Cable Lateral Raise Standards

Measured in lb

Cable Lateral Raise 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 Lateral Raise standards are based on 233,087 lifts by Strength Level users

Male
Female

Male

Male Cable Lateral Raise Standards (lb)

Weight

Strength Level	Weight
Beginner	6 lb
Novice	17 lb
Intermediate	34 lb
Advanced	57 lb
Elite	85 lb

Bodyweight Ratio

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? (lb)

What is the average Cable Lateral Raise? The average Cable Lateral Raise weight for a male lifter is 34 lb (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 6 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	2	10	24	43	67
120	3	11	26	46	71
130	4	13	28	48	74
140	4	14	29	51	77
150	5	15	31	53	80
160	6	16	33	55	82
170	6	17	34	57	85
180	7	18	36	59	87
190	8	20	38	61	90
200	8	21	39	63	92
210	9	22	40	65	94
220	10	23	42	67	96
230	10	24	43	68	98
240	11	25	44	70	100
250	12	26	46	72	102
260	12	26	47	73	104
270	13	27	48	75	106
280	14	28	49	76	107
290	14	29	50	78	109
300	15	30	52	79	111
310	15	31	53	80	112

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	14	29	49	73
20	6	16	33	56	83
25	6	17	34	57	85
30	6	17	34	57	85
35	6	17	34	57	85
40	6	17	34	57	85
45	6	16	32	54	81
50	5	15	30	51	75
55	5	14	28	47	70
60	4	12	25	43	63
65	4	11	23	39	57
70	4	10	21	35	52
75	3	9	18	31	46
80	3	8	17	28	42
85	3	7	15	25	37
90	2	7	13	22	33

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:

3x10 18%

3x12 14%

4x10 8%

3x8 7%

3x15 6%

4x12 5%

4x15 4%

2x10 4%

2x12 3%

4x8 2%

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

Calculate Your Strength Level

Female

Female Cable Lateral Raise Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	5 lb
Novice	12 lb
Intermediate	24 lb
Advanced	39 lb
Elite	56 lb

Bodyweight Ratio

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? (lb)

What is the average Cable Lateral Raise? The average Cable Lateral Raise weight for a female lifter is 24 lb (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 5 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	3	8	18	31	47
100	3	9	19	33	49
110	4	10	20	34	51
120	4	11	21	36	52
130	4	11	22	37	54
140	5	12	23	38	55
150	5	13	24	39	57
160	6	13	25	40	58
170	6	14	26	41	59
180	6	14	27	42	60
190	7	15	27	43	61
200	7	16	28	44	63
210	7	16	29	45	64
220	8	17	29	46	64
230	8	17	30	46	65
240	8	17	30	47	66
250	9	18	31	48	67
260	9	18	32	49	68

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	20	33	48
20	5	12	23	38	55
25	5	12	24	39	56
30	5	12	24	39	56
35	5	12	24	39	56
40	5	12	24	39	56
45	5	12	22	37	53
50	4	11	21	34	50
55	4	10	19	32	46
60	4	9	18	29	42
65	3	8	16	26	38
70	3	7	14	23	34
75	3	7	13	21	31
80	2	6	12	19	28
85	2	5	10	17	25
90	2	5	9	15	22

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:

3x10 18%

3x12 11%

3x8 8%

4x10 7%

4x8 7%

3x15 6%

4x12 5%

4x25 3%

4x15 3%

2x8 2%

2x10 2%

4x6 2%

5x12 2%

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

Calculate Your Strength Level

Create Standards

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

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	10	24	43	67
120	3	11	26	46	71
130	4	13	28	48	74
140	4	14	29	51	77
150	5	15	31	53	80
160	6	16	33	55	82
170	6	17	34	57	85
180	7	18	36	59	87
190	8	20	38	61	90
200	8	21	39	63	92
210	9	22	40	65	94
220	10	23	42	67	96
230	10	24	43	68	98
240	11	25	44	70	100
250	12	26	46	72	102
260	12	26	47	73	104
270	13	27	48	75	106
280	14	28	49	76	107
290	14	29	50	78	109
300	15	30	52	79	111
310	15	31	53	80	112

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	14	29	49	73
20	6	16	33	56	83
25	6	17	34	57	85
30	6	17	34	57	85
35	6	17	34	57	85
40	6	17	34	57	85
45	6	16	32	54	81
50	5	15	30	51	75
55	5	14	28	47	70
60	4	12	25	43	63
65	4	11	23	39	57
70	4	10	21	35	52
75	3	9	18	31	46
80	3	8	17	28	42
85	3	7	15	25	37
90	2	7	13	22	33

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
90	3	8	18	31	47
100	3	9	19	33	49
110	4	10	20	34	51
120	4	11	21	36	52
130	4	11	22	37	54
140	5	12	23	38	55
150	5	13	24	39	57
160	6	13	25	40	58
170	6	14	26	41	59
180	6	14	27	42	60
190	7	15	27	43	61
200	7	16	28	44	63
210	7	16	29	45	64
220	8	17	29	46	64
230	8	17	30	46	65
240	8	17	30	47	66
250	9	18	31	48	67
260	9	18	32	49	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	20	33	48
20	5	12	23	38	55
25	5	12	24	39	56
30	5	12	24	39	56
35	5	12	24	39	56
40	5	12	24	39	56
45	5	12	22	37	53
50	4	11	21	34	50
55	4	10	19	32	46
60	4	9	18	29	42
65	3	8	16	26	38
70	3	7	14	23	34
75	3	7	13	21	31
80	2	6	12	19	28
85	2	5	10	17	25
90	2	5	9	15	22

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
110	2	10	24	43	67
120	3	11	26	46	71
130	4	13	28	48	74
140	4	14	29	51	77
150	5	15	31	53	80
160	6	16	33	55	82
170	6	17	34	57	85
180	7	18	36	59	87
190	8	20	38	61	90
200	8	21	39	63	92
210	9	22	40	65	94
220	10	23	42	67	96
230	10	24	43	68	98
240	11	25	44	70	100
250	12	26	46	72	102
260	12	26	47	73	104
270	13	27	48	75	106
280	14	28	49	76	107
290	14	29	50	78	109
300	15	30	52	79	111
310	15	31	53	80	112

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	14	29	49	73
20	6	16	33	56	83
25	6	17	34	57	85
30	6	17	34	57	85
35	6	17	34	57	85
40	6	17	34	57	85
45	6	16	32	54	81
50	5	15	30	51	75
55	5	14	28	47	70
60	4	12	25	43	63
65	4	11	23	39	57
70	4	10	21	35	52
75	3	9	18	31	46
80	3	8	17	28	42
85	3	7	15	25	37
90	2	7	13	22	33

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
90	3	8	18	31	47
100	3	9	19	33	49
110	4	10	20	34	51
120	4	11	21	36	52
130	4	11	22	37	54
140	5	12	23	38	55
150	5	13	24	39	57
160	6	13	25	40	58
170	6	14	26	41	59
180	6	14	27	42	60
190	7	15	27	43	61
200	7	16	28	44	63
210	7	16	29	45	64
220	8	17	29	46	64
230	8	17	30	46	65
240	8	17	30	47	66
250	9	18	31	48	67
260	9	18	32	49	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	20	33	48
20	5	12	23	38	55
25	5	12	24	39	56
30	5	12	24	39	56
35	5	12	24	39	56
40	5	12	24	39	56
45	5	12	22	37	53
50	4	11	21	34	50
55	4	10	19	32	46
60	4	9	18	29	42
65	3	8	16	26	38
70	3	7	14	23	34
75	3	7	13	21	31
80	2	6	12	19	28
85	2	5	10	17	25
90	2	5	9	15	22

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

Measured in lb

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

Male

Male Cable Lateral Raise Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Cable Lateral Raise Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Lateral Raise 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
110	2	10	24	43	67
120	3	11	26	46	71
130	4	13	28	48	74
140	4	14	29	51	77
150	5	15	31	53	80
160	6	16	33	55	82
170	6	17	34	57	85
180	7	18	36	59	87
190	8	20	38	61	90
200	8	21	39	63	92
210	9	22	40	65	94
220	10	23	42	67	96
230	10	24	43	68	98
240	11	25	44	70	100
250	12	26	46	72	102
260	12	26	47	73	104
270	13	27	48	75	106
280	14	28	49	76	107
290	14	29	50	78	109
300	15	30	52	79	111
310	15	31	53	80	112

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	14	29	49	73
20	6	16	33	56	83
25	6	17	34	57	85
30	6	17	34	57	85
35	6	17	34	57	85
40	6	17	34	57	85
45	6	16	32	54	81
50	5	15	30	51	75
55	5	14	28	47	70
60	4	12	25	43	63
65	4	11	23	39	57
70	4	10	21	35	52
75	3	9	18	31	46
80	3	8	17	28	42
85	3	7	15	25	37
90	2	7	13	22	33

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
90	3	8	18	31	47
100	3	9	19	33	49
110	4	10	20	34	51
120	4	11	21	36	52
130	4	11	22	37	54
140	5	12	23	38	55
150	5	13	24	39	57
160	6	13	25	40	58
170	6	14	26	41	59
180	6	14	27	42	60
190	7	15	27	43	61
200	7	16	28	44	63
210	7	16	29	45	64
220	8	17	29	46	64
230	8	17	30	46	65
240	8	17	30	47	66
250	9	18	31	48	67
260	9	18	32	49	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	20	33	48
20	5	12	23	38	55
25	5	12	24	39	56
30	5	12	24	39	56
35	5	12	24	39	56
40	5	12	24	39	56
45	5	12	22	37	53
50	4	11	21	34	50
55	4	10	19	32	46
60	4	9	18	29	42
65	3	8	16	26	38
70	3	7	14	23	34
75	3	7	13	21	31
80	2	6	12	19	28
85	2	5	10	17	25
90	2	5	9	15	22

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