Cable Shrug Standards (kg)

The average Cable Shrug is 101 kg for men and 54 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Cable Shrug strength standards are based on 60,714 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Cable Shrug Standards (kg)

Weight

Strength Level	Weight
Beginner	37 kg
Novice	65 kg
Intermediate	101 kg
Advanced	146 kg
Elite	196 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	2.00x
Elite	2.50x

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

What is the average Cable Shrug? The average Cable Shrug weight for a male lifter is 101 kg (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 37 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	26	48	80	119	164
55	28	52	84	124	170
60	31	55	88	129	176
65	33	58	92	134	181
70	35	61	96	139	187
75	38	64	100	143	191
80	40	67	103	147	196
85	42	69	106	151	200
90	43	72	109	154	205
95	45	74	112	158	209
100	47	77	115	161	213
105	49	79	118	164	216
110	51	81	120	167	220
115	52	83	123	170	223
120	54	85	125	173	226
125	55	87	128	176	230
130	57	89	130	179	233
135	58	91	132	181	236
140	60	93	134	184	239

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	55	86	124	167
20	36	63	98	142	191
25	37	65	101	146	196
30	37	65	101	146	196
35	37	65	101	146	196
40	37	65	101	146	196
45	35	61	96	138	186
50	33	57	89	129	174
55	30	53	83	119	160
60	28	48	75	109	146
65	25	44	68	98	132
70	23	39	61	89	119
75	20	35	55	79	107
80	18	32	49	71	96
85	16	28	44	64	86
90	15	25	40	57	77

How many sets and reps of Cable Shrug should I do?

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

3x10 18%

4x12 10%

3x12 8%

3x15 7%

2x20 7%

3x20 5%

4x10 5%

4x8 3%

3x8 3%

4x20 3%

4x15 3%

5x30 3%

2x15 3%

2x10 3%

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

Female

Female Cable Shrug Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	14 kg
Novice	30 kg
Intermediate	54 kg
Advanced	85 kg
Elite	120 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	2.00x

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

What is the average Cable Shrug? The average Cable Shrug weight for a female lifter is 54 kg (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 14 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	9	23	43	70	102
45	10	24	46	74	106
50	12	26	48	77	110
55	13	28	50	80	114
60	14	30	53	82	117
65	15	31	55	85	120
70	16	32	56	87	122
75	17	34	58	89	125
80	18	35	60	91	128
85	18	36	62	93	130
90	19	38	63	95	132
95	20	39	65	97	134
100	21	40	66	99	136
105	22	41	67	100	138
110	22	42	69	102	140
115	23	43	70	104	142
120	24	44	71	105	144

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	46	72	102
20	14	30	53	83	117
25	14	30	54	85	120
30	14	30	54	85	120
35	14	30	54	85	120
40	14	30	54	85	120
45	13	29	51	80	114
50	13	27	48	75	106
55	12	25	44	69	98
60	11	23	40	63	90
65	10	21	37	57	81
70	9	19	33	51	73
75	8	17	30	46	66
80	7	15	26	41	59
85	6	13	24	37	53
90	6	12	21	33	47

How many sets and reps of Cable Shrug should I do?

These are the most popular Cable Shrug workouts done by female lifters:

4x10 20%

4x11 10%

3x12 10%

4x12 10%

5x12 10%

4x8 5%

2x20 5%

2x25 5%

3x15 5%

9x8 5%

5x8 5%

7x8 5%

3x10 5%

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

Rate Your Lifts Against Other People

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Cable Shrug strength standards

Strength Level analysed 1,288 qualifying results from 60,714 community lifts to produce our Cable Shrug strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	60,714
Qualifying results	1,288
Male results	1,214
Female results	74
Data start	22 October 2020
Data cutoff	2 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	48	80	119	164
55	28	52	84	124	170
60	31	55	88	129	176
65	33	58	92	134	181
70	35	61	96	139	187
75	38	64	100	143	191
80	40	67	103	147	196
85	42	69	106	151	200
90	43	72	109	154	205
95	45	74	112	158	209
100	47	77	115	161	213
105	49	79	118	164	216
110	51	81	120	167	220
115	52	83	123	170	223
120	54	85	125	173	226
125	55	87	128	176	230
130	57	89	130	179	233
135	58	91	132	181	236
140	60	93	134	184	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	55	86	124	167
20	36	63	98	142	191
25	37	65	101	146	196
30	37	65	101	146	196
35	37	65	101	146	196
40	37	65	101	146	196
45	35	61	96	138	186
50	33	57	89	129	174
55	30	53	83	119	160
60	28	48	75	109	146
65	25	44	68	98	132
70	23	39	61	89	119
75	20	35	55	79	107
80	18	32	49	71	96
85	16	28	44	64	86
90	15	25	40	57	77

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	23	43	70	102
45	10	24	46	74	106
50	12	26	48	77	110
55	13	28	50	80	114
60	14	30	53	82	117
65	15	31	55	85	120
70	16	32	56	87	122
75	17	34	58	89	125
80	18	35	60	91	128
85	18	36	62	93	130
90	19	38	63	95	132
95	20	39	65	97	134
100	21	40	66	99	136
105	22	41	67	100	138
110	22	42	69	102	140
115	23	43	70	104	142
120	24	44	71	105	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	46	72	102
20	14	30	53	83	117
25	14	30	54	85	120
30	14	30	54	85	120
35	14	30	54	85	120
40	14	30	54	85	120
45	13	29	51	80	114
50	13	27	48	75	106
55	12	25	44	69	98
60	11	23	40	63	90
65	10	21	37	57	81
70	9	19	33	51	73
75	8	17	30	46	66
80	7	15	26	41	59
85	6	13	24	37	53
90	6	12	21	33	47

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

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	48	80	119	164
55	28	52	84	124	170
60	31	55	88	129	176
65	33	58	92	134	181
70	35	61	96	139	187
75	38	64	100	143	191
80	40	67	103	147	196
85	42	69	106	151	200
90	43	72	109	154	205
95	45	74	112	158	209
100	47	77	115	161	213
105	49	79	118	164	216
110	51	81	120	167	220
115	52	83	123	170	223
120	54	85	125	173	226
125	55	87	128	176	230
130	57	89	130	179	233
135	58	91	132	181	236
140	60	93	134	184	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	55	86	124	167
20	36	63	98	142	191
25	37	65	101	146	196
30	37	65	101	146	196
35	37	65	101	146	196
40	37	65	101	146	196
45	35	61	96	138	186
50	33	57	89	129	174
55	30	53	83	119	160
60	28	48	75	109	146
65	25	44	68	98	132
70	23	39	61	89	119
75	20	35	55	79	107
80	18	32	49	71	96
85	16	28	44	64	86
90	15	25	40	57	77

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	23	43	70	102
45	10	24	46	74	106
50	12	26	48	77	110
55	13	28	50	80	114
60	14	30	53	82	117
65	15	31	55	85	120
70	16	32	56	87	122
75	17	34	58	89	125
80	18	35	60	91	128
85	18	36	62	93	130
90	19	38	63	95	132
95	20	39	65	97	134
100	21	40	66	99	136
105	22	41	67	100	138
110	22	42	69	102	140
115	23	43	70	104	142
120	24	44	71	105	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	46	72	102
20	14	30	53	83	117
25	14	30	54	85	120
30	14	30	54	85	120
35	14	30	54	85	120
40	14	30	54	85	120
45	13	29	51	80	114
50	13	27	48	75	106
55	12	25	44	69	98
60	11	23	40	63	90
65	10	21	37	57	81
70	9	19	33	51	73
75	8	17	30	46	66
80	7	15	26	41	59
85	6	13	24	37	53
90	6	12	21	33	47

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

Cable Shrug Standards (kg)

Male

Male Cable Shrug Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Shrug should I do?

Female

Female Cable Shrug Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Cable Shrug should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Cable Shrug strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	48	80	119	164
55	28	52	84	124	170
60	31	55	88	129	176
65	33	58	92	134	181
70	35	61	96	139	187
75	38	64	100	143	191
80	40	67	103	147	196
85	42	69	106	151	200
90	43	72	109	154	205
95	45	74	112	158	209
100	47	77	115	161	213
105	49	79	118	164	216
110	51	81	120	167	220
115	52	83	123	170	223
120	54	85	125	173	226
125	55	87	128	176	230
130	57	89	130	179	233
135	58	91	132	181	236
140	60	93	134	184	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	55	86	124	167
20	36	63	98	142	191
25	37	65	101	146	196
30	37	65	101	146	196
35	37	65	101	146	196
40	37	65	101	146	196
45	35	61	96	138	186
50	33	57	89	129	174
55	30	53	83	119	160
60	28	48	75	109	146
65	25	44	68	98	132
70	23	39	61	89	119
75	20	35	55	79	107
80	18	32	49	71	96
85	16	28	44	64	86
90	15	25	40	57	77

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	23	43	70	102
45	10	24	46	74	106
50	12	26	48	77	110
55	13	28	50	80	114
60	14	30	53	82	117
65	15	31	55	85	120
70	16	32	56	87	122
75	17	34	58	89	125
80	18	35	60	91	128
85	18	36	62	93	130
90	19	38	63	95	132
95	20	39	65	97	134
100	21	40	66	99	136
105	22	41	67	100	138
110	22	42	69	102	140
115	23	43	70	104	142
120	24	44	71	105	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	46	72	102
20	14	30	53	83	117
25	14	30	54	85	120
30	14	30	54	85	120
35	14	30	54	85	120
40	14	30	54	85	120
45	13	29	51	80	114
50	13	27	48	75	106
55	12	25	44	69	98
60	11	23	40	63	90
65	10	21	37	57	81
70	9	19	33	51	73
75	8	17	30	46	66
80	7	15	26	41	59
85	6	13	24	37	53
90	6	12	21	33	47

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