Face Pull Standards

Measured in kg

Face Pull 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 Face Pull standards are based on 123,912 lifts by Strength Level users

Male
Female

Male

Male Face Pull Standards (kg)

Weight

Strength Level	Weight
Beginner	12 kg
Novice	26 kg
Intermediate	46 kg
Advanced	71 kg
Elite	101 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.35x
Intermediate	0.60x
Advanced	0.90x
Elite	1.30x

How much should I be able to Face Pull? (kg)

What is the average Face Pull? The average Face Pull weight for a male lifter is 46 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Face Pull? Male beginners should aim to lift 12 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	5	14	28	48	71
55	6	16	32	52	77
60	8	19	35	56	82
65	9	21	38	61	87
70	11	23	41	64	91
75	12	26	44	68	96
80	14	28	47	72	100
85	16	30	50	75	104
90	17	32	53	79	108
95	19	34	55	82	112
100	20	36	58	85	115
105	22	38	60	88	119
110	23	40	63	91	122
115	25	42	65	94	126
120	26	44	68	96	129
125	27	46	70	99	132
130	29	47	72	102	135
135	30	49	74	104	138
140	31	51	76	107	141

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	43	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	19	34	54	76
65	8	18	31	48	69
70	7	16	28	43	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

How many sets and reps of Face Pull should I do?

These are the most popular Face Pull workouts done by male lifters:

3x12 15%

3x10 14%

3x15 13%

3x20 6%

4x15 5%

3x8 5%

4x12 5%

4x10 4%

2x12 4%

2x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	12	15%	1767
2	3	10	14%	1593
3	3	15	13%	1474
4	3	20	6%	678
5	4	15	5%	547
6	3	8	5%	546
7	4	12	5%	536
8	4	10	4%	517
9	2	12	4%	460
10	2	15	3%	364

Calculate Your Strength Level

Female

Female Face Pull Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	19 kg
Intermediate	33 kg
Advanced	50 kg
Elite	70 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.80x
Elite	1.10x

How much should I be able to Face Pull? (kg)

What is the average Face Pull? The average Face Pull weight for a female lifter is 33 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Face Pull? Female beginners should aim to lift 10 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	5	12	22	36	52
45	6	14	25	39	56
50	7	15	27	42	59
55	8	17	29	45	63
60	10	19	31	47	66
65	11	20	33	50	69
70	12	22	35	52	72
75	13	23	37	55	74
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	61	81
95	17	29	44	63	84
100	18	30	45	64	86
105	19	31	47	66	88
110	20	32	48	68	90
115	21	33	50	69	91
120	21	34	51	71	93

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	28	43	59
20	10	19	32	49	68
25	10	19	33	50	70
30	10	19	33	50	70
35	10	19	33	50	70
40	10	19	33	50	70
45	9	18	31	48	66
50	9	17	29	45	62
55	8	16	27	41	57
60	7	15	25	38	52
65	7	13	22	34	47
70	6	12	20	31	43
75	5	11	18	27	38
80	5	9	16	24	34
85	4	8	14	22	30
90	4	8	13	20	27

How many sets and reps of Face Pull should I do?

These are the most popular Face Pull workouts done by female lifters:

3x10 18%

3x12 17%

3x15 13%

4x12 9%

4x10 7%

3x14 6%

4x15 6%

3x8 5%

3x20 3%

2x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	337
2	3	12	17%	320
3	3	15	13%	255
4	4	12	9%	164
5	4	10	7%	125
6	3	14	6%	117
7	4	15	6%	105
8	3	8	5%	103
9	3	20	3%	51
10	2	15	2%	37

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Boostcamp is the last lifting app you'll ever need. Follow proven programs, create custom programs, and track workouts–all for free.

Get Boostcamp for free on iOS and Android:

★★★★★ 4.8 Stars with 10,000+ Ratings

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.

Other Languages

Face Pull (EN)
Face Pulls (DE)
Jalón a la cara (ES)
Tirage visage (FR)
Przyciąganie liny wyciągu do twarzy (PL)
Face Pull (IT)
Puxada de rosto (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	14	28	48	71
55	6	16	32	52	77
60	8	19	35	56	82
65	9	21	38	61	87
70	11	23	41	64	91
75	12	26	44	68	96
80	14	28	47	72	100
85	16	30	50	75	104
90	17	32	53	79	108
95	19	34	55	82	112
100	20	36	58	85	115
105	22	38	60	88	119
110	23	40	63	91	122
115	25	42	65	94	126
120	26	44	68	96	129
125	27	46	70	99	132
130	29	47	72	102	135
135	30	49	74	104	138
140	31	51	76	107	141

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	43	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	19	34	54	76
65	8	18	31	48	69
70	7	16	28	43	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	12	22	36	52
45	6	14	25	39	56
50	7	15	27	42	59
55	8	17	29	45	63
60	10	19	31	47	66
65	11	20	33	50	69
70	12	22	35	52	72
75	13	23	37	55	74
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	61	81
95	17	29	44	63	84
100	18	30	45	64	86
105	19	31	47	66	88
110	20	32	48	68	90
115	21	33	50	69	91
120	21	34	51	71	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	28	43	59
20	10	19	32	49	68
25	10	19	33	50	70
30	10	19	33	50	70
35	10	19	33	50	70
40	10	19	33	50	70
45	9	18	31	48	66
50	9	17	29	45	62
55	8	16	27	41	57
60	7	15	25	38	52
65	7	13	22	34	47
70	6	12	20	31	43
75	5	11	18	27	38
80	5	9	16	24	34
85	4	8	14	22	30
90	4	8	13	20	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	337
2	3	12	17%	320
3	3	15	13%	255
4	4	12	9%	164
5	4	10	7%	125
6	3	14	6%	117
7	4	15	6%	105
8	3	8	5%	103
9	3	20	3%	51
10	2	15	2%	37

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	14	28	48	71
55	6	16	32	52	77
60	8	19	35	56	82
65	9	21	38	61	87
70	11	23	41	64	91
75	12	26	44	68	96
80	14	28	47	72	100
85	16	30	50	75	104
90	17	32	53	79	108
95	19	34	55	82	112
100	20	36	58	85	115
105	22	38	60	88	119
110	23	40	63	91	122
115	25	42	65	94	126
120	26	44	68	96	129
125	27	46	70	99	132
130	29	47	72	102	135
135	30	49	74	104	138
140	31	51	76	107	141

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	43	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	19	34	54	76
65	8	18	31	48	69
70	7	16	28	43	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	12	22	36	52
45	6	14	25	39	56
50	7	15	27	42	59
55	8	17	29	45	63
60	10	19	31	47	66
65	11	20	33	50	69
70	12	22	35	52	72
75	13	23	37	55	74
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	61	81
95	17	29	44	63	84
100	18	30	45	64	86
105	19	31	47	66	88
110	20	32	48	68	90
115	21	33	50	69	91
120	21	34	51	71	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	28	43	59
20	10	19	32	49	68
25	10	19	33	50	70
30	10	19	33	50	70
35	10	19	33	50	70
40	10	19	33	50	70
45	9	18	31	48	66
50	9	17	29	45	62
55	8	16	27	41	57
60	7	15	25	38	52
65	7	13	22	34	47
70	6	12	20	31	43
75	5	11	18	27	38
80	5	9	16	24	34
85	4	8	14	22	30
90	4	8	13	20	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	337
2	3	12	17%	320
3	3	15	13%	255
4	4	12	9%	164
5	4	10	7%	125
6	3	14	6%	117
7	4	15	6%	105
8	3	8	5%	103
9	3	20	3%	51
10	2	15	2%	37

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	14	28	48	71
55	6	16	32	52	77
60	8	19	35	56	82
65	9	21	38	61	87
70	11	23	41	64	91
75	12	26	44	68	96
80	14	28	47	72	100
85	16	30	50	75	104
90	17	32	53	79	108
95	19	34	55	82	112
100	20	36	58	85	115
105	22	38	60	88	119
110	23	40	63	91	122
115	25	42	65	94	126
120	26	44	68	96	129
125	27	46	70	99	132
130	29	47	72	102	135
135	30	49	74	104	138
140	31	51	76	107	141

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	22	39	61	86
20	12	25	45	70	98
25	12	26	46	71	101
30	12	26	46	71	101
35	12	26	46	71	101
40	12	26	46	71	101
45	12	25	43	68	96
50	11	23	41	64	90
55	10	21	38	59	83
60	9	19	34	54	76
65	8	18	31	48	69
70	7	16	28	43	62
75	7	14	25	39	55
80	6	13	22	35	49
85	5	11	20	31	44
90	5	10	18	28	40

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	12	22	36	52
45	6	14	25	39	56
50	7	15	27	42	59
55	8	17	29	45	63
60	10	19	31	47	66
65	11	20	33	50	69
70	12	22	35	52	72
75	13	23	37	55	74
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	61	81
95	17	29	44	63	84
100	18	30	45	64	86
105	19	31	47	66	88
110	20	32	48	68	90
115	21	33	50	69	91
120	21	34	51	71	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	28	43	59
20	10	19	32	49	68
25	10	19	33	50	70
30	10	19	33	50	70
35	10	19	33	50	70
40	10	19	33	50	70
45	9	18	31	48	66
50	9	17	29	45	62
55	8	16	27	41	57
60	7	15	25	38	52
65	7	13	22	34	47
70	6	12	20	31	43
75	5	11	18	27	38
80	5	9	16	24	34
85	4	8	14	22	30
90	4	8	13	20	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	337
2	3	12	17%	320
3	3	15	13%	255
4	4	12	9%	164
5	4	10	7%	125
6	3	14	6%	117
7	4	15	6%	105
8	3	8	5%	103
9	3	20	3%	51
10	2	15	2%	37