These are the most popular Cable Shrug workouts done by male lifters:
Cable Shrug Standards
Measured in lb
Cable Shrug strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Cable Shrug Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 60 lb |
Novice | 116 lb |
Intermediate | 195 lb |
Advanced | 294 lb |
Elite | 407 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.75x |
Elite | 2.25x |
How much should I be able to Cable Shrug? (lb)
What is the average Cable Shrug? The average Cable Shrug weight for a male lifter is 195 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Cable Shrug? Male beginners should aim to lift 60 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 24 | 60 | 116 | 188 | 274 |
120 | 31 | 70 | 129 | 205 | 295 |
130 | 37 | 80 | 142 | 222 | 314 |
140 | 44 | 90 | 155 | 237 | 333 |
150 | 51 | 99 | 167 | 252 | 351 |
160 | 57 | 108 | 179 | 267 | 368 |
170 | 64 | 117 | 190 | 281 | 384 |
180 | 70 | 126 | 201 | 295 | 400 |
190 | 77 | 135 | 212 | 308 | 415 |
200 | 83 | 143 | 223 | 320 | 430 |
210 | 90 | 151 | 233 | 333 | 444 |
220 | 96 | 159 | 243 | 345 | 458 |
230 | 102 | 167 | 253 | 356 | 472 |
240 | 108 | 175 | 263 | 368 | 485 |
250 | 114 | 183 | 272 | 379 | 497 |
260 | 120 | 190 | 281 | 390 | 510 |
270 | 126 | 198 | 290 | 400 | 522 |
280 | 132 | 205 | 299 | 410 | 533 |
290 | 137 | 212 | 307 | 420 | 545 |
300 | 143 | 219 | 316 | 430 | 556 |
310 | 149 | 226 | 324 | 440 | 567 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 51 | 99 | 166 | 250 | 346 |
20 | 59 | 113 | 190 | 286 | 397 |
25 | 60 | 116 | 195 | 294 | 407 |
30 | 60 | 116 | 195 | 294 | 407 |
35 | 60 | 116 | 195 | 294 | 407 |
40 | 60 | 116 | 195 | 294 | 407 |
45 | 57 | 110 | 185 | 279 | 386 |
50 | 54 | 104 | 174 | 262 | 362 |
55 | 49 | 96 | 161 | 242 | 335 |
60 | 45 | 87 | 147 | 221 | 306 |
65 | 41 | 79 | 132 | 199 | 276 |
70 | 37 | 71 | 119 | 179 | 248 |
75 | 33 | 63 | 106 | 160 | 222 |
80 | 29 | 57 | 95 | 143 | 198 |
85 | 26 | 51 | 85 | 128 | 178 |
90 | 24 | 46 | 77 | 116 | 160 |
How many sets and reps of Cable Shrug should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 18% | 33 |
2 | 4 | 12 | 10% | 18 |
3 | 3 | 12 | 8% | 15 |
4 | 3 | 15 | 7% | 12 |
4 | 2 | 20 | 7% | 12 |
6 | 3 | 20 | 5% | 10 |
6 | 4 | 10 | 5% | 10 |
8 | 4 | 8 | 3% | 6 |
9 | 3 | 8 | 3% | 5 |
9 | 4 | 20 | 3% | 5 |
9 | 4 | 15 | 3% | 5 |
9 | 5 | 30 | 3% | 5 |
9 | 2 | 15 | 3% | 5 |
9 | 2 | 10 | 3% | 5 |
Calculate Your Strength Level
Female
Female Cable Shrug Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 22 lb |
Novice | 54 lb |
Intermediate | 102 lb |
Advanced | 165 lb |
Elite | 239 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.25x |
Intermediate | 0.75x |
Advanced | 1.25x |
Elite | 1.75x |
How much should I be able to Cable Shrug? (lb)
What is the average Cable Shrug? The average Cable Shrug weight for a female lifter is 102 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Cable Shrug? Female beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 8 | 28 | 62 | 110 | 168 |
100 | 10 | 33 | 70 | 120 | 181 |
110 | 14 | 38 | 77 | 130 | 193 |
120 | 17 | 43 | 84 | 139 | 204 |
130 | 20 | 48 | 91 | 148 | 215 |
140 | 23 | 53 | 98 | 157 | 225 |
150 | 26 | 58 | 104 | 165 | 235 |
160 | 29 | 62 | 111 | 172 | 244 |
170 | 32 | 67 | 116 | 180 | 253 |
180 | 35 | 71 | 122 | 187 | 261 |
190 | 38 | 76 | 128 | 194 | 269 |
200 | 41 | 80 | 133 | 200 | 277 |
210 | 44 | 84 | 138 | 207 | 285 |
220 | 47 | 88 | 143 | 213 | 292 |
230 | 50 | 92 | 148 | 219 | 299 |
240 | 53 | 95 | 153 | 225 | 306 |
250 | 56 | 99 | 158 | 230 | 312 |
260 | 58 | 103 | 163 | 236 | 319 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 19 | 46 | 87 | 140 | 203 |
20 | 22 | 53 | 99 | 160 | 233 |
25 | 22 | 54 | 102 | 165 | 239 |
30 | 22 | 54 | 102 | 165 | 239 |
35 | 22 | 54 | 102 | 165 | 239 |
40 | 22 | 54 | 102 | 165 | 239 |
45 | 21 | 51 | 97 | 156 | 226 |
50 | 20 | 48 | 91 | 147 | 212 |
55 | 19 | 45 | 84 | 136 | 196 |
60 | 17 | 41 | 77 | 124 | 179 |
65 | 15 | 37 | 69 | 112 | 162 |
70 | 14 | 33 | 62 | 100 | 145 |
75 | 12 | 29 | 56 | 90 | 130 |
80 | 11 | 26 | 50 | 80 | 116 |
85 | 10 | 24 | 44 | 72 | 104 |
90 | 9 | 21 | 40 | 65 | 94 |
How many sets and reps of Cable Shrug should I do?
These are the most popular Cable Shrug workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 4 | 10 | 20% | 4 |
2 | 4 | 11 | 10% | 2 |
2 | 3 | 12 | 10% | 2 |
2 | 4 | 12 | 10% | 2 |
2 | 5 | 12 | 10% | 2 |
6 | 4 | 8 | 5% | 1 |
6 | 2 | 20 | 5% | 1 |
6 | 2 | 25 | 5% | 1 |
6 | 3 | 15 | 5% | 1 |
6 | 9 | 8 | 5% | 1 |
6 | 5 | 8 | 5% | 1 |
6 | 7 | 8 | 5% | 1 |
6 | 3 | 10 | 5% | 1 |
Calculate Your Strength Level
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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. |