These are the most popular Cable Pull Through workouts done by male lifters:
Cable Pull Through Standards
Measured in kg
Cable Pull Through strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Cable Pull Through Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 13 kg |
Novice | 32 kg |
Intermediate | 60 kg |
Advanced | 97 kg |
Elite | 140 kg |
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 Pull Through? (kg)
What is the average Cable Pull Through? The average Cable Pull Through weight for a male lifter is 60 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Cable Pull Through? Male beginners should aim to lift 13 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 5 | 16 | 36 | 64 | 98 |
55 | 6 | 20 | 41 | 70 | 106 |
60 | 8 | 23 | 45 | 76 | 113 |
65 | 10 | 26 | 50 | 82 | 119 |
70 | 12 | 29 | 54 | 87 | 126 |
75 | 14 | 32 | 58 | 92 | 132 |
80 | 16 | 34 | 62 | 97 | 138 |
85 | 18 | 37 | 65 | 101 | 143 |
90 | 20 | 40 | 69 | 106 | 149 |
95 | 22 | 43 | 73 | 110 | 154 |
100 | 23 | 45 | 76 | 115 | 159 |
105 | 25 | 48 | 79 | 119 | 163 |
110 | 27 | 50 | 83 | 123 | 168 |
115 | 29 | 53 | 86 | 126 | 173 |
120 | 31 | 55 | 89 | 130 | 177 |
125 | 33 | 58 | 92 | 134 | 181 |
130 | 34 | 60 | 95 | 137 | 185 |
135 | 36 | 62 | 98 | 141 | 189 |
140 | 38 | 65 | 100 | 144 | 193 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 11 | 27 | 51 | 82 | 119 |
20 | 13 | 31 | 58 | 94 | 136 |
25 | 13 | 32 | 60 | 97 | 140 |
30 | 13 | 32 | 60 | 97 | 140 |
35 | 13 | 32 | 60 | 97 | 140 |
40 | 13 | 32 | 60 | 97 | 140 |
45 | 13 | 30 | 57 | 92 | 133 |
50 | 12 | 28 | 53 | 86 | 124 |
55 | 11 | 26 | 49 | 79 | 115 |
60 | 10 | 24 | 45 | 73 | 105 |
65 | 9 | 22 | 41 | 66 | 95 |
70 | 8 | 19 | 36 | 59 | 85 |
75 | 7 | 17 | 33 | 53 | 76 |
80 | 6 | 15 | 29 | 47 | 68 |
85 | 6 | 14 | 26 | 42 | 61 |
90 | 5 | 13 | 24 | 38 | 55 |
How many sets and reps of Cable Pull Through should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 15 | 17% | 92 |
2 | 3 | 12 | 17% | 89 |
3 | 3 | 10 | 10% | 51 |
4 | 3 | 20 | 8% | 40 |
5 | 2 | 12 | 6% | 34 |
6 | 4 | 10 | 6% | 31 |
7 | 3 | 8 | 5% | 27 |
8 | 4 | 12 | 5% | 25 |
9 | 2 | 20 | 4% | 23 |
10 | 4 | 15 | 3% | 18 |
Calculate Your Strength Level
Female
Female Cable Pull Through Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 10 kg |
Novice | 23 kg |
Intermediate | 42 kg |
Advanced | 67 kg |
Elite | 96 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.25x |
Intermediate | 0.75x |
Advanced | 1.00x |
Elite | 1.50x |
How much should I be able to Cable Pull Through? (kg)
What is the average Cable Pull Through? The average Cable Pull Through weight for a female lifter is 42 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Cable Pull Through? Female beginners should aim to lift 10 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 6 | 17 | 33 | 55 | 81 |
45 | 7 | 18 | 35 | 58 | 85 |
50 | 8 | 20 | 37 | 60 | 88 |
55 | 9 | 21 | 39 | 63 | 91 |
60 | 10 | 22 | 41 | 65 | 93 |
65 | 11 | 24 | 43 | 67 | 96 |
70 | 11 | 25 | 44 | 69 | 98 |
75 | 12 | 26 | 46 | 71 | 100 |
80 | 13 | 27 | 47 | 73 | 102 |
85 | 14 | 28 | 48 | 74 | 104 |
90 | 14 | 29 | 50 | 76 | 106 |
95 | 15 | 30 | 51 | 78 | 108 |
100 | 16 | 31 | 52 | 79 | 110 |
105 | 16 | 32 | 53 | 80 | 111 |
110 | 17 | 33 | 54 | 82 | 113 |
115 | 17 | 33 | 55 | 83 | 115 |
120 | 18 | 34 | 56 | 84 | 116 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 9 | 19 | 36 | 57 | 81 |
20 | 10 | 22 | 41 | 65 | 93 |
25 | 10 | 23 | 42 | 67 | 96 |
30 | 10 | 23 | 42 | 67 | 96 |
35 | 10 | 23 | 42 | 67 | 96 |
40 | 10 | 23 | 42 | 67 | 96 |
45 | 10 | 22 | 40 | 63 | 91 |
50 | 9 | 20 | 37 | 59 | 85 |
55 | 8 | 19 | 35 | 55 | 79 |
60 | 8 | 17 | 32 | 50 | 72 |
65 | 7 | 16 | 28 | 45 | 65 |
70 | 6 | 14 | 26 | 41 | 58 |
75 | 5 | 12 | 23 | 36 | 52 |
80 | 5 | 11 | 20 | 33 | 47 |
85 | 4 | 10 | 18 | 29 | 42 |
90 | 4 | 9 | 17 | 26 | 38 |
How many sets and reps of Cable Pull Through should I do?
These are the most popular Cable Pull Through workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 4 | 15 | 19% | 56 |
2 | 3 | 12 | 18% | 51 |
3 | 3 | 10 | 11% | 31 |
3 | 3 | 15 | 11% | 31 |
5 | 4 | 12 | 8% | 22 |
6 | 4 | 20 | 7% | 21 |
7 | 4 | 10 | 4% | 11 |
8 | 3 | 8 | 3% | 10 |
9 | 4 | 16 | 3% | 9 |
10 | 2 | 10 | 2% | 7 |
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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. |