	72	129	198
160	11	36	79	137	209
170	13	40	85	145	218
180	16	44	91	153	228
190	18	49	96	161	237
200	20	53	102	168	246
210	23	57	108	175	255
220	26	61	113	182	263
230	28	64	118	189	271
240	31	68	124	195	279
250	33	72	129	202	287
260	36	76	134	208	294
270	38	80	139	214	301
280	41	83	143	220	308
290	43	87	148	226	315
300	46	90	153	232	322
310	49	94	157	237	329

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	33	73	127	194
20	11	38	83	146	222
25	11	39	85	150	227
30	11	39	85	150	227
35	11	39	85	150	227
40	11	39	85	150	227
45	11	37	81	142	216
50	10	35	76	133	203
55	9	32	70	123	187
60	9	29	64	112	171
65	8	26	58	102	154
70	7	24	52	91	139
75	6	21	46	81	124
80	6	19	42	73	111
85	5	17	37	65	99
90	5	15	34	59	89

BW	Beg.	Nov.	Int.	Adv.	Elite
90	2	12	31	58	93
100	3	14	34	62	97
110	4	16	36	66	102
120	5	17	39	69	106
130	6	19	41	72	110
140	6	20	44	75	113
150	7	22	46	78	117
160	8	23	48	81	120
170	9	25	50	83	123
180	10	26	52	86	126
190	11	27	53	88	129
200	11	29	55	90	132
210	12	30	57	92	134
220	13	31	59	95	137
230	14	32	60	97	139
240	14	33	62	99	142
250	15	34	63	100	144
260	16	36	65	102	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	18	38	66	100
20	6	20	44	76	115
25	7	21	45	78	118
30	7	21	45	78	118
35	7	21	45	78	118
40	7	21	45	78	118
45	6	20	43	74	112
50	6	19	40	69	105
55	5	17	37	64	97
60	5	16	34	59	88
65	4	14	31	53	80
70	4	13	27	47	72
75	4	11	24	42	64
80	3	10	22	38	57
85	3	9	20	34	51
90	3	8	18	31	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	28%	104
2	3	12	14%	51
3	4	12	11%	41
4	4	10	9%	32
5	3	8	7%	26
6	3	15	5%	20
7	4	15	4%	15
8	6	10	2%	9
9	2	10	2%	8
9	2	15	2%	8
9	4	8	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	15	46	93	153
120	3	19	53	102	165
130	5	24	59	112	176
140	6	28	66	120	188
150	9	32	72	129	198
160	11	36	79	137	209
170	13	40	85	145	218
180	16	44	91	153	228
190	18	49	96	161	237
200	20	53	102	168	246
210	23	57	108	175	255
220	26	61	113	182	263
230	28	64	118	189	271
240	31	68	124	195	279
250	33	72	129	202	287
260	36	76	134	208	294
270	38	80	139	214	301
280	41	83	143	220	308
290	43	87	148	226	315
300	46	90	153	232	322
310	49	94	157	237	329

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	33	73	127	194
20	11	38	83	146	222
25	11	39	85	150	227
30	11	39	85	150	227
35	11	39	85	150	227
40	11	39	85	150	227
45	11	37	81	142	216
50	10	35	76	133	203
55	9	32	70	123	187
60	9	29	64	112	171
65	8	26	58	102	154
70	7	24	52	91	139
75	6	21	46	81	124
80	6	19	42	73	111
85	5	17	37	65	99
90	5	15	34	59	89

BW	Beg.	Nov.	Int.	Adv.	Elite
90	2	12	31	58	93
100	3	14	34	62	97
110	4	16	36	66	102
120	5	17	39	69	106
130	6	19	41	72	110
140	6	20	44	75	113
150	7	22	46	78	117
160	8	23	48	81	120
170	9	25	50	83	123
180	10	26	52	86	126
190	11	27	53	88	129
200	11	29	55	90	132
210	12	30	57	92	134
220	13	31	59	95	137
230	14	32	60	97	139
240	14	33	62	99	142
250	15	34	63	100	144
260	16	36	65	102	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	18	38	66	100
20	6	20	44	76	115
25	7	21	45	78	118
30	7	21	45	78	118
35	7	21	45	78	118
40	7	21	45	78	118
45	6	20	43	74	112
50	6	19	40	69	105
55	5	17	37	64	97
60	5	16	34	59	88
65	4	14	31	53	80
70	4	13	27	47	72
75	4	11	24	42	64
80	3	10	22	38	57
85	3	9	20	34	51
90	3	8	18	31	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	28%	104
2	3	12	14%	51
3	4	12	11%	41
4	4	10	9%	32
5	3	8	7%	26
6	3	15	5%	20
7	4	15	4%	15
8	6	10	2%	9
9	2	10	2%	8
9	2	15	2%	8
9	4	8	2%	8