Machine Back Extension Standards (kg)

The average Machine Back Extension is 105 kg for men and 71 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Machine Back Extension strength standards are based on 116,019 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Machine Back Extension Standards (kg)

Weight

Strength Level	Weight
Beginner	41 kg
Novice	69 kg
Intermediate	105 kg
Advanced	150 kg
Elite	199 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	2.00x
Elite	2.50x

How much should I be able to Machine Back Extension? (kg)

What is the average Machine Back Extension? The average Machine Back Extension weight for a male lifter is 105 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Back Extension? Male beginners should aim to lift 41 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	26	47	77	113	155
55	29	52	83	120	163
60	33	56	88	127	171
65	36	60	93	133	178
70	39	64	98	139	185
75	42	68	103	145	191
80	45	72	107	150	197
85	47	75	112	155	203
90	50	79	116	160	208
95	53	82	120	164	214
100	55	85	124	169	219
105	58	88	127	173	224
110	60	91	131	177	229
115	63	94	134	181	233
120	65	97	138	185	238
125	67	100	141	189	242
130	69	102	144	193	246
135	71	105	147	196	250
140	74	108	150	200	254

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	59	90	128	170
20	40	67	103	146	194
25	41	69	105	150	199
30	41	69	105	150	199
35	41	69	105	150	199
40	41	69	105	150	199
45	39	65	100	142	189
50	36	61	93	133	177
55	34	56	86	122	163
60	31	51	79	112	149
65	28	46	71	101	135
70	25	42	64	91	121
75	22	37	57	82	109
80	20	34	51	73	97
85	18	30	46	65	87
90	16	27	41	59	78

How many sets and reps of Machine Back Extension should I do?

These are the most popular Machine Back Extension workouts done by male lifters:

3x10 17%

3x12 13%

3x15 9%

3x8 9%

4x12 8%

6x12 5%

4x10 5%

3x20 3%

5x10 3%

2x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	152
2	3	12	13%	117
3	3	15	9%	83
4	3	8	9%	81
5	4	12	8%	69
6	6	12	5%	48
6	4	10	5%	48
8	3	20	3%	29
9	5	10	3%	26
10	2	10	2%	22

Female

Female Machine Back Extension Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	28 kg
Novice	46 kg
Intermediate	71 kg
Advanced	101 kg
Elite	134 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

How much should I be able to Machine Back Extension? (kg)

What is the average Machine Back Extension? The average Machine Back Extension weight for a female lifter is 71 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Back Extension? Female beginners should aim to lift 28 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	19	34	55	81	110
45	21	37	58	85	114
50	23	39	61	88	119
55	24	41	64	92	122
60	26	43	67	95	126
65	27	45	69	97	129
70	29	47	71	100	132
75	30	49	73	103	135
80	31	51	75	105	138
85	33	52	77	107	141
90	34	54	79	109	143
95	35	55	81	112	145
100	36	56	83	114	148
105	37	58	84	115	150
110	38	59	86	117	152
115	39	60	87	119	154
120	40	62	89	121	156

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	39	60	86	114
20	27	45	69	98	130
25	28	46	71	101	134
30	28	46	71	101	134
35	28	46	71	101	134
40	28	46	71	101	134
45	26	44	67	95	127
50	25	41	63	89	118
55	23	38	58	82	109
60	21	35	53	75	100
65	19	31	48	68	90
70	17	28	43	61	81
75	15	25	39	55	73
80	14	23	35	49	65
85	12	20	31	44	58
90	11	18	28	39	52

How many sets and reps of Machine Back Extension should I do?

These are the most popular Machine Back Extension workouts done by female lifters:

3x10 29%

3x12 12%

4x10 10%

2x30 6%

2x10 5%

4x11 4%

3x15 4%

4x8 4%

3x8 3%

2x20 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	77
2	3	12	12%	33
3	4	10	10%	28
4	2	30	6%	15
5	2	10	5%	13
6	4	11	4%	12
7	3	15	4%	11
7	4	8	4%	11
9	3	8	3%	8
9	2	20	3%	8

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 Machine Back Extension strength standards

Strength Level analysed 8,575 qualifying results from 116,019 community lifts to produce our Machine Back Extension strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	116,019
Qualifying results	8,575
Male results	6,389
Female results	2,186
Data start	14 August 2020
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
50	26	47	77	113	155
55	29	52	83	120	163
60	33	56	88	127	171
65	36	60	93	133	178
70	39	64	98	139	185
75	42	68	103	145	191
80	45	72	107	150	197
85	47	75	112	155	203
90	50	79	116	160	208
95	53	82	120	164	214
100	55	85	124	169	219
105	58	88	127	173	224
110	60	91	131	177	229
115	63	94	134	181	233
120	65	97	138	185	238
125	67	100	141	189	242
130	69	102	144	193	246
135	71	105	147	196	250
140	74	108	150	200	254

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	59	90	128	170
20	40	67	103	146	194
25	41	69	105	150	199
30	41	69	105	150	199
35	41	69	105	150	199
40	41	69	105	150	199
45	39	65	100	142	189
50	36	61	93	133	177
55	34	56	86	122	163
60	31	51	79	112	149
65	28	46	71	101	135
70	25	42	64	91	121
75	22	37	57	82	109
80	20	34	51	73	97
85	18	30	46	65	87
90	16	27	41	59	78

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	152
2	3	12	13%	117
3	3	15	9%	83
4	3	8	9%	81
5	4	12	8%	69
6	6	12	5%	48
6	4	10	5%	48
8	3	20	3%	29
9	5	10	3%	26
10	2	10	2%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
40	19	34	55	81	110
45	21	37	58	85	114
50	23	39	61	88	119
55	24	41	64	92	122
60	26	43	67	95	126
65	27	45	69	97	129
70	29	47	71	100	132
75	30	49	73	103	135
80	31	51	75	105	138
85	33	52	77	107	141
90	34	54	79	109	143
95	35	55	81	112	145
100	36	56	83	114	148
105	37	58	84	115	150
110	38	59	86	117	152
115	39	60	87	119	154
120	40	62	89	121	156

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	39	60	86	114
20	27	45	69	98	130
25	28	46	71	101	134
30	28	46	71	101	134
35	28	46	71	101	134
40	28	46	71	101	134
45	26	44	67	95	127
50	25	41	63	89	118
55	23	38	58	82	109
60	21	35	53	75	100
65	19	31	48	68	90
70	17	28	43	61	81
75	15	25	39	55	73
80	14	23	35	49	65
85	12	20	31	44	58
90	11	18	28	39	52

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	77
2	3	12	12%	33
3	4	10	10%	28
4	2	30	6%	15
5	2	10	5%	13
6	4	11	4%	12
7	3	15	4%	11
7	4	8	4%	11
9	3	8	3%	8
9	2	20	3%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	47	77	113	155
55	29	52	83	120	163
60	33	56	88	127	171
65	36	60	93	133	178
70	39	64	98	139	185
75	42	68	103	145	191
80	45	72	107	150	197
85	47	75	112	155	203
90	50	79	116	160	208
95	53	82	120	164	214
100	55	85	124	169	219
105	58	88	127	173	224
110	60	91	131	177	229
115	63	94	134	181	233
120	65	97	138	185	238
125	67	100	141	189	242
130	69	102	144	193	246
135	71	105	147	196	250
140	74	108	150	200	254

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	59	90	128	170
20	40	67	103	146	194
25	41	69	105	150	199
30	41	69	105	150	199
35	41	69	105	150	199
40	41	69	105	150	199
45	39	65	100	142	189
50	36	61	93	133	177
55	34	56	86	122	163
60	31	51	79	112	149
65	28	46	71	101	135
70	25	42	64	91	121
75	22	37	57	82	109
80	20	34	51	73	97
85	18	30	46	65	87
90	16	27	41	59	78

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	152
2	3	12	13%	117
3	3	15	9%	83
4	3	8	9%	81
5	4	12	8%	69
6	6	12	5%	48
6	4	10	5%	48
8	3	20	3%	29
9	5	10	3%	26
10	2	10	2%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
40	19	34	55	81	110
45	21	37	58	85	114
50	23	39	61	88	119
55	24	41	64	92	122
60	26	43	67	95	126
65	27	45	69	97	129
70	29	47	71	100	132
75	30	49	73	103	135
80	31	51	75	105	138
85	33	52	77	107	141
90	34	54	79	109	143
95	35	55	81	112	145
100	36	56	83	114	148
105	37	58	84	115	150
110	38	59	86	117	152
115	39	60	87	119	154
120	40	62	89	121	156

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	39	60	86	114
20	27	45	69	98	130
25	28	46	71	101	134
30	28	46	71	101	134
35	28	46	71	101	134
40	28	46	71	101	134
45	26	44	67	95	127
50	25	41	63	89	118
55	23	38	58	82	109
60	21	35	53	75	100
65	19	31	48	68	90
70	17	28	43	61	81
75	15	25	39	55	73
80	14	23	35	49	65
85	12	20	31	44	58
90	11	18	28	39	52

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	77
2	3	12	12%	33
3	4	10	10%	28
4	2	30	6%	15
5	2	10	5%	13
6	4	11	4%	12
7	3	15	4%	11
7	4	8	4%	11
9	3	8	3%	8
9	2	20	3%	8

Machine Back Extension Standards (kg)

Male

Male Machine Back Extension Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Machine Back Extension? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Back Extension should I do?

Female

Female Machine Back Extension Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Machine Back Extension? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Back Extension should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Machine Back Extension strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	47	77	113	155
55	29	52	83	120	163
60	33	56	88	127	171
65	36	60	93	133	178
70	39	64	98	139	185
75	42	68	103	145	191
80	45	72	107	150	197
85	47	75	112	155	203
90	50	79	116	160	208
95	53	82	120	164	214
100	55	85	124	169	219
105	58	88	127	173	224
110	60	91	131	177	229
115	63	94	134	181	233
120	65	97	138	185	238
125	67	100	141	189	242
130	69	102	144	193	246
135	71	105	147	196	250
140	74	108	150	200	254

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	59	90	128	170
20	40	67	103	146	194
25	41	69	105	150	199
30	41	69	105	150	199
35	41	69	105	150	199
40	41	69	105	150	199
45	39	65	100	142	189
50	36	61	93	133	177
55	34	56	86	122	163
60	31	51	79	112	149
65	28	46	71	101	135
70	25	42	64	91	121
75	22	37	57	82	109
80	20	34	51	73	97
85	18	30	46	65	87
90	16	27	41	59	78

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	152
2	3	12	13%	117
3	3	15	9%	83
4	3	8	9%	81
5	4	12	8%	69
6	6	12	5%	48
6	4	10	5%	48
8	3	20	3%	29
9	5	10	3%	26
10	2	10	2%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
40	19	34	55	81	110
45	21	37	58	85	114
50	23	39	61	88	119
55	24	41	64	92	122
60	26	43	67	95	126
65	27	45	69	97	129
70	29	47	71	100	132
75	30	49	73	103	135
80	31	51	75	105	138
85	33	52	77	107	141
90	34	54	79	109	143
95	35	55	81	112	145
100	36	56	83	114	148
105	37	58	84	115	150
110	38	59	86	117	152
115	39	60	87	119	154
120	40	62	89	121	156

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	39	60	86	114
20	27	45	69	98	130
25	28	46	71	101	134
30	28	46	71	101	134
35	28	46	71	101	134
40	28	46	71	101	134
45	26	44	67	95	127
50	25	41	63	89	118
55	23	38	58	82	109
60	21	35	53	75	100
65	19	31	48	68	90
70	17	28	43	61	81
75	15	25	39	55	73
80	14	23	35	49	65
85	12	20	31	44	58
90	11	18	28	39	52

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	77
2	3	12	12%	33
3	4	10	10%	28
4	2	30	6%	15
5	2	10	5%	13
6	4	11	4%	12
7	3	15	4%	11
7	4	8	4%	11
9	3	8	3%	8
9	2	20	3%	8