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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Cable Pull Through standards are based on 127,883 lifts by Strength Level users

Male
Female

Male

Male Cable Pull Through Standards (kg)

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
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	18	40	69	105
55	7	21	44	75	112
60	9	24	48	80	118
65	10	26	51	85	124
70	12	29	55	89	129
75	13	31	58	93	135
80	15	34	62	98	140
85	17	36	65	102	144
90	18	38	68	105	149
95	20	41	71	109	153
100	21	43	74	113	158
105	23	45	76	116	162
110	24	47	79	119	166
115	26	49	82	123	169
120	27	51	84	126	173
125	29	53	87	129	177
130	30	55	89	132	180
135	31	57	92	135	184
140	33	59	94	138	187

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	27	51	82	120
20	13	31	58	94	137
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	12	30	56	92	133
50	11	28	53	86	124
55	11	26	49	79	115
60	10	24	44	72	105
65	9	21	40	65	95
70	8	19	36	59	85
75	7	17	32	53	76
80	6	15	29	47	68
85	6	14	26	42	61
90	5	12	23	38	55

How many sets and reps of Cable Pull Through should I do?

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

3x15 17%

3x12 17%

3x10 10%

3x20 8%

2x12 6%

4x10 6%

3x8 5%

4x12 5%

2x20 4%

4x15 3%

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
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	22 kg
Intermediate	40 kg
Advanced	64 kg
Elite	92 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.35x
Intermediate	0.65x
Advanced	1.00x
Elite	1.45x

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 40 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
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	18	35	57	83
45	8	19	36	59	85
50	8	20	37	60	87
55	9	21	39	62	89
60	10	22	40	63	91
65	10	23	41	65	92
70	11	23	42	66	94
75	11	24	43	67	95
80	12	25	44	68	96
85	12	25	45	69	98
90	12	26	45	70	99
95	13	27	46	71	100
100	13	27	47	72	101
105	14	28	48	73	102
110	14	28	48	74	103
115	14	29	49	75	104
120	15	29	50	75	105

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	19	34	55	78
20	10	22	39	62	89
25	10	22	40	64	92
30	10	22	40	64	92
35	10	22	40	64	92
40	10	22	40	64	92
45	9	21	38	61	87
50	9	20	36	57	81
55	8	18	33	52	75
60	7	17	30	48	69
65	7	15	27	43	62
70	6	13	25	39	56
75	5	12	22	35	50
80	5	11	20	31	45
85	4	10	18	28	40
90	4	9	16	25	36

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:

4x15 19%

3x12 18%

3x10 11%

3x15 11%

4x12 8%

4x20 7%

4x10 4%

3x8 3%

4x16 3%

2x10 2%

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

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.

Calculate Your Strength

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	5	18	40	69	105
55	7	21	44	75	112
60	9	24	48	80	118
65	10	26	51	85	124
70	12	29	55	89	129
75	13	31	58	93	135
80	15	34	62	98	140
85	17	36	65	102	144
90	18	38	68	105	149
95	20	41	71	109	153
100	21	43	74	113	158
105	23	45	76	116	162
110	24	47	79	119	166
115	26	49	82	123	169
120	27	51	84	126	173
125	29	53	87	129	177
130	30	55	89	132	180
135	31	57	92	135	184
140	33	59	94	138	187

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	27	51	82	120
20	13	31	58	94	137
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	12	30	56	92	133
50	11	28	53	86	124
55	11	26	49	79	115
60	10	24	44	72	105
65	9	21	40	65	95
70	8	19	36	59	85
75	7	17	32	53	76
80	6	15	29	47	68
85	6	14	26	42	61
90	5	12	23	38	55

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	18	35	57	83
45	8	19	36	59	85
50	8	20	37	60	87
55	9	21	39	62	89
60	10	22	40	63	91
65	10	23	41	65	92
70	11	23	42	66	94
75	11	24	43	67	95
80	12	25	44	68	96
85	12	25	45	69	98
90	12	26	45	70	99
95	13	27	46	71	100
100	13	27	47	72	101
105	14	28	48	73	102
110	14	28	48	74	103
115	14	29	49	75	104
120	15	29	50	75	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	19	34	55	78
20	10	22	39	62	89
25	10	22	40	64	92
30	10	22	40	64	92
35	10	22	40	64	92
40	10	22	40	64	92
45	9	21	38	61	87
50	9	20	36	57	81
55	8	18	33	52	75
60	7	17	30	48	69
65	7	15	27	43	62
70	6	13	25	39	56
75	5	12	22	35	50
80	5	11	20	31	45
85	4	10	18	28	40
90	4	9	16	25	36

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

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	18	40	69	105
55	7	21	44	75	112
60	9	24	48	80	118
65	10	26	51	85	124
70	12	29	55	89	129
75	13	31	58	93	135
80	15	34	62	98	140
85	17	36	65	102	144
90	18	38	68	105	149
95	20	41	71	109	153
100	21	43	74	113	158
105	23	45	76	116	162
110	24	47	79	119	166
115	26	49	82	123	169
120	27	51	84	126	173
125	29	53	87	129	177
130	30	55	89	132	180
135	31	57	92	135	184
140	33	59	94	138	187

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	27	51	82	120
20	13	31	58	94	137
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	12	30	56	92	133
50	11	28	53	86	124
55	11	26	49	79	115
60	10	24	44	72	105
65	9	21	40	65	95
70	8	19	36	59	85
75	7	17	32	53	76
80	6	15	29	47	68
85	6	14	26	42	61
90	5	12	23	38	55

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	18	35	57	83
45	8	19	36	59	85
50	8	20	37	60	87
55	9	21	39	62	89
60	10	22	40	63	91
65	10	23	41	65	92
70	11	23	42	66	94
75	11	24	43	67	95
80	12	25	44	68	96
85	12	25	45	69	98
90	12	26	45	70	99
95	13	27	46	71	100
100	13	27	47	72	101
105	14	28	48	73	102
110	14	28	48	74	103
115	14	29	49	75	104
120	15	29	50	75	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	19	34	55	78
20	10	22	39	62	89
25	10	22	40	64	92
30	10	22	40	64	92
35	10	22	40	64	92
40	10	22	40	64	92
45	9	21	38	61	87
50	9	20	36	57	81
55	8	18	33	52	75
60	7	17	30	48	69
65	7	15	27	43	62
70	6	13	25	39	56
75	5	12	22	35	50
80	5	11	20	31	45
85	4	10	18	28	40
90	4	9	16	25	36

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

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

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Pull Through should I do?

Calculate Your Strength Level

Female

Female Cable Pull Through Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Pull Through 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	5	18	40	69	105
55	7	21	44	75	112
60	9	24	48	80	118
65	10	26	51	85	124
70	12	29	55	89	129
75	13	31	58	93	135
80	15	34	62	98	140
85	17	36	65	102	144
90	18	38	68	105	149
95	20	41	71	109	153
100	21	43	74	113	158
105	23	45	76	116	162
110	24	47	79	119	166
115	26	49	82	123	169
120	27	51	84	126	173
125	29	53	87	129	177
130	30	55	89	132	180
135	31	57	92	135	184
140	33	59	94	138	187

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	27	51	82	120
20	13	31	58	94	137
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	12	30	56	92	133
50	11	28	53	86	124
55	11	26	49	79	115
60	10	24	44	72	105
65	9	21	40	65	95
70	8	19	36	59	85
75	7	17	32	53	76
80	6	15	29	47	68
85	6	14	26	42	61
90	5	12	23	38	55

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	18	35	57	83
45	8	19	36	59	85
50	8	20	37	60	87
55	9	21	39	62	89
60	10	22	40	63	91
65	10	23	41	65	92
70	11	23	42	66	94
75	11	24	43	67	95
80	12	25	44	68	96
85	12	25	45	69	98
90	12	26	45	70	99
95	13	27	46	71	100
100	13	27	47	72	101
105	14	28	48	73	102
110	14	28	48	74	103
115	14	29	49	75	104
120	15	29	50	75	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	19	34	55	78
20	10	22	39	62	89
25	10	22	40	64	92
30	10	22	40	64	92
35	10	22	40	64	92
40	10	22	40	64	92
45	9	21	38	61	87
50	9	20	36	57	81
55	8	18	33	52	75
60	7	17	30	48	69
65	7	15	27	43	62
70	6	13	25	39	56
75	5	12	22	35	50
80	5	11	20	31	45
85	4	10	18	28	40
90	4	9	16	25	36

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