EZ Bar Curl Standards (kg)

The average EZ Bar Curl is 45 kg for men and 27 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our EZ Bar Curl strength standards are based on 457,832 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male EZ Bar Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	22 kg
Novice	33 kg
Intermediate	45 kg
Advanced	60 kg
Elite	76 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.40x
Intermediate	0.60x
Advanced	0.80x
Elite	1.00x

How much should I be able to EZ Bar Curl? (kg)

What is the average EZ Bar Curl? The average EZ Bar Curl weight for a male lifter is 45 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good EZ Bar Curl? Male beginners should aim to lift 22 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	14	21	31	42	55
55	16	24	34	46	59
60	18	26	37	49	62
65	20	28	39	52	66
70	21	31	42	55	69
75	23	33	44	58	72
80	25	35	46	60	75
85	26	36	49	63	78
90	28	38	51	65	80
95	30	40	53	67	83
100	31	42	55	70	85
105	33	44	57	72	88
110	34	45	59	74	90
115	35	47	61	76	92
120	37	48	62	78	95
125	38	50	64	80	97
130	39	51	66	82	99
135	41	53	67	84	101
140	42	54	69	85	103

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	28	39	51	65
20	22	32	44	59	74
25	22	33	45	60	76
30	22	33	45	60	76
35	22	33	45	60	76
40	22	33	45	60	76
45	21	31	43	57	72
50	20	29	40	53	67
55	18	27	37	49	62
60	17	24	34	45	57
65	15	22	31	41	51
70	14	20	28	37	46
75	12	18	25	33	42
80	11	16	22	29	37
85	10	14	20	26	33
90	9	13	18	24	30

How many sets and reps of EZ Bar Curl should I do?

These are the most popular EZ Bar Curl workouts done by male lifters:

3x10 20%

3x8 11%

3x12 10%

4x10 7%

3x15 4%

2x10 4%

4x12 4%

4x8 4%

5x10 3%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	1272
2	3	8	11%	711
3	3	12	10%	614
4	4	10	7%	437
5	3	15	4%	279
6	2	10	4%	255
7	4	12	4%	248
8	4	8	4%	240
9	5	10	3%	222
10	2	12	2%	157

Female

Female EZ Bar Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	11 kg
Novice	18 kg
Intermediate	27 kg
Advanced	37 kg
Elite	49 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.30x
Intermediate	0.40x
Advanced	0.55x
Elite	0.75x

How much should I be able to EZ Bar Curl? (kg)

What is the average EZ Bar Curl? The average EZ Bar Curl weight for a female lifter is 27 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good EZ Bar Curl? Female beginners should aim to lift 11 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	11	18	26	35
45	8	13	20	28	38
50	9	14	22	31	40
55	10	16	24	33	43
60	11	17	25	35	45
65	12	19	27	36	47
70	13	20	28	38	49
75	14	21	30	40	51
80	15	22	31	41	53
85	16	23	32	43	54
90	17	24	33	44	56
95	18	25	35	46	57
100	19	26	36	47	59
105	19	27	37	48	60
110	20	28	38	49	62
115	21	29	39	51	63
120	22	30	40	52	64

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	16	23	32	41
20	11	18	26	36	47
25	11	18	27	37	49
30	11	18	27	37	49
35	11	18	27	37	49
40	11	18	27	37	49
45	11	17	25	35	46
50	10	16	24	33	43
55	9	15	22	30	40
60	9	14	20	28	36
65	8	12	18	25	33
70	7	11	16	23	30
75	6	10	15	20	27
80	6	9	13	18	24
85	5	8	12	16	21
90	5	7	11	15	19

How many sets and reps of EZ Bar Curl should I do?

These are the most popular EZ Bar Curl workouts done by female lifters:

3x10 24%

3x12 10%

4x10 8%

3x8 8%

3x15 7%

4x12 5%

2x8 4%

5x10 4%

2x10 4%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	129
2	3	12	10%	55
3	4	10	8%	43
4	3	8	8%	41
5	3	15	7%	39
6	4	12	5%	25
7	2	8	4%	21
7	5	10	4%	21
9	2	10	4%	20
10	5	5	3%	17

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 EZ Bar Curl strength standards

Strength Level analysed 102,436 qualifying results from 457,832 community lifts to produce our EZ Bar Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	457,832
Qualifying results	102,436
Male results	96,954
Female results	5,482
Data start	3 October 2019
Data cutoff	5 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	14	21	31	42	55
55	16	24	34	46	59
60	18	26	37	49	62
65	20	28	39	52	66
70	21	31	42	55	69
75	23	33	44	58	72
80	25	35	46	60	75
85	26	36	49	63	78
90	28	38	51	65	80
95	30	40	53	67	83
100	31	42	55	70	85
105	33	44	57	72	88
110	34	45	59	74	90
115	35	47	61	76	92
120	37	48	62	78	95
125	38	50	64	80	97
130	39	51	66	82	99
135	41	53	67	84	101
140	42	54	69	85	103

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	28	39	51	65
20	22	32	44	59	74
25	22	33	45	60	76
30	22	33	45	60	76
35	22	33	45	60	76
40	22	33	45	60	76
45	21	31	43	57	72
50	20	29	40	53	67
55	18	27	37	49	62
60	17	24	34	45	57
65	15	22	31	41	51
70	14	20	28	37	46
75	12	18	25	33	42
80	11	16	22	29	37
85	10	14	20	26	33
90	9	13	18	24	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	11	18	26	35
45	8	13	20	28	38
50	9	14	22	31	40
55	10	16	24	33	43
60	11	17	25	35	45
65	12	19	27	36	47
70	13	20	28	38	49
75	14	21	30	40	51
80	15	22	31	41	53
85	16	23	32	43	54
90	17	24	33	44	56
95	18	25	35	46	57
100	19	26	36	47	59
105	19	27	37	48	60
110	20	28	38	49	62
115	21	29	39	51	63
120	22	30	40	52	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	16	23	32	41
20	11	18	26	36	47
25	11	18	27	37	49
30	11	18	27	37	49
35	11	18	27	37	49
40	11	18	27	37	49
45	11	17	25	35	46
50	10	16	24	33	43
55	9	15	22	30	40
60	9	14	20	28	36
65	8	12	18	25	33
70	7	11	16	23	30
75	6	10	15	20	27
80	6	9	13	18	24
85	5	8	12	16	21
90	5	7	11	15	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	129
2	3	12	10%	55
3	4	10	8%	43
4	3	8	8%	41
5	3	15	7%	39
6	4	12	5%	25
7	2	8	4%	21
7	5	10	4%	21
9	2	10	4%	20
10	5	5	3%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
50	14	21	31	42	55
55	16	24	34	46	59
60	18	26	37	49	62
65	20	28	39	52	66
70	21	31	42	55	69
75	23	33	44	58	72
80	25	35	46	60	75
85	26	36	49	63	78
90	28	38	51	65	80
95	30	40	53	67	83
100	31	42	55	70	85
105	33	44	57	72	88
110	34	45	59	74	90
115	35	47	61	76	92
120	37	48	62	78	95
125	38	50	64	80	97
130	39	51	66	82	99
135	41	53	67	84	101
140	42	54	69	85	103

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	28	39	51	65
20	22	32	44	59	74
25	22	33	45	60	76
30	22	33	45	60	76
35	22	33	45	60	76
40	22	33	45	60	76
45	21	31	43	57	72
50	20	29	40	53	67
55	18	27	37	49	62
60	17	24	34	45	57
65	15	22	31	41	51
70	14	20	28	37	46
75	12	18	25	33	42
80	11	16	22	29	37
85	10	14	20	26	33
90	9	13	18	24	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	11	18	26	35
45	8	13	20	28	38
50	9	14	22	31	40
55	10	16	24	33	43
60	11	17	25	35	45
65	12	19	27	36	47
70	13	20	28	38	49
75	14	21	30	40	51
80	15	22	31	41	53
85	16	23	32	43	54
90	17	24	33	44	56
95	18	25	35	46	57
100	19	26	36	47	59
105	19	27	37	48	60
110	20	28	38	49	62
115	21	29	39	51	63
120	22	30	40	52	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	16	23	32	41
20	11	18	26	36	47
25	11	18	27	37	49
30	11	18	27	37	49
35	11	18	27	37	49
40	11	18	27	37	49
45	11	17	25	35	46
50	10	16	24	33	43
55	9	15	22	30	40
60	9	14	20	28	36
65	8	12	18	25	33
70	7	11	16	23	30
75	6	10	15	20	27
80	6	9	13	18	24
85	5	8	12	16	21
90	5	7	11	15	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	129
2	3	12	10%	55
3	4	10	8%	43
4	3	8	8%	41
5	3	15	7%	39
6	4	12	5%	25
7	2	8	4%	21
7	5	10	4%	21
9	2	10	4%	20
10	5	5	3%	17

EZ Bar Curl Standards (kg)

Male

Male EZ Bar Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to EZ Bar Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of EZ Bar Curl should I do?

Female

Female EZ Bar Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to EZ Bar Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of EZ Bar Curl should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the EZ Bar Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	14	21	31	42	55
55	16	24	34	46	59
60	18	26	37	49	62
65	20	28	39	52	66
70	21	31	42	55	69
75	23	33	44	58	72
80	25	35	46	60	75
85	26	36	49	63	78
90	28	38	51	65	80
95	30	40	53	67	83
100	31	42	55	70	85
105	33	44	57	72	88
110	34	45	59	74	90
115	35	47	61	76	92
120	37	48	62	78	95
125	38	50	64	80	97
130	39	51	66	82	99
135	41	53	67	84	101
140	42	54	69	85	103

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	28	39	51	65
20	22	32	44	59	74
25	22	33	45	60	76
30	22	33	45	60	76
35	22	33	45	60	76
40	22	33	45	60	76
45	21	31	43	57	72
50	20	29	40	53	67
55	18	27	37	49	62
60	17	24	34	45	57
65	15	22	31	41	51
70	14	20	28	37	46
75	12	18	25	33	42
80	11	16	22	29	37
85	10	14	20	26	33
90	9	13	18	24	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	11	18	26	35
45	8	13	20	28	38
50	9	14	22	31	40
55	10	16	24	33	43
60	11	17	25	35	45
65	12	19	27	36	47
70	13	20	28	38	49
75	14	21	30	40	51
80	15	22	31	41	53
85	16	23	32	43	54
90	17	24	33	44	56
95	18	25	35	46	57
100	19	26	36	47	59
105	19	27	37	48	60
110	20	28	38	49	62
115	21	29	39	51	63
120	22	30	40	52	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	16	23	32	41
20	11	18	26	36	47
25	11	18	27	37	49
30	11	18	27	37	49
35	11	18	27	37	49
40	11	18	27	37	49
45	11	17	25	35	46
50	10	16	24	33	43
55	9	15	22	30	40
60	9	14	20	28	36
65	8	12	18	25	33
70	7	11	16	23	30
75	6	10	15	20	27
80	6	9	13	18	24
85	5	8	12	16	21
90	5	7	11	15	19

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	129
2	3	12	10%	55
3	4	10	8%	43
4	3	8	8%	41
5	3	15	7%	39
6	4	12	5%	25
7	2	8	4%	21
7	5	10	4%	21
9	2	10	4%	20
10	5	5	3%	17