Lat Pulldown Standards (kg)

The average Lat Pulldown is 82 kg for men and 47 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Lat Pulldown strength standards are based on 2,011,718 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Lat Pulldown Standards (kg)

Weight

Strength Level	Weight
Beginner	42 kg
Novice	60 kg
Intermediate	82 kg
Advanced	107 kg
Elite	134 kg

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Lat Pulldown? (kg)

What is the average Lat Pulldown? The average Lat Pulldown weight for a male lifter is 82 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lat Pulldown? Male beginners should aim to lift 42 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	29	43	60	79	101
55	32	47	64	85	107
60	35	50	69	90	113
65	39	54	73	95	118
70	42	57	77	99	123
75	44	61	81	104	128
80	47	64	85	108	133
85	50	67	88	112	137
90	52	70	92	116	142
95	55	73	95	120	146
100	57	76	98	123	150
105	60	79	101	127	154
110	62	81	104	130	157
115	64	84	107	133	161
120	66	86	110	136	164
125	68	89	112	139	167
130	70	91	115	142	171
135	72	93	118	145	174
140	74	95	120	148	177

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	51	70	91	114
20	41	58	80	104	130
25	42	60	82	107	134
30	42	60	82	107	134
35	42	60	82	107	134
40	42	60	82	107	134
45	40	57	77	101	127
50	37	53	72	95	118
55	35	49	67	87	109
60	32	45	61	80	100
65	29	40	55	72	90
70	26	36	50	65	81
75	23	33	45	58	73
80	21	29	40	52	65
85	19	26	36	47	59
90	17	24	32	42	53

How many sets and reps of Lat Pulldown should I do?

These are the most popular Lat Pulldown workouts done by male lifters:

3x1022%

3x811%

3x1210%

4x109%

4x125%

4x85%

2x104%

5x103%

3x153%

3x63%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	6759
2	3	8	11%	3239
3	3	12	10%	3130
4	4	10	9%	2674
5	4	12	5%	1568
6	4	8	5%	1498
7	2	10	4%	1164
8	5	10	3%	1006
9	3	15	3%	857
10	3	6	3%	803

Female

Female Lat Pulldown Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	23 kg
Novice	34 kg
Intermediate	47 kg
Advanced	63 kg
Elite	80 kg

Strength Level	Bodyweight Ratio
Beginner	0.35x
Novice	0.50x
Intermediate	0.75x
Advanced	0.95x
Elite	1.25x

How much should I be able to Lat Pulldown? (kg)

What is the average Lat Pulldown? The average Lat Pulldown weight for a female lifter is 47 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lat Pulldown? Female beginners should aim to lift 23 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	17	26	38	51	66
45	19	28	40	54	69
50	20	30	42	56	72
55	22	32	44	58	74
60	23	33	46	60	76
65	24	35	47	62	79
70	25	36	49	64	81
75	26	37	51	66	83
80	27	38	52	68	85
85	28	40	53	69	86
90	29	41	55	71	88
95	30	42	56	72	90
100	31	43	57	74	91
105	32	44	58	75	93
110	33	45	59	76	94
115	34	46	61	77	95
120	34	47	62	79	97

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	29	40	54	68
20	23	33	46	61	78
25	23	34	47	63	80
30	23	34	47	63	80
35	23	34	47	63	80
40	23	34	47	63	80
45	22	32	45	60	76
50	21	30	42	56	71
55	19	28	39	51	65
60	17	25	35	47	60
65	16	23	32	43	54
70	14	21	29	38	49
75	13	19	26	34	44
80	11	17	23	31	39
85	10	15	21	28	35
90	9	13	19	25	31

How many sets and reps of Lat Pulldown should I do?

These are the most popular Lat Pulldown workouts done by female lifters:

3x1022%

3x1212%

3x810%

4x109%

4x125%

3x155%

4x84%

2x103%

5x103%

3x63%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	1804
2	3	12	12%	998
3	3	8	10%	867
4	4	10	9%	773
5	4	12	5%	428
6	3	15	5%	424
7	4	8	4%	359
8	2	10	3%	258
9	5	10	3%	236
10	3	6	3%	216

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 Lat Pulldown strength standards

Strength Level analysed 728,094 qualifying results from 2,011,718 community lifts to produce our Lat Pulldown strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	2,011,718
Qualifying results	728,094
Male results	598,899
Female results	129,195
Data start	17 May 2017
Data cutoff	8 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	29	43	60	79	101
55	32	47	64	85	107
60	35	50	69	90	113
65	39	54	73	95	118
70	42	57	77	99	123
75	44	61	81	104	128
80	47	64	85	108	133
85	50	67	88	112	137
90	52	70	92	116	142
95	55	73	95	120	146
100	57	76	98	123	150
105	60	79	101	127	154
110	62	81	104	130	157
115	64	84	107	133	161
120	66	86	110	136	164
125	68	89	112	139	167
130	70	91	115	142	171
135	72	93	118	145	174
140	74	95	120	148	177

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	51	70	91	114
20	41	58	80	104	130
25	42	60	82	107	134
30	42	60	82	107	134
35	42	60	82	107	134
40	42	60	82	107	134
45	40	57	77	101	127
50	37	53	72	95	118
55	35	49	67	87	109
60	32	45	61	80	100
65	29	40	55	72	90
70	26	36	50	65	81
75	23	33	45	58	73
80	21	29	40	52	65
85	19	26	36	47	59
90	17	24	32	42	53

BW	Beg.	Nov.	Int.	Adv.	Elite
40	17	26	38	51	66
45	19	28	40	54	69
50	20	30	42	56	72
55	22	32	44	58	74
60	23	33	46	60	76
65	24	35	47	62	79
70	25	36	49	64	81
75	26	37	51	66	83
80	27	38	52	68	85
85	28	40	53	69	86
90	29	41	55	71	88
95	30	42	56	72	90
100	31	43	57	74	91
105	32	44	58	75	93
110	33	45	59	76	94
115	34	46	61	77	95
120	34	47	62	79	97

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	29	40	54	68
20	23	33	46	61	78
25	23	34	47	63	80
30	23	34	47	63	80
35	23	34	47	63	80
40	23	34	47	63	80
45	22	32	45	60	76
50	21	30	42	56	71
55	19	28	39	51	65
60	17	25	35	47	60
65	16	23	32	43	54
70	14	21	29	38	49
75	13	19	26	34	44
80	11	17	23	31	39
85	10	15	21	28	35
90	9	13	19	25	31

BW	Beg.	Nov.	Int.	Adv.	Elite
50	29	43	60	79	101
55	32	47	64	85	107
60	35	50	69	90	113
65	39	54	73	95	118
70	42	57	77	99	123
75	44	61	81	104	128
80	47	64	85	108	133
85	50	67	88	112	137
90	52	70	92	116	142
95	55	73	95	120	146
100	57	76	98	123	150
105	60	79	101	127	154
110	62	81	104	130	157
115	64	84	107	133	161
120	66	86	110	136	164
125	68	89	112	139	167
130	70	91	115	142	171
135	72	93	118	145	174
140	74	95	120	148	177

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	51	70	91	114
20	41	58	80	104	130
25	42	60	82	107	134
30	42	60	82	107	134
35	42	60	82	107	134
40	42	60	82	107	134
45	40	57	77	101	127
50	37	53	72	95	118
55	35	49	67	87	109
60	32	45	61	80	100
65	29	40	55	72	90
70	26	36	50	65	81
75	23	33	45	58	73
80	21	29	40	52	65
85	19	26	36	47	59
90	17	24	32	42	53

BW	Beg.	Nov.	Int.	Adv.	Elite
40	17	26	38	51	66
45	19	28	40	54	69
50	20	30	42	56	72
55	22	32	44	58	74
60	23	33	46	60	76
65	24	35	47	62	79
70	25	36	49	64	81
75	26	37	51	66	83
80	27	38	52	68	85
85	28	40	53	69	86
90	29	41	55	71	88
95	30	42	56	72	90
100	31	43	57	74	91
105	32	44	58	75	93
110	33	45	59	76	94
115	34	46	61	77	95
120	34	47	62	79	97

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	29	40	54	68
20	23	33	46	61	78
25	23	34	47	63	80
30	23	34	47	63	80
35	23	34	47	63	80
40	23	34	47	63	80
45	22	32	45	60	76
50	21	30	42	56	71
55	19	28	39	51	65
60	17	25	35	47	60
65	16	23	32	43	54
70	14	21	29	38	49
75	13	19	26	34	44
80	11	17	23	31	39
85	10	15	21	28	35
90	9	13	19	25	31

Lat Pulldown Standards (kg)

Male

Male Lat Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Lat Pulldown? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Lat Pulldown should I do?

Female

Female Lat Pulldown Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Lat Pulldown? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Lat Pulldown should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Lat Pulldown strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	29	43	60	79	101
55	32	47	64	85	107
60	35	50	69	90	113
65	39	54	73	95	118
70	42	57	77	99	123
75	44	61	81	104	128
80	47	64	85	108	133
85	50	67	88	112	137
90	52	70	92	116	142
95	55	73	95	120	146
100	57	76	98	123	150
105	60	79	101	127	154
110	62	81	104	130	157
115	64	84	107	133	161
120	66	86	110	136	164
125	68	89	112	139	167
130	70	91	115	142	171
135	72	93	118	145	174
140	74	95	120	148	177

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	51	70	91	114
20	41	58	80	104	130
25	42	60	82	107	134
30	42	60	82	107	134
35	42	60	82	107	134
40	42	60	82	107	134
45	40	57	77	101	127
50	37	53	72	95	118
55	35	49	67	87	109
60	32	45	61	80	100
65	29	40	55	72	90
70	26	36	50	65	81
75	23	33	45	58	73
80	21	29	40	52	65
85	19	26	36	47	59
90	17	24	32	42	53

BW	Beg.	Nov.	Int.	Adv.	Elite
40	17	26	38	51	66
45	19	28	40	54	69
50	20	30	42	56	72
55	22	32	44	58	74
60	23	33	46	60	76
65	24	35	47	62	79
70	25	36	49	64	81
75	26	37	51	66	83
80	27	38	52	68	85
85	28	40	53	69	86
90	29	41	55	71	88
95	30	42	56	72	90
100	31	43	57	74	91
105	32	44	58	75	93
110	33	45	59	76	94
115	34	46	61	77	95
120	34	47	62	79	97

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	29	40	54	68
20	23	33	46	61	78
25	23	34	47	63	80
30	23	34	47	63	80
35	23	34	47	63	80
40	23	34	47	63	80
45	22	32	45	60	76
50	21	30	42	56	71
55	19	28	39	51	65
60	17	25	35	47	60
65	16	23	32	43	54
70	14	21	29	38	49
75	13	19	26	34	44
80	11	17	23	31	39
85	10	15	21	28	35
90	9	13	19	25	31