Cable Lateral Raise Standards (kg)

The average Cable Lateral Raise is 15 kg for men and 11 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Cable Lateral Raise strength standards are based on 233,087 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Cable Lateral Raise Standards (kg)

Weight

Strength Level	Weight
Beginner	3 kg
Novice	8 kg
Intermediate	15 kg
Advanced	26 kg
Elite	39 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.50x

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

What is the average Cable Lateral Raise? The average Cable Lateral Raise weight for a male lifter is 15 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Lateral Raise? Male beginners should aim to lift 3 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	1	5	11	20	31
55	1	5	12	21	32
60	2	6	13	22	34
65	2	6	14	23	35
70	2	7	14	25	37
75	3	8	15	26	38
80	3	8	16	27	39
85	3	9	17	28	40
90	4	9	18	29	41
95	4	10	18	29	43
100	4	10	19	30	44
105	5	11	20	31	45
110	5	11	20	32	46
115	5	12	21	33	47
120	6	12	22	34	47
125	6	13	22	34	48
130	6	13	23	35	49
135	7	14	23	36	50
140	7	14	24	36	51

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	13	22	33
20	3	7	15	25	38
25	3	8	15	26	39
30	3	8	15	26	39
35	3	8	15	26	39
40	3	8	15	26	39
45	3	7	15	25	37
50	2	7	14	23	34
55	2	6	13	21	32
60	2	6	11	19	29
65	2	5	10	18	26
70	2	5	9	16	23
75	1	4	8	14	21
80	1	4	8	13	19
85	1	3	7	11	17
90	1	3	6	10	15

How many sets and reps of Cable Lateral Raise should I do?

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

3x1018%

3x1214%

4x108%

3x87%

3x156%

4x125%

4x154%

2x104%

2x123%

4x82%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	605
2	3	12	14%	485
3	4	10	8%	267
4	3	8	7%	226
5	3	15	6%	210
6	4	12	5%	186
7	4	15	4%	151
8	2	10	4%	133
9	2	12	3%	114
10	4	8	2%	84

Female

Female Cable Lateral Raise Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	2 kg
Novice	6 kg
Intermediate	11 kg
Advanced	18 kg
Elite	26 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.15x
Advanced	0.25x
Elite	0.40x

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

What is the average Cable Lateral Raise? The average Cable Lateral Raise weight for a female lifter is 11 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Lateral Raise? Female beginners should aim to lift 2 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	1	4	8	14	21
45	1	4	9	15	22
50	2	5	9	16	23
55	2	5	10	16	24
60	2	5	10	17	25
65	2	6	11	17	25
70	2	6	11	18	26
75	3	6	12	18	27
80	3	6	12	19	27
85	3	7	12	19	28
90	3	7	13	20	28
95	3	7	13	20	29
100	4	8	13	21	29
105	4	8	14	21	30
110	4	8	14	21	30
115	4	8	14	22	31
120	4	8	14	22	31

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	5	9	15	22
20	2	5	10	17	25
25	2	6	11	18	26
30	2	6	11	18	26
35	2	6	11	18	26
40	2	6	11	18	26
45	2	5	10	17	24
50	2	5	9	16	23
55	2	5	9	14	21
60	2	4	8	13	19
65	1	4	7	12	17
70	1	3	7	11	16
75	1	3	6	10	14
80	1	3	5	9	12
85	1	2	5	8	11
90	1	2	4	7	10

How many sets and reps of Cable Lateral Raise should I do?

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

3x1018%

3x1211%

3x88%

4x107%

4x87%

3x156%

4x125%

4x253%

4x153%

2x82%

2x102%

4x62%

5x122%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	49
2	3	12	11%	30
3	3	8	8%	22
4	4	10	7%	19
4	4	8	7%	19
6	3	15	6%	16
7	4	12	5%	14
8	4	25	3%	9
8	4	15	3%	9
10	2	8	2%	6
10	2	10	2%	6
10	4	6	2%	6
10	5	12	2%	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 Lateral Raise strength standards

Strength Level analysed 32,745 qualifying results from 233,087 community lifts to produce our Cable Lateral Raise strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	233,087
Qualifying results	32,745
Male results	31,071
Female results	1,674
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	1	5	11	20	31
55	1	5	12	21	32
60	2	6	13	22	34
65	2	6	14	23	35
70	2	7	14	25	37
75	3	8	15	26	38
80	3	8	16	27	39
85	3	9	17	28	40
90	4	9	18	29	41
95	4	10	18	29	43
100	4	10	19	30	44
105	5	11	20	31	45
110	5	11	20	32	46
115	5	12	21	33	47
120	6	12	22	34	47
125	6	13	22	34	48
130	6	13	23	35	49
135	7	14	23	36	50
140	7	14	24	36	51

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	13	22	33
20	3	7	15	25	38
25	3	8	15	26	39
30	3	8	15	26	39
35	3	8	15	26	39
40	3	8	15	26	39
45	3	7	15	25	37
50	2	7	14	23	34
55	2	6	13	21	32
60	2	6	11	19	29
65	2	5	10	18	26
70	2	5	9	16	23
75	1	4	8	14	21
80	1	4	8	13	19
85	1	3	7	11	17
90	1	3	6	10	15

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	605
2	3	12	14%	485
3	4	10	8%	267
4	3	8	7%	226
5	3	15	6%	210
6	4	12	5%	186
7	4	15	4%	151
8	2	10	4%	133
9	2	12	3%	114
10	4	8	2%	84

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	1	4	9	15	22
50	2	5	9	16	23
55	2	5	10	16	24
60	2	5	10	17	25
65	2	6	11	17	25
70	2	6	11	18	26
75	3	6	12	18	27
80	3	6	12	19	27
85	3	7	12	19	28
90	3	7	13	20	28
95	3	7	13	20	29
100	4	8	13	21	29
105	4	8	14	21	30
110	4	8	14	21	30
115	4	8	14	22	31
120	4	8	14	22	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	5	9	15	22
20	2	5	10	17	25
25	2	6	11	18	26
30	2	6	11	18	26
35	2	6	11	18	26
40	2	6	11	18	26
45	2	5	10	17	24
50	2	5	9	16	23
55	2	5	9	14	21
60	2	4	8	13	19
65	1	4	7	12	17
70	1	3	7	11	16
75	1	3	6	10	14
80	1	3	5	9	12
85	1	2	5	8	11
90	1	2	4	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	49
2	3	12	11%	30
3	3	8	8%	22
4	4	10	7%	19
4	4	8	7%	19
6	3	15	6%	16
7	4	12	5%	14
8	4	25	3%	9
8	4	15	3%	9
10	2	8	2%	6
10	2	10	2%	6
10	4	6	2%	6
10	5	12	2%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	5	11	20	31
55	1	5	12	21	32
60	2	6	13	22	34
65	2	6	14	23	35
70	2	7	14	25	37
75	3	8	15	26	38
80	3	8	16	27	39
85	3	9	17	28	40
90	4	9	18	29	41
95	4	10	18	29	43
100	4	10	19	30	44
105	5	11	20	31	45
110	5	11	20	32	46
115	5	12	21	33	47
120	6	12	22	34	47
125	6	13	22	34	48
130	6	13	23	35	49
135	7	14	23	36	50
140	7	14	24	36	51

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	13	22	33
20	3	7	15	25	38
25	3	8	15	26	39
30	3	8	15	26	39
35	3	8	15	26	39
40	3	8	15	26	39
45	3	7	15	25	37
50	2	7	14	23	34
55	2	6	13	21	32
60	2	6	11	19	29
65	2	5	10	18	26
70	2	5	9	16	23
75	1	4	8	14	21
80	1	4	8	13	19
85	1	3	7	11	17
90	1	3	6	10	15

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	605
2	3	12	14%	485
3	4	10	8%	267
4	3	8	7%	226
5	3	15	6%	210
6	4	12	5%	186
7	4	15	4%	151
8	2	10	4%	133
9	2	12	3%	114
10	4	8	2%	84

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	1	4	9	15	22
50	2	5	9	16	23
55	2	5	10	16	24
60	2	5	10	17	25
65	2	6	11	17	25
70	2	6	11	18	26
75	3	6	12	18	27
80	3	6	12	19	27
85	3	7	12	19	28
90	3	7	13	20	28
95	3	7	13	20	29
100	4	8	13	21	29
105	4	8	14	21	30
110	4	8	14	21	30
115	4	8	14	22	31
120	4	8	14	22	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	5	9	15	22
20	2	5	10	17	25
25	2	6	11	18	26
30	2	6	11	18	26
35	2	6	11	18	26
40	2	6	11	18	26
45	2	5	10	17	24
50	2	5	9	16	23
55	2	5	9	14	21
60	2	4	8	13	19
65	1	4	7	12	17
70	1	3	7	11	16
75	1	3	6	10	14
80	1	3	5	9	12
85	1	2	5	8	11
90	1	2	4	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	49
2	3	12	11%	30
3	3	8	8%	22
4	4	10	7%	19
4	4	8	7%	19
6	3	15	6%	16
7	4	12	5%	14
8	4	25	3%	9
8	4	15	3%	9
10	2	8	2%	6
10	2	10	2%	6
10	4	6	2%	6
10	5	12	2%	6

Cable Lateral Raise Standards (kg)

Male

Male Cable Lateral Raise Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Lateral Raise should I do?

Female

Female Cable Lateral Raise Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Lateral Raise should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Cable Lateral Raise strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	5	11	20	31
55	1	5	12	21	32
60	2	6	13	22	34
65	2	6	14	23	35
70	2	7	14	25	37
75	3	8	15	26	38
80	3	8	16	27	39
85	3	9	17	28	40
90	4	9	18	29	41
95	4	10	18	29	43
100	4	10	19	30	44
105	5	11	20	31	45
110	5	11	20	32	46
115	5	12	21	33	47
120	6	12	22	34	47
125	6	13	22	34	48
130	6	13	23	35	49
135	7	14	23	36	50
140	7	14	24	36	51

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	13	22	33
20	3	7	15	25	38
25	3	8	15	26	39
30	3	8	15	26	39
35	3	8	15	26	39
40	3	8	15	26	39
45	3	7	15	25	37
50	2	7	14	23	34
55	2	6	13	21	32
60	2	6	11	19	29
65	2	5	10	18	26
70	2	5	9	16	23
75	1	4	8	14	21
80	1	4	8	13	19
85	1	3	7	11	17
90	1	3	6	10	15

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	605
2	3	12	14%	485
3	4	10	8%	267
4	3	8	7%	226
5	3	15	6%	210
6	4	12	5%	186
7	4	15	4%	151
8	2	10	4%	133
9	2	12	3%	114
10	4	8	2%	84

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	14	21
45	1	4	9	15	22
50	2	5	9	16	23
55	2	5	10	16	24
60	2	5	10	17	25
65	2	6	11	17	25
70	2	6	11	18	26
75	3	6	12	18	27
80	3	6	12	19	27
85	3	7	12	19	28
90	3	7	13	20	28
95	3	7	13	20	29
100	4	8	13	21	29
105	4	8	14	21	30
110	4	8	14	21	30
115	4	8	14	22	31
120	4	8	14	22	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	5	9	15	22
20	2	5	10	17	25
25	2	6	11	18	26
30	2	6	11	18	26
35	2	6	11	18	26
40	2	6	11	18	26
45	2	5	10	17	24
50	2	5	9	16	23
55	2	5	9	14	21
60	2	4	8	13	19
65	1	4	7	12	17
70	1	3	7	11	16
75	1	3	6	10	14
80	1	3	5	9	12
85	1	2	5	8	11
90	1	2	4	7	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	49
2	3	12	11%	30
3	3	8	8%	22
4	4	10	7%	19
4	4	8	7%	19
6	3	15	6%	16
7	4	12	5%	14
8	4	25	3%	9
8	4	15	3%	9
10	2	8	2%	6
10	2	10	2%	6
10	4	6	2%	6
10	5	12	2%	6