Cable Fly Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Cable Fly standards are based on 236,590 lifts by Strength Level users

Male
Female

Male

Male Cable Fly Standards (kg)

Weight

Strength Level	Weight
Beginner	7 kg
Novice	18 kg
Intermediate	35 kg
Advanced	57 kg
Elite	84 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.45x
Advanced	0.75x
Elite	1.10x

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

What is the average Cable Fly? The average Cable Fly weight for a male lifter is 35 kg (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 7 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	2	9	21	38	60
55	3	11	24	42	65
60	4	12	26	46	69
65	5	14	29	49	73
70	6	16	31	52	77
75	7	18	34	55	81
80	8	19	36	58	84
85	9	21	39	61	88
90	10	23	41	64	91
95	11	24	43	67	95
100	13	26	45	69	98
105	14	27	47	72	101
110	15	29	49	74	104
115	16	31	51	77	106
120	17	32	53	79	109
125	18	33	55	81	112
130	19	35	57	84	114
135	20	36	58	86	117
140	21	38	60	88	119

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	15	29	49	72
20	6	17	34	56	82
25	7	18	35	57	84
30	7	18	35	57	84
35	7	18	35	57	84
40	7	18	35	57	84
45	6	17	33	54	80
50	6	16	31	51	75
55	5	14	28	47	69
60	5	13	26	43	63
65	4	12	23	39	57
70	4	11	21	35	51
75	4	10	19	31	46
80	3	9	17	28	41
85	3	8	15	25	37
90	3	7	14	22	33

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

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

3x10 18%

3x12 16%

3x15 9%

4x10 7%

4x12 7%

3x8 5%

4x15 4%

2x10 3%

5x10 3%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	1311
2	3	12	16%	1156
3	3	15	9%	644
4	4	10	7%	536
5	4	12	7%	521
6	3	8	5%	389
7	4	15	4%	312
8	2	10	3%	221
9	5	10	3%	187
10	2	12	2%	175

Calculate Your Strength Level

Female

Female Cable Fly Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	4 kg
Novice	10 kg
Intermediate	19 kg
Advanced	31 kg
Elite	45 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.30x
Advanced	0.45x
Elite	0.70x

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

What is the average Cable Fly? The average Cable Fly weight for a female lifter is 19 kg (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 4 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	2	6	13	23	35
45	2	7	14	25	37
50	2	7	15	26	39
55	3	8	16	28	41
60	3	9	18	29	43
65	4	10	19	30	44
70	4	10	19	31	46
75	5	11	20	33	47
80	5	12	21	34	48
85	6	12	22	35	50
90	6	13	23	36	51
95	6	13	24	37	52
100	7	14	24	38	53
105	7	14	25	39	54
110	7	15	26	39	55
115	8	16	26	40	56
120	8	16	27	41	57

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	8	16	26	39
20	4	9	18	30	44
25	4	10	19	31	45
30	4	10	19	31	45
35	4	10	19	31	45
40	4	10	19	31	45
45	4	9	18	29	43
50	3	9	17	27	40
55	3	8	15	25	37
60	3	7	14	23	34
65	3	7	13	21	31
70	2	6	11	19	28
75	2	5	10	17	25
80	2	5	9	15	22
85	2	4	8	14	20
90	1	4	7	12	18

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

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

3x10 26%

3x12 15%

4x10 13%

4x12 10%

3x8 5%

3x15 5%

4x15 5%

2x10 2%

4x8 2%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	178
2	3	12	15%	98
3	4	10	13%	87
4	4	12	10%	66
5	3	8	5%	36
6	3	15	5%	34
7	4	15	5%	31
8	2	10	2%	14
9	4	8	2%	12
9	5	10	2%	12

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	9	21	38	60
55	3	11	24	42	65
60	4	12	26	46	69
65	5	14	29	49	73
70	6	16	31	52	77
75	7	18	34	55	81
80	8	19	36	58	84
85	9	21	39	61	88
90	10	23	41	64	91
95	11	24	43	67	95
100	13	26	45	69	98
105	14	27	47	72	101
110	15	29	49	74	104
115	16	31	51	77	106
120	17	32	53	79	109
125	18	33	55	81	112
130	19	35	57	84	114
135	20	36	58	86	117
140	21	38	60	88	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	15	29	49	72
20	6	17	34	56	82
25	7	18	35	57	84
30	7	18	35	57	84
35	7	18	35	57	84
40	7	18	35	57	84
45	6	17	33	54	80
50	6	16	31	51	75
55	5	14	28	47	69
60	5	13	26	43	63
65	4	12	23	39	57
70	4	11	21	35	51
75	4	10	19	31	46
80	3	9	17	28	41
85	3	8	15	25	37
90	3	7	14	22	33

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	13	23	35
45	2	7	14	25	37
50	2	7	15	26	39
55	3	8	16	28	41
60	3	9	18	29	43
65	4	10	19	30	44
70	4	10	19	31	46
75	5	11	20	33	47
80	5	12	21	34	48
85	6	12	22	35	50
90	6	13	23	36	51
95	6	13	24	37	52
100	7	14	24	38	53
105	7	14	25	39	54
110	7	15	26	39	55
115	8	16	26	40	56
120	8	16	27	41	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	8	16	26	39
20	4	9	18	30	44
25	4	10	19	31	45
30	4	10	19	31	45
35	4	10	19	31	45
40	4	10	19	31	45
45	4	9	18	29	43
50	3	9	17	27	40
55	3	8	15	25	37
60	3	7	14	23	34
65	3	7	13	21	31
70	2	6	11	19	28
75	2	5	10	17	25
80	2	5	9	15	22
85	2	4	8	14	20
90	1	4	7	12	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	178
2	3	12	15%	98
3	4	10	13%	87
4	4	12	10%	66
5	3	8	5%	36
6	3	15	5%	34
7	4	15	5%	31
8	2	10	2%	14
9	4	8	2%	12
9	5	10	2%	12

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	9	21	38	60
55	3	11	24	42	65
60	4	12	26	46	69
65	5	14	29	49	73
70	6	16	31	52	77
75	7	18	34	55	81
80	8	19	36	58	84
85	9	21	39	61	88
90	10	23	41	64	91
95	11	24	43	67	95
100	13	26	45	69	98
105	14	27	47	72	101
110	15	29	49	74	104
115	16	31	51	77	106
120	17	32	53	79	109
125	18	33	55	81	112
130	19	35	57	84	114
135	20	36	58	86	117
140	21	38	60	88	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	15	29	49	72
20	6	17	34	56	82
25	7	18	35	57	84
30	7	18	35	57	84
35	7	18	35	57	84
40	7	18	35	57	84
45	6	17	33	54	80
50	6	16	31	51	75
55	5	14	28	47	69
60	5	13	26	43	63
65	4	12	23	39	57
70	4	11	21	35	51
75	4	10	19	31	46
80	3	9	17	28	41
85	3	8	15	25	37
90	3	7	14	22	33

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	13	23	35
45	2	7	14	25	37
50	2	7	15	26	39
55	3	8	16	28	41
60	3	9	18	29	43
65	4	10	19	30	44
70	4	10	19	31	46
75	5	11	20	33	47
80	5	12	21	34	48
85	6	12	22	35	50
90	6	13	23	36	51
95	6	13	24	37	52
100	7	14	24	38	53
105	7	14	25	39	54
110	7	15	26	39	55
115	8	16	26	40	56
120	8	16	27	41	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	8	16	26	39
20	4	9	18	30	44
25	4	10	19	31	45
30	4	10	19	31	45
35	4	10	19	31	45
40	4	10	19	31	45
45	4	9	18	29	43
50	3	9	17	27	40
55	3	8	15	25	37
60	3	7	14	23	34
65	3	7	13	21	31
70	2	6	11	19	28
75	2	5	10	17	25
80	2	5	9	15	22
85	2	4	8	14	20
90	1	4	7	12	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	178
2	3	12	15%	98
3	4	10	13%	87
4	4	12	10%	66
5	3	8	5%	36
6	3	15	5%	34
7	4	15	5%	31
8	2	10	2%	14
9	4	8	2%	12
9	5	10	2%	12

Cable Fly Standards

Measured in kg

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

Male

Male Cable Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Cable Fly Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	9	21	38	60
55	3	11	24	42	65
60	4	12	26	46	69
65	5	14	29	49	73
70	6	16	31	52	77
75	7	18	34	55	81
80	8	19	36	58	84
85	9	21	39	61	88
90	10	23	41	64	91
95	11	24	43	67	95
100	13	26	45	69	98
105	14	27	47	72	101
110	15	29	49	74	104
115	16	31	51	77	106
120	17	32	53	79	109
125	18	33	55	81	112
130	19	35	57	84	114
135	20	36	58	86	117
140	21	38	60	88	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	15	29	49	72
20	6	17	34	56	82
25	7	18	35	57	84
30	7	18	35	57	84
35	7	18	35	57	84
40	7	18	35	57	84
45	6	17	33	54	80
50	6	16	31	51	75
55	5	14	28	47	69
60	5	13	26	43	63
65	4	12	23	39	57
70	4	11	21	35	51
75	4	10	19	31	46
80	3	9	17	28	41
85	3	8	15	25	37
90	3	7	14	22	33

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	13	23	35
45	2	7	14	25	37
50	2	7	15	26	39
55	3	8	16	28	41
60	3	9	18	29	43
65	4	10	19	30	44
70	4	10	19	31	46
75	5	11	20	33	47
80	5	12	21	34	48
85	6	12	22	35	50
90	6	13	23	36	51
95	6	13	24	37	52
100	7	14	24	38	53
105	7	14	25	39	54
110	7	15	26	39	55
115	8	16	26	40	56
120	8	16	27	41	57

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	8	16	26	39
20	4	9	18	30	44
25	4	10	19	31	45
30	4	10	19	31	45
35	4	10	19	31	45
40	4	10	19	31	45
45	4	9	18	29	43
50	3	9	17	27	40
55	3	8	15	25	37
60	3	7	14	23	34
65	3	7	13	21	31
70	2	6	11	19	28
75	2	5	10	17	25
80	2	5	9	15	22
85	2	4	8	14	20
90	1	4	7	12	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	178
2	3	12	15%	98
3	4	10	13%	87
4	4	12	10%	66
5	3	8	5%	36
6	3	15	5%	34
7	4	15	5%	31
8	2	10	2%	14
9	4	8	2%	12
9	5	10	2%	12