Cable Shrug

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.

Newly added! Our cable shrug standards will improve as we collect data from Strength Level users
Cable Shrug

Male Cable Shrug Standards (lb)

Entire Community

Strength Level Weight
Beginner 60 lb
Novice 116 lb
Intermediate 195 lb
Advanced 294 lb
Elite 407 lb
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

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
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

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lb
lb
years old

Female Cable Shrug Standards (lb)

Entire Community

Strength Level Weight
Beginner 22 lb
Novice 54 lb
Intermediate 102 lb
Advanced 165 lb
Elite 239 lb
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

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
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

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lb
lb
years old

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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.