Hex Bar Shrug Standards (lb)

The average Hex Bar Shrug is 292 lb for men and 178 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Hex Bar Shrug strength standards are based on 99,659 lifts by Strength Level users from 2021 to 2026. More...

Male
Female

Male

Male Hex Bar Shrug Standards (lb)

Weight

Strength Level	Weight
Beginner	126 lb
Novice	199 lb
Intermediate	292 lb
Advanced	403 lb
Elite	526 lb

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.75x
Advanced	2.25x
Elite	3.00x

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

What is the average Hex Bar Shrug? The average Hex Bar Shrug weight for a male lifter is 292 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hex Bar Shrug? Male beginners should aim to lift 126 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	73	127	198	286	384
120	83	139	214	305	406
130	92	151	229	323	427
140	102	163	243	340	446
150	111	175	257	356	465
160	119	186	271	372	483
170	128	196	283	386	500
180	136	206	296	401	516
190	144	216	308	415	532
200	152	226	319	428	547
210	160	235	330	441	561
220	167	245	341	453	575
230	175	253	351	465	589
240	182	262	362	477	602
250	189	270	371	488	615
260	196	279	381	499	627
270	203	287	390	510	639
280	209	295	400	521	651
290	216	302	409	531	662
300	222	310	417	541	673
310	228	317	426	550	684

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	108	169	249	344	449
20	123	194	285	393	513
25	126	199	292	403	526
30	126	199	292	403	526
35	126	199	292	403	526
40	126	199	292	403	526
45	120	188	277	382	499
50	112	176	259	357	466
55	103	162	239	330	430
60	94	148	218	301	393
65	85	134	197	272	356
70	77	121	178	245	320
75	69	108	159	220	287
80	62	97	143	197	257
85	55	87	128	176	230
90	50	78	115	158	207

How many sets and reps of Hex Bar Shrug should I do?

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

3x1030%

3x1211%

4x1510%

3x158%

4x125%

3x85%

2x105%

4x105%

3x54%

4x82%

2x152%

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	56
2	3	12	11%	20
3	4	15	10%	18
4	3	15	8%	14
5	4	12	5%	10
5	3	8	5%	10
5	2	10	5%	10
8	4	10	5%	9
9	3	5	4%	7
10	4	8	2%	4
10	2	15	2%	4

Female

Female Hex Bar Shrug Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	79 lb
Novice	122 lb
Intermediate	178 lb
Advanced	244 lb
Elite	317 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.00x

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

What is the average Hex Bar Shrug? The average Hex Bar Shrug weight for a female lifter is 178 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hex Bar Shrug? Female beginners should aim to lift 79 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	55	90	137	193	256
100	60	97	145	203	267
110	65	103	152	212	278
120	69	109	159	220	287
130	74	114	166	228	296
140	78	119	172	235	304
150	82	124	178	242	312
160	85	129	184	248	319
170	89	133	189	255	326
180	93	138	194	261	333
190	96	142	199	266	339
200	99	146	204	272	345
210	102	149	208	277	351
220	105	153	213	282	357
230	108	157	217	287	362
240	111	160	221	291	368
250	114	163	225	296	373
260	117	167	229	300	378

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	67	104	152	208	270
20	77	119	173	237	308
25	79	122	178	244	317
30	79	122	178	244	317
35	79	122	178	244	317
40	79	122	178	244	317
45	75	116	168	231	300
50	70	108	157	216	280
55	64	100	145	199	259
60	59	91	133	182	236
65	53	82	120	165	214
70	48	74	108	148	192
75	43	67	97	133	172
80	38	60	87	119	154
85	34	53	78	107	138
90	31	48	70	96	124

How many sets and reps of Hex Bar Shrug should I do?

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

2x1050%

3x2050%

Rank	Sets	Reps	Percent	Workouts
1	2	10	50%	1
1	3	20	50%	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 Hex Bar Shrug strength standards

Strength Level analysed 3,273 qualifying results from 99,659 community lifts to produce our Hex Bar Shrug strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	99,659
Qualifying results	3,273
Male results	3,111
Female results	162
Data start	23 December 2021
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
110	73	127	198	286	384
120	83	139	214	305	406
130	92	151	229	323	427
140	102	163	243	340	446
150	111	175	257	356	465
160	119	186	271	372	483
170	128	196	283	386	500
180	136	206	296	401	516
190	144	216	308	415	532
200	152	226	319	428	547
210	160	235	330	441	561
220	167	245	341	453	575
230	175	253	351	465	589
240	182	262	362	477	602
250	189	270	371	488	615
260	196	279	381	499	627
270	203	287	390	510	639
280	209	295	400	521	651
290	216	302	409	531	662
300	222	310	417	541	673
310	228	317	426	550	684

Age	Beg.	Nov.	Int.	Adv.	Elite
15	108	169	249	344	449
20	123	194	285	393	513
25	126	199	292	403	526
30	126	199	292	403	526
35	126	199	292	403	526
40	126	199	292	403	526
45	120	188	277	382	499
50	112	176	259	357	466
55	103	162	239	330	430
60	94	148	218	301	393
65	85	134	197	272	356
70	77	121	178	245	320
75	69	108	159	220	287
80	62	97	143	197	257
85	55	87	128	176	230
90	50	78	115	158	207

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	56
2	3	12	11%	20
3	4	15	10%	18
4	3	15	8%	14
5	4	12	5%	10
5	3	8	5%	10
5	2	10	5%	10
8	4	10	5%	9
9	3	5	4%	7
10	4	8	2%	4
10	2	15	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
90	55	90	137	193	256
100	60	97	145	203	267
110	65	103	152	212	278
120	69	109	159	220	287
130	74	114	166	228	296
140	78	119	172	235	304
150	82	124	178	242	312
160	85	129	184	248	319
170	89	133	189	255	326
180	93	138	194	261	333
190	96	142	199	266	339
200	99	146	204	272	345
210	102	149	208	277	351
220	105	153	213	282	357
230	108	157	217	287	362
240	111	160	221	291	368
250	114	163	225	296	373
260	117	167	229	300	378

Age	Beg.	Nov.	Int.	Adv.	Elite
15	67	104	152	208	270
20	77	119	173	237	308
25	79	122	178	244	317
30	79	122	178	244	317
35	79	122	178	244	317
40	79	122	178	244	317
45	75	116	168	231	300
50	70	108	157	216	280
55	64	100	145	199	259
60	59	91	133	182	236
65	53	82	120	165	214
70	48	74	108	148	192
75	43	67	97	133	172
80	38	60	87	119	154
85	34	53	78	107	138
90	31	48	70	96	124

BW	Beg.	Nov.	Int.	Adv.	Elite
110	73	127	198	286	384
120	83	139	214	305	406
130	92	151	229	323	427
140	102	163	243	340	446
150	111	175	257	356	465
160	119	186	271	372	483
170	128	196	283	386	500
180	136	206	296	401	516
190	144	216	308	415	532
200	152	226	319	428	547
210	160	235	330	441	561
220	167	245	341	453	575
230	175	253	351	465	589
240	182	262	362	477	602
250	189	270	371	488	615
260	196	279	381	499	627
270	203	287	390	510	639
280	209	295	400	521	651
290	216	302	409	531	662
300	222	310	417	541	673
310	228	317	426	550	684

Age	Beg.	Nov.	Int.	Adv.	Elite
15	108	169	249	344	449
20	123	194	285	393	513
25	126	199	292	403	526
30	126	199	292	403	526
35	126	199	292	403	526
40	126	199	292	403	526
45	120	188	277	382	499
50	112	176	259	357	466
55	103	162	239	330	430
60	94	148	218	301	393
65	85	134	197	272	356
70	77	121	178	245	320
75	69	108	159	220	287
80	62	97	143	197	257
85	55	87	128	176	230
90	50	78	115	158	207

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	56
2	3	12	11%	20
3	4	15	10%	18
4	3	15	8%	14
5	4	12	5%	10
5	3	8	5%	10
5	2	10	5%	10
8	4	10	5%	9
9	3	5	4%	7
10	4	8	2%	4
10	2	15	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
90	55	90	137	193	256
100	60	97	145	203	267
110	65	103	152	212	278
120	69	109	159	220	287
130	74	114	166	228	296
140	78	119	172	235	304
150	82	124	178	242	312
160	85	129	184	248	319
170	89	133	189	255	326
180	93	138	194	261	333
190	96	142	199	266	339
200	99	146	204	272	345
210	102	149	208	277	351
220	105	153	213	282	357
230	108	157	217	287	362
240	111	160	221	291	368
250	114	163	225	296	373
260	117	167	229	300	378

Age	Beg.	Nov.	Int.	Adv.	Elite
15	67	104	152	208	270
20	77	119	173	237	308
25	79	122	178	244	317
30	79	122	178	244	317
35	79	122	178	244	317
40	79	122	178	244	317
45	75	116	168	231	300
50	70	108	157	216	280
55	64	100	145	199	259
60	59	91	133	182	236
65	53	82	120	165	214
70	48	74	108	148	192
75	43	67	97	133	172
80	38	60	87	119	154
85	34	53	78	107	138
90	31	48	70	96	124

Hex Bar Shrug Standards (lb)

Male

Male Hex Bar Shrug Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hex Bar Shrug should I do?

Female

Female Hex Bar Shrug Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hex Bar Shrug should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Hex Bar Shrug strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	73	127	198	286	384
120	83	139	214	305	406
130	92	151	229	323	427
140	102	163	243	340	446
150	111	175	257	356	465
160	119	186	271	372	483
170	128	196	283	386	500
180	136	206	296	401	516
190	144	216	308	415	532
200	152	226	319	428	547
210	160	235	330	441	561
220	167	245	341	453	575
230	175	253	351	465	589
240	182	262	362	477	602
250	189	270	371	488	615
260	196	279	381	499	627
270	203	287	390	510	639
280	209	295	400	521	651
290	216	302	409	531	662
300	222	310	417	541	673
310	228	317	426	550	684

Age	Beg.	Nov.	Int.	Adv.	Elite
15	108	169	249	344	449
20	123	194	285	393	513
25	126	199	292	403	526
30	126	199	292	403	526
35	126	199	292	403	526
40	126	199	292	403	526
45	120	188	277	382	499
50	112	176	259	357	466
55	103	162	239	330	430
60	94	148	218	301	393
65	85	134	197	272	356
70	77	121	178	245	320
75	69	108	159	220	287
80	62	97	143	197	257
85	55	87	128	176	230
90	50	78	115	158	207

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	56
2	3	12	11%	20
3	4	15	10%	18
4	3	15	8%	14
5	4	12	5%	10
5	3	8	5%	10
5	2	10	5%	10
8	4	10	5%	9
9	3	5	4%	7
10	4	8	2%	4
10	2	15	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
90	55	90	137	193	256
100	60	97	145	203	267
110	65	103	152	212	278
120	69	109	159	220	287
130	74	114	166	228	296
140	78	119	172	235	304
150	82	124	178	242	312
160	85	129	184	248	319
170	89	133	189	255	326
180	93	138	194	261	333
190	96	142	199	266	339
200	99	146	204	272	345
210	102	149	208	277	351
220	105	153	213	282	357
230	108	157	217	287	362
240	111	160	221	291	368
250	114	163	225	296	373
260	117	167	229	300	378

Age	Beg.	Nov.	Int.	Adv.	Elite
15	67	104	152	208	270
20	77	119	173	237	308
25	79	122	178	244	317
30	79	122	178	244	317
35	79	122	178	244	317
40	79	122	178	244	317
45	75	116	168	231	300
50	70	108	157	216	280
55	64	100	145	199	259
60	59	91	133	182	236
65	53	82	120	165	214
70	48	74	108	148	192
75	43	67	97	133	172
80	38	60	87	119	154
85	34	53	78	107	138
90	31	48	70	96	124