EZ Bar Curl Standards

Measured in lb

EZ Bar Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community EZ Bar Curl standards are based on 457,832 lifts by Strength Level users

Male
Female

Male

Male EZ Bar Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	49 lb
Novice	72 lb
Intermediate	100 lb
Advanced	132 lb
Elite	168 lb

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? (lb)

What is the average EZ Bar Curl? The average EZ Bar Curl weight for a male lifter is 100 lb (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 49 lb (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
110	31	47	68	93	121
120	35	52	74	100	128
130	38	57	80	106	136
140	42	61	85	113	143
150	46	65	90	118	149
160	49	70	95	124	155
170	53	74	100	129	161
180	56	78	104	135	167
190	59	81	109	140	173
200	62	85	113	144	178
210	65	89	117	149	183
220	68	92	121	153	188
230	71	96	125	158	193
240	74	99	129	162	198
250	77	102	132	166	202
260	80	105	136	170	207
270	82	108	139	174	211
280	85	111	143	178	215
290	88	114	146	182	219
300	90	117	149	185	223
310	93	120	152	189	227

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	61	85	113	143
20	48	70	97	129	164
25	49	72	100	132	168
30	49	72	100	132	168
35	49	72	100	132	168
40	49	72	100	132	168
45	47	68	94	125	159
50	44	63	88	117	149
55	40	59	82	108	137
60	37	53	74	99	125
65	33	48	67	89	113
70	30	44	61	80	102
75	27	39	54	72	91
80	24	35	49	65	82
85	22	31	44	58	73
90	19	28	39	52	66

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

Calculate Your Strength Level

Female

Female EZ Bar Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	25 lb
Novice	40 lb
Intermediate	59 lb
Advanced	82 lb
Elite	107 lb

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? (lb)

What is the average EZ Bar Curl? The average EZ Bar Curl weight for a female lifter is 59 lb (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 25 lb (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
90	15	26	40	58	78
100	17	29	44	63	84
110	20	32	48	67	89
120	22	35	51	71	94
130	24	37	55	75	98
140	26	40	58	79	102
150	28	43	61	82	106
160	30	45	64	86	110
170	32	47	67	89	114
180	34	50	69	92	117
190	36	52	72	95	120
200	37	54	74	98	124
210	39	56	77	101	127
220	41	58	79	103	130
230	42	60	81	106	132
240	44	62	83	108	135
250	46	63	85	111	138
260	47	65	88	113	141

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	34	50	70	91
20	25	39	58	80	104
25	25	40	59	82	107
30	25	40	59	82	107
35	25	40	59	82	107
40	25	40	59	82	107
45	24	38	56	78	102
50	22	36	52	73	95
55	21	33	48	67	88
60	19	30	44	61	80
65	17	27	40	55	72
70	15	24	36	50	65
75	14	22	32	45	58
80	12	20	29	40	52
85	11	18	26	36	47
90	10	16	23	32	42

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

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	47	68	93	121
120	35	52	74	100	128
130	38	57	80	106	136
140	42	61	85	113	143
150	46	65	90	118	149
160	49	70	95	124	155
170	53	74	100	129	161
180	56	78	104	135	167
190	59	81	109	140	173
200	62	85	113	144	178
210	65	89	117	149	183
220	68	92	121	153	188
230	71	96	125	158	193
240	74	99	129	162	198
250	77	102	132	166	202
260	80	105	136	170	207
270	82	108	139	174	211
280	85	111	143	178	215
290	88	114	146	182	219
300	90	117	149	185	223
310	93	120	152	189	227

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	61	85	113	143
20	48	70	97	129	164
25	49	72	100	132	168
30	49	72	100	132	168
35	49	72	100	132	168
40	49	72	100	132	168
45	47	68	94	125	159
50	44	63	88	117	149
55	40	59	82	108	137
60	37	53	74	99	125
65	33	48	67	89	113
70	30	44	61	80	102
75	27	39	54	72	91
80	24	35	49	65	82
85	22	31	44	58	73
90	19	28	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Elite
90	15	26	40	58	78
100	17	29	44	63	84
110	20	32	48	67	89
120	22	35	51	71	94
130	24	37	55	75	98
140	26	40	58	79	102
150	28	43	61	82	106
160	30	45	64	86	110
170	32	47	67	89	114
180	34	50	69	92	117
190	36	52	72	95	120
200	37	54	74	98	124
210	39	56	77	101	127
220	41	58	79	103	130
230	42	60	81	106	132
240	44	62	83	108	135
250	46	63	85	111	138
260	47	65	88	113	141

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	34	50	70	91
20	25	39	58	80	104
25	25	40	59	82	107
30	25	40	59	82	107
35	25	40	59	82	107
40	25	40	59	82	107
45	24	38	56	78	102
50	22	36	52	73	95
55	21	33	48	67	88
60	19	30	44	61	80
65	17	27	40	55	72
70	15	24	36	50	65
75	14	22	32	45	58
80	12	20	29	40	52
85	11	18	26	36	47
90	10	16	23	32	42

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
110	31	47	68	93	121
120	35	52	74	100	128
130	38	57	80	106	136
140	42	61	85	113	143
150	46	65	90	118	149
160	49	70	95	124	155
170	53	74	100	129	161
180	56	78	104	135	167
190	59	81	109	140	173
200	62	85	113	144	178
210	65	89	117	149	183
220	68	92	121	153	188
230	71	96	125	158	193
240	74	99	129	162	198
250	77	102	132	166	202
260	80	105	136	170	207
270	82	108	139	174	211
280	85	111	143	178	215
290	88	114	146	182	219
300	90	117	149	185	223
310	93	120	152	189	227

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	61	85	113	143
20	48	70	97	129	164
25	49	72	100	132	168
30	49	72	100	132	168
35	49	72	100	132	168
40	49	72	100	132	168
45	47	68	94	125	159
50	44	63	88	117	149
55	40	59	82	108	137
60	37	53	74	99	125
65	33	48	67	89	113
70	30	44	61	80	102
75	27	39	54	72	91
80	24	35	49	65	82
85	22	31	44	58	73
90	19	28	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Elite
90	15	26	40	58	78
100	17	29	44	63	84
110	20	32	48	67	89
120	22	35	51	71	94
130	24	37	55	75	98
140	26	40	58	79	102
150	28	43	61	82	106
160	30	45	64	86	110
170	32	47	67	89	114
180	34	50	69	92	117
190	36	52	72	95	120
200	37	54	74	98	124
210	39	56	77	101	127
220	41	58	79	103	130
230	42	60	81	106	132
240	44	62	83	108	135
250	46	63	85	111	138
260	47	65	88	113	141

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	34	50	70	91
20	25	39	58	80	104
25	25	40	59	82	107
30	25	40	59	82	107
35	25	40	59	82	107
40	25	40	59	82	107
45	24	38	56	78	102
50	22	36	52	73	95
55	21	33	48	67	88
60	19	30	44	61	80
65	17	27	40	55	72
70	15	24	36	50	65
75	14	22	32	45	58
80	12	20	29	40	52
85	11	18	26	36	47
90	10	16	23	32	42

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

Measured in lb

EZ Bar Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male EZ Bar Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female EZ Bar Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	47	68	93	121
120	35	52	74	100	128
130	38	57	80	106	136
140	42	61	85	113	143
150	46	65	90	118	149
160	49	70	95	124	155
170	53	74	100	129	161
180	56	78	104	135	167
190	59	81	109	140	173
200	62	85	113	144	178
210	65	89	117	149	183
220	68	92	121	153	188
230	71	96	125	158	193
240	74	99	129	162	198
250	77	102	132	166	202
260	80	105	136	170	207
270	82	108	139	174	211
280	85	111	143	178	215
290	88	114	146	182	219
300	90	117	149	185	223
310	93	120	152	189	227

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	61	85	113	143
20	48	70	97	129	164
25	49	72	100	132	168
30	49	72	100	132	168
35	49	72	100	132	168
40	49	72	100	132	168
45	47	68	94	125	159
50	44	63	88	117	149
55	40	59	82	108	137
60	37	53	74	99	125
65	33	48	67	89	113
70	30	44	61	80	102
75	27	39	54	72	91
80	24	35	49	65	82
85	22	31	44	58	73
90	19	28	39	52	66

BW	Beg.	Nov.	Int.	Adv.	Elite
90	15	26	40	58	78
100	17	29	44	63	84
110	20	32	48	67	89
120	22	35	51	71	94
130	24	37	55	75	98
140	26	40	58	79	102
150	28	43	61	82	106
160	30	45	64	86	110
170	32	47	67	89	114
180	34	50	69	92	117
190	36	52	72	95	120
200	37	54	74	98	124
210	39	56	77	101	127
220	41	58	79	103	130
230	42	60	81	106	132
240	44	62	83	108	135
250	46	63	85	111	138
260	47	65	88	113	141

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	34	50	70	91
20	25	39	58	80	104
25	25	40	59	82	107
30	25	40	59	82	107
35	25	40	59	82	107
40	25	40	59	82	107
45	24	38	56	78	102
50	22	36	52	73	95
55	21	33	48	67	88
60	19	30	44	61	80
65	17	27	40	55	72
70	15	24	36	50	65
75	14	22	32	45	58
80	12	20	29	40	52
85	11	18	26	36	47
90	10	16	23	32	42

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