Cable Shrug Standards (lb)

The average Cable Shrug is 223 lb for men and 119 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	82 lb
Novice	142 lb
Intermediate	223 lb
Advanced	321 lb
Elite	432 lb

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? (lb)

What is the average Cable Shrug? The average Cable Shrug weight for a male lifter is 223 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 82 lb (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
110	57	107	176	262	360
120	62	114	185	273	373
130	67	120	193	283	385
140	71	127	201	293	396
150	76	133	209	302	407
160	80	138	216	311	417
170	85	144	223	319	426
180	89	149	229	327	436
190	93	154	236	334	444
200	96	159	242	341	453
210	100	164	248	348	461
220	104	169	253	355	468
230	107	173	259	361	476
240	111	177	264	368	483
250	114	182	269	374	490
260	117	186	274	380	496
270	120	190	279	385	503
280	123	193	283	391	509
290	126	197	288	396	515
300	129	201	292	401	521
310	132	204	297	406	527

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	70	121	190	274	368
20	80	139	217	313	421
25	82	142	223	321	432
30	82	142	223	321	432
35	82	142	223	321	432
40	82	142	223	321	432
45	78	135	211	304	409
50	73	126	197	284	382
55	67	116	182	263	353
60	61	106	166	240	322
65	56	96	151	217	292
70	50	87	135	195	263
75	45	78	121	175	235
80	40	69	109	157	211
85	36	62	97	140	189
90	32	56	87	126	169

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	31 lb
Novice	67 lb
Intermediate	119 lb
Advanced	187 lb
Elite	265 lb

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? (lb)

What is the average Cable Shrug? The average Cable Shrug weight for a female lifter is 119 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 31 lb (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
90	20	50	96	156	227
100	23	54	101	163	235
110	25	58	106	169	243
120	28	61	111	175	249
130	30	64	115	180	256
140	32	67	119	185	262
150	34	70	123	190	268
160	36	73	127	194	273
170	38	76	130	199	278
180	39	78	133	203	283
190	41	81	136	207	287
200	43	83	140	211	292
210	44	85	142	214	296
220	46	88	145	218	300
230	48	90	148	221	304
240	49	92	151	224	308
250	50	94	153	227	311
260	52	96	156	230	315

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	57	102	159	226
20	30	65	116	182	258
25	31	67	119	187	265
30	31	67	119	187	265
35	31	67	119	187	265
40	31	67	119	187	265
45	29	64	113	177	251
50	28	59	106	165	235
55	25	55	98	153	217
60	23	50	89	139	198
65	21	45	81	126	179
70	19	41	73	114	161
75	17	37	65	102	144
80	15	33	58	91	129
85	14	29	52	82	116
90	12	26	47	73	104

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
110	57	107	176	262	360
120	62	114	185	273	373
130	67	120	193	283	385
140	71	127	201	293	396
150	76	133	209	302	407
160	80	138	216	311	417
170	85	144	223	319	426
180	89	149	229	327	436
190	93	154	236	334	444
200	96	159	242	341	453
210	100	164	248	348	461
220	104	169	253	355	468
230	107	173	259	361	476
240	111	177	264	368	483
250	114	182	269	374	490
260	117	186	274	380	496
270	120	190	279	385	503
280	123	193	283	391	509
290	126	197	288	396	515
300	129	201	292	401	521
310	132	204	297	406	527

Age	Beg.	Nov.	Int.	Adv.	Elite
15	70	121	190	274	368
20	80	139	217	313	421
25	82	142	223	321	432
30	82	142	223	321	432
35	82	142	223	321	432
40	82	142	223	321	432
45	78	135	211	304	409
50	73	126	197	284	382
55	67	116	182	263	353
60	61	106	166	240	322
65	56	96	151	217	292
70	50	87	135	195	263
75	45	78	121	175	235
80	40	69	109	157	211
85	36	62	97	140	189
90	32	56	87	126	169

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
90	20	50	96	156	227
100	23	54	101	163	235
110	25	58	106	169	243
120	28	61	111	175	249
130	30	64	115	180	256
140	32	67	119	185	262
150	34	70	123	190	268
160	36	73	127	194	273
170	38	76	130	199	278
180	39	78	133	203	283
190	41	81	136	207	287
200	43	83	140	211	292
210	44	85	142	214	296
220	46	88	145	218	300
230	48	90	148	221	304
240	49	92	151	224	308
250	50	94	153	227	311
260	52	96	156	230	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	57	102	159	226
20	30	65	116	182	258
25	31	67	119	187	265
30	31	67	119	187	265
35	31	67	119	187	265
40	31	67	119	187	265
45	29	64	113	177	251
50	28	59	106	165	235
55	25	55	98	153	217
60	23	50	89	139	198
65	21	45	81	126	179
70	19	41	73	114	161
75	17	37	65	102	144
80	15	33	58	91	129
85	14	29	52	82	116
90	12	26	47	73	104

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
110	57	107	176	262	360
120	62	114	185	273	373
130	67	120	193	283	385
140	71	127	201	293	396
150	76	133	209	302	407
160	80	138	216	311	417
170	85	144	223	319	426
180	89	149	229	327	436
190	93	154	236	334	444
200	96	159	242	341	453
210	100	164	248	348	461
220	104	169	253	355	468
230	107	173	259	361	476
240	111	177	264	368	483
250	114	182	269	374	490
260	117	186	274	380	496
270	120	190	279	385	503
280	123	193	283	391	509
290	126	197	288	396	515
300	129	201	292	401	521
310	132	204	297	406	527

Age	Beg.	Nov.	Int.	Adv.	Elite
15	70	121	190	274	368
20	80	139	217	313	421
25	82	142	223	321	432
30	82	142	223	321	432
35	82	142	223	321	432
40	82	142	223	321	432
45	78	135	211	304	409
50	73	126	197	284	382
55	67	116	182	263	353
60	61	106	166	240	322
65	56	96	151	217	292
70	50	87	135	195	263
75	45	78	121	175	235
80	40	69	109	157	211
85	36	62	97	140	189
90	32	56	87	126	169

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
90	20	50	96	156	227
100	23	54	101	163	235
110	25	58	106	169	243
120	28	61	111	175	249
130	30	64	115	180	256
140	32	67	119	185	262
150	34	70	123	190	268
160	36	73	127	194	273
170	38	76	130	199	278
180	39	78	133	203	283
190	41	81	136	207	287
200	43	83	140	211	292
210	44	85	142	214	296
220	46	88	145	218	300
230	48	90	148	221	304
240	49	92	151	224	308
250	50	94	153	227	311
260	52	96	156	230	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	57	102	159	226
20	30	65	116	182	258
25	31	67	119	187	265
30	31	67	119	187	265
35	31	67	119	187	265
40	31	67	119	187	265
45	29	64	113	177	251
50	28	59	106	165	235
55	25	55	98	153	217
60	23	50	89	139	198
65	21	45	81	126	179
70	19	41	73	114	161
75	17	37	65	102	144
80	15	33	58	91	129
85	14	29	52	82	116
90	12	26	47	73	104

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 (lb)

Male

Male Cable Shrug Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Cable Shrug Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	57	107	176	262	360
120	62	114	185	273	373
130	67	120	193	283	385
140	71	127	201	293	396
150	76	133	209	302	407
160	80	138	216	311	417
170	85	144	223	319	426
180	89	149	229	327	436
190	93	154	236	334	444
200	96	159	242	341	453
210	100	164	248	348	461
220	104	169	253	355	468
230	107	173	259	361	476
240	111	177	264	368	483
250	114	182	269	374	490
260	117	186	274	380	496
270	120	190	279	385	503
280	123	193	283	391	509
290	126	197	288	396	515
300	129	201	292	401	521
310	132	204	297	406	527

Age	Beg.	Nov.	Int.	Adv.	Elite
15	70	121	190	274	368
20	80	139	217	313	421
25	82	142	223	321	432
30	82	142	223	321	432
35	82	142	223	321	432
40	82	142	223	321	432
45	78	135	211	304	409
50	73	126	197	284	382
55	67	116	182	263	353
60	61	106	166	240	322
65	56	96	151	217	292
70	50	87	135	195	263
75	45	78	121	175	235
80	40	69	109	157	211
85	36	62	97	140	189
90	32	56	87	126	169

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
90	20	50	96	156	227
100	23	54	101	163	235
110	25	58	106	169	243
120	28	61	111	175	249
130	30	64	115	180	256
140	32	67	119	185	262
150	34	70	123	190	268
160	36	73	127	194	273
170	38	76	130	199	278
180	39	78	133	203	283
190	41	81	136	207	287
200	43	83	140	211	292
210	44	85	142	214	296
220	46	88	145	218	300
230	48	90	148	221	304
240	49	92	151	224	308
250	50	94	153	227	311
260	52	96	156	230	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	57	102	159	226
20	30	65	116	182	258
25	31	67	119	187	265
30	31	67	119	187	265
35	31	67	119	187	265
40	31	67	119	187	265
45	29	64	113	177	251
50	28	59	106	165	235
55	25	55	98	153	217
60	23	50	89	139	198
65	21	45	81	126	179
70	19	41	73	114	161
75	17	37	65	102	144
80	15	33	58	91	129
85	14	29	52	82	116
90	12	26	47	73	104

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