Inverted Row Standards

Measured in kg

Inverted Row 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 Inverted Row standards are based on 27,208 lifts by Strength Level users

Male
Female

Male

Male Inverted Row Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	6
Intermediate	19
Advanced	35
Elite	54

How many reps of Inverted Row should I be able to do?

How many reps of Inverted Row can the average lifter do? The average male lifter can do 19 reps of Inverted Row. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	3	16	34	54
55	< 1	4	17	35	53
60	< 1	5	18	34	52
65	< 1	6	18	34	51
70	< 1	7	19	34	50
75	< 1	7	19	33	49
80	< 1	7	19	33	48
85	< 1	7	18	32	47
90	< 1	8	18	32	46
95	< 1	8	18	31	45
100	< 1	8	18	30	44
105	< 1	8	17	30	42
110	< 1	8	17	29	41
115	< 1	8	17	28	40
120	< 1	7	16	28	39
125	< 1	7	16	27	38
130	< 1	7	16	26	38
135	< 1	7	15	26	37
140	< 1	7	15	25	36

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	11	26	41
20	< 1	5	17	34	52
25	< 1	6	19	35	54
30	< 1	6	19	35	54
35	< 1	6	19	35	54
40	< 1	6	19	35	54
45	< 1	4	16	32	50
50	< 1	2	13	28	45
55	< 1	< 1	10	24	39
60	< 1	< 1	8	19	33
65	< 1	< 1	4	15	27
70	< 1	< 1	1	10	21
75	< 1	< 1	< 1	7	16
80	< 1	< 1	< 1	3	11
85	< 1	< 1	< 1	< 1	8
90	< 1	< 1	< 1	< 1	5

How many sets and reps of Inverted Row should I do?

These are the most popular Inverted Row workouts done by male lifters:

3x8 15%

3x10 15%

3x12 7%

4x10 6%

3x6 5%

3x15 4%

3x5 4%

4x12 3%

4x8 3%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	8	15%	369
2	3	10	15%	364
3	3	12	7%	176
4	4	10	6%	155
5	3	6	5%	131
6	3	15	4%	98
7	3	5	4%	97
8	4	12	3%	75
9	4	8	3%	71
10	2	10	3%	69

Calculate Your Strength Level

Female

Female Inverted Row Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	2
Intermediate	13
Advanced	27
Elite	43

How many reps of Inverted Row should I be able to do?

How many reps of Inverted Row can the average lifter do? The average female lifter can do 13 reps of Inverted Row. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	8	20	34
45	< 1	< 1	10	22	35
50	< 1	2	11	23	35
55	< 1	4	12	23	35
60	< 1	5	13	24	35
65	< 1	5	13	24	35
70	< 1	6	14	24	34
75	< 1	6	14	23	34
80	< 1	6	14	23	33
85	< 1	7	14	23	32
90	< 1	7	14	22	32
95	< 1	7	13	22	31
100	< 1	7	13	21	30
105	< 1	7	13	21	29
110	< 1	7	13	21	29
115	< 1	7	12	20	28
120	< 1	6	12	20	27

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	19	32
20	< 1	1	12	26	41
25	< 1	2	13	27	43
30	< 1	2	13	27	43
35	< 1	2	13	27	43
40	< 1	2	13	27	43
45	< 1	< 1	11	24	39
50	< 1	< 1	9	21	35
55	< 1	< 1	7	17	30
60	< 1	< 1	4	13	25
65	< 1	< 1	< 1	9	19
70	< 1	< 1	< 1	6	14
75	< 1	< 1	< 1	3	10
80	< 1	< 1	< 1	< 1	7
85	< 1	< 1	< 1	< 1	3
90	< 1	< 1	< 1	< 1	< 1

How many sets and reps of Inverted Row should I do?

These are the most popular Inverted Row workouts done by female lifters:

3x10 22%

2x12 14%

3x8 13%

3x12 8%

3x6 5%

4x10 5%

4x8 4%

2x10 4%

5x10 3%

4x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	132
2	2	12	14%	83
3	3	8	13%	78
4	3	12	8%	48
5	3	6	5%	29
6	4	10	5%	28
7	4	8	4%	26
8	2	10	4%	22
9	5	10	3%	18
10	4	12	2%	13

Calculate Your Strength Level

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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
50	< 1	3	16	34	54
55	< 1	4	17	35	53
60	< 1	5	18	34	52
65	< 1	6	18	34	51
70	< 1	7	19	34	50
75	< 1	7	19	33	49
80	< 1	7	19	33	48
85	< 1	7	18	32	47
90	< 1	8	18	32	46
95	< 1	8	18	31	45
100	< 1	8	18	30	44
105	< 1	8	17	30	42
110	< 1	8	17	29	41
115	< 1	8	17	28	40
120	< 1	7	16	28	39
125	< 1	7	16	27	38
130	< 1	7	16	26	38
135	< 1	7	15	26	37
140	< 1	7	15	25	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	11	26	41
20	< 1	5	17	34	52
25	< 1	6	19	35	54
30	< 1	6	19	35	54
35	< 1	6	19	35	54
40	< 1	6	19	35	54
45	< 1	4	16	32	50
50	< 1	2	13	28	45
55	< 1	< 1	10	24	39
60	< 1	< 1	8	19	33
65	< 1	< 1	4	15	27
70	< 1	< 1	1	10	21
75	< 1	< 1	< 1	7	16
80	< 1	< 1	< 1	3	11
85	< 1	< 1	< 1	< 1	8
90	< 1	< 1	< 1	< 1	5

Rank	Sets	Reps	Percent	Workouts
1	3	8	15%	369
2	3	10	15%	364
3	3	12	7%	176
4	4	10	6%	155
5	3	6	5%	131
6	3	15	4%	98
7	3	5	4%	97
8	4	12	3%	75
9	4	8	3%	71
10	2	10	3%	69

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	8	20	34
45	< 1	< 1	10	22	35
50	< 1	2	11	23	35
55	< 1	4	12	23	35
60	< 1	5	13	24	35
65	< 1	5	13	24	35
70	< 1	6	14	24	34
75	< 1	6	14	23	34
80	< 1	6	14	23	33
85	< 1	7	14	23	32
90	< 1	7	14	22	32
95	< 1	7	13	22	31
100	< 1	7	13	21	30
105	< 1	7	13	21	29
110	< 1	7	13	21	29
115	< 1	7	12	20	28
120	< 1	6	12	20	27

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	19	32
20	< 1	1	12	26	41
25	< 1	2	13	27	43
30	< 1	2	13	27	43
35	< 1	2	13	27	43
40	< 1	2	13	27	43
45	< 1	< 1	11	24	39
50	< 1	< 1	9	21	35
55	< 1	< 1	7	17	30
60	< 1	< 1	4	13	25
65	< 1	< 1	< 1	9	19
70	< 1	< 1	< 1	6	14
75	< 1	< 1	< 1	3	10
80	< 1	< 1	< 1	< 1	7
85	< 1	< 1	< 1	< 1	3
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	132
2	2	12	14%	83
3	3	8	13%	78
4	3	12	8%	48
5	3	6	5%	29
6	4	10	5%	28
7	4	8	4%	26
8	2	10	4%	22
9	5	10	3%	18
10	4	12	2%	13

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	3	16	34	54
55	< 1	4	17	35	53
60	< 1	5	18	34	52
65	< 1	6	18	34	51
70	< 1	7	19	34	50
75	< 1	7	19	33	49
80	< 1	7	19	33	48
85	< 1	7	18	32	47
90	< 1	8	18	32	46
95	< 1	8	18	31	45
100	< 1	8	18	30	44
105	< 1	8	17	30	42
110	< 1	8	17	29	41
115	< 1	8	17	28	40
120	< 1	7	16	28	39
125	< 1	7	16	27	38
130	< 1	7	16	26	38
135	< 1	7	15	26	37
140	< 1	7	15	25	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	11	26	41
20	< 1	5	17	34	52
25	< 1	6	19	35	54
30	< 1	6	19	35	54
35	< 1	6	19	35	54
40	< 1	6	19	35	54
45	< 1	4	16	32	50
50	< 1	2	13	28	45
55	< 1	< 1	10	24	39
60	< 1	< 1	8	19	33
65	< 1	< 1	4	15	27
70	< 1	< 1	1	10	21
75	< 1	< 1	< 1	7	16
80	< 1	< 1	< 1	3	11
85	< 1	< 1	< 1	< 1	8
90	< 1	< 1	< 1	< 1	5

Rank	Sets	Reps	Percent	Workouts
1	3	8	15%	369
2	3	10	15%	364
3	3	12	7%	176
4	4	10	6%	155
5	3	6	5%	131
6	3	15	4%	98
7	3	5	4%	97
8	4	12	3%	75
9	4	8	3%	71
10	2	10	3%	69

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	8	20	34
45	< 1	< 1	10	22	35
50	< 1	2	11	23	35
55	< 1	4	12	23	35
60	< 1	5	13	24	35
65	< 1	5	13	24	35
70	< 1	6	14	24	34
75	< 1	6	14	23	34
80	< 1	6	14	23	33
85	< 1	7	14	23	32
90	< 1	7	14	22	32
95	< 1	7	13	22	31
100	< 1	7	13	21	30
105	< 1	7	13	21	29
110	< 1	7	13	21	29
115	< 1	7	12	20	28
120	< 1	6	12	20	27

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	19	32
20	< 1	1	12	26	41
25	< 1	2	13	27	43
30	< 1	2	13	27	43
35	< 1	2	13	27	43
40	< 1	2	13	27	43
45	< 1	< 1	11	24	39
50	< 1	< 1	9	21	35
55	< 1	< 1	7	17	30
60	< 1	< 1	4	13	25
65	< 1	< 1	< 1	9	19
70	< 1	< 1	< 1	6	14
75	< 1	< 1	< 1	3	10
80	< 1	< 1	< 1	< 1	7
85	< 1	< 1	< 1	< 1	3
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	132
2	2	12	14%	83
3	3	8	13%	78
4	3	12	8%	48
5	3	6	5%	29
6	4	10	5%	28
7	4	8	4%	26
8	2	10	4%	22
9	5	10	3%	18
10	4	12	2%	13

Inverted Row Standards

Measured in kg

Inverted Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Inverted Row Standards

Entire Community

Reps

How many reps of Inverted Row should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Inverted Row should I do?

Calculate Your Strength Level

Female

Female Inverted Row Standards

Entire Community

Reps

How many reps of Inverted Row should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Inverted Row should I do?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	3	16	34	54
55	< 1	4	17	35	53
60	< 1	5	18	34	52
65	< 1	6	18	34	51
70	< 1	7	19	34	50
75	< 1	7	19	33	49
80	< 1	7	19	33	48
85	< 1	7	18	32	47
90	< 1	8	18	32	46
95	< 1	8	18	31	45
100	< 1	8	18	30	44
105	< 1	8	17	30	42
110	< 1	8	17	29	41
115	< 1	8	17	28	40
120	< 1	7	16	28	39
125	< 1	7	16	27	38
130	< 1	7	16	26	38
135	< 1	7	15	26	37
140	< 1	7	15	25	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	11	26	41
20	< 1	5	17	34	52
25	< 1	6	19	35	54
30	< 1	6	19	35	54
35	< 1	6	19	35	54
40	< 1	6	19	35	54
45	< 1	4	16	32	50
50	< 1	2	13	28	45
55	< 1	< 1	10	24	39
60	< 1	< 1	8	19	33
65	< 1	< 1	4	15	27
70	< 1	< 1	1	10	21
75	< 1	< 1	< 1	7	16
80	< 1	< 1	< 1	3	11
85	< 1	< 1	< 1	< 1	8
90	< 1	< 1	< 1	< 1	5

Rank	Sets	Reps	Percent	Workouts
1	3	8	15%	369
2	3	10	15%	364
3	3	12	7%	176
4	4	10	6%	155
5	3	6	5%	131
6	3	15	4%	98
7	3	5	4%	97
8	4	12	3%	75
9	4	8	3%	71
10	2	10	3%	69

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	8	20	34
45	< 1	< 1	10	22	35
50	< 1	2	11	23	35
55	< 1	4	12	23	35
60	< 1	5	13	24	35
65	< 1	5	13	24	35
70	< 1	6	14	24	34
75	< 1	6	14	23	34
80	< 1	6	14	23	33
85	< 1	7	14	23	32
90	< 1	7	14	22	32
95	< 1	7	13	22	31
100	< 1	7	13	21	30
105	< 1	7	13	21	29
110	< 1	7	13	21	29
115	< 1	7	12	20	28
120	< 1	6	12	20	27

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	8	19	32
20	< 1	1	12	26	41
25	< 1	2	13	27	43
30	< 1	2	13	27	43
35	< 1	2	13	27	43
40	< 1	2	13	27	43
45	< 1	< 1	11	24	39
50	< 1	< 1	9	21	35
55	< 1	< 1	7	17	30
60	< 1	< 1	4	13	25
65	< 1	< 1	< 1	9	19
70	< 1	< 1	< 1	6	14
75	< 1	< 1	< 1	3	10
80	< 1	< 1	< 1	< 1	7
85	< 1	< 1	< 1	< 1	3
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	132
2	2	12	14%	83
3	3	8	13%	78
4	3	12	8%	48
5	3	6	5%	29
6	4	10	5%	28
7	4	8	4%	26
8	2	10	4%	22
9	5	10	3%	18
10	4	12	2%	13