Machine Back Extension Standards

Measured in kg

Machine Back Extension 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 Machine Back Extension standards are based on 36,249 lifts by Strength Level users

Male
Female

Male

Male Machine Back Extension Standards (kg)

Weight

Strength Level	Weight
Beginner	30 kg
Novice	67 kg
Intermediate	120 kg
Advanced	188 kg
Elite	268 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.50x
Advanced	2.50x
Elite	3.50x

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 120 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 30 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	9	30	64	110	167
55	14	37	74	124	184
60	18	44	84	137	199
65	23	52	94	150	215
70	28	59	104	162	229
75	33	66	114	174	243
80	38	73	123	185	257
85	43	80	132	196	270
90	48	87	141	207	282
95	53	94	149	217	294
100	58	101	158	228	306
105	63	107	166	237	317
110	68	114	174	247	328
115	73	120	182	256	339
120	78	126	189	265	350
125	83	132	197	274	360
130	88	139	204	283	370
135	92	144	211	291	379
140	97	150	219	299	389

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	57	102	160	228
20	29	65	117	183	261
25	30	67	120	188	268
30	30	67	120	188	268
35	30	67	120	188	268
40	30	67	120	188	268
45	29	63	114	179	254
50	27	59	107	168	239
55	25	55	99	155	221
60	23	50	90	142	202
65	21	45	81	128	182
70	18	41	73	115	163
75	16	36	65	103	146
80	15	32	58	92	131
85	13	29	52	82	117
90	12	26	47	74	106

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

Calculate Your Strength Level

Female

Female Machine Back Extension Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	13 kg
Novice	24 kg
Intermediate	41 kg
Advanced	61 kg
Elite	85 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.40x
Intermediate	0.65x
Advanced	0.95x
Elite	1.35x

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 41 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 13 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	8	17	31	48	69
45	9	19	33	51	73
50	10	20	35	54	76
55	11	22	37	57	79
60	12	24	39	59	82
65	13	25	41	61	84
70	14	26	43	63	87
75	15	28	44	65	89
80	16	29	46	67	91
85	17	30	47	69	93
90	18	31	49	71	95
95	19	32	50	72	97
100	19	33	51	74	99
105	20	34	53	75	101
110	21	35	54	77	102
115	22	36	55	78	104
120	22	37	56	79	105

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	21	35	52	72
20	12	24	40	60	83
25	13	24	41	61	85
30	13	24	41	61	85
35	13	24	41	61	85
40	13	24	41	61	85
45	12	23	39	58	80
50	11	22	36	54	75
55	10	20	33	50	70
60	9	18	31	46	64
65	9	17	28	42	58
70	8	15	25	37	52
75	7	13	22	33	46
80	6	12	20	30	41
85	6	11	18	27	37
90	5	10	16	24	33

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

Calculate Your Strength Level

Create Standards

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	30	64	110	167
55	14	37	74	124	184
60	18	44	84	137	199
65	23	52	94	150	215
70	28	59	104	162	229
75	33	66	114	174	243
80	38	73	123	185	257
85	43	80	132	196	270
90	48	87	141	207	282
95	53	94	149	217	294
100	58	101	158	228	306
105	63	107	166	237	317
110	68	114	174	247	328
115	73	120	182	256	339
120	78	126	189	265	350
125	83	132	197	274	360
130	88	139	204	283	370
135	92	144	211	291	379
140	97	150	219	299	389

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	57	102	160	228
20	29	65	117	183	261
25	30	67	120	188	268
30	30	67	120	188	268
35	30	67	120	188	268
40	30	67	120	188	268
45	29	63	114	179	254
50	27	59	107	168	239
55	25	55	99	155	221
60	23	50	90	142	202
65	21	45	81	128	182
70	18	41	73	115	163
75	16	36	65	103	146
80	15	32	58	92	131
85	13	29	52	82	117
90	12	26	47	74	106

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	8	17	31	48	69
45	9	19	33	51	73
50	10	20	35	54	76
55	11	22	37	57	79
60	12	24	39	59	82
65	13	25	41	61	84
70	14	26	43	63	87
75	15	28	44	65	89
80	16	29	46	67	91
85	17	30	47	69	93
90	18	31	49	71	95
95	19	32	50	72	97
100	19	33	51	74	99
105	20	34	53	75	101
110	21	35	54	77	102
115	22	36	55	78	104
120	22	37	56	79	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	21	35	52	72
20	12	24	40	60	83
25	13	24	41	61	85
30	13	24	41	61	85
35	13	24	41	61	85
40	13	24	41	61	85
45	12	23	39	58	80
50	11	22	36	54	75
55	10	20	33	50	70
60	9	18	31	46	64
65	9	17	28	42	58
70	8	15	25	37	52
75	7	13	22	33	46
80	6	12	20	30	41
85	6	11	18	27	37
90	5	10	16	24	33

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	9	30	64	110	167
55	14	37	74	124	184
60	18	44	84	137	199
65	23	52	94	150	215
70	28	59	104	162	229
75	33	66	114	174	243
80	38	73	123	185	257
85	43	80	132	196	270
90	48	87	141	207	282
95	53	94	149	217	294
100	58	101	158	228	306
105	63	107	166	237	317
110	68	114	174	247	328
115	73	120	182	256	339
120	78	126	189	265	350
125	83	132	197	274	360
130	88	139	204	283	370
135	92	144	211	291	379
140	97	150	219	299	389

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	57	102	160	228
20	29	65	117	183	261
25	30	67	120	188	268
30	30	67	120	188	268
35	30	67	120	188	268
40	30	67	120	188	268
45	29	63	114	179	254
50	27	59	107	168	239
55	25	55	99	155	221
60	23	50	90	142	202
65	21	45	81	128	182
70	18	41	73	115	163
75	16	36	65	103	146
80	15	32	58	92	131
85	13	29	52	82	117
90	12	26	47	74	106

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	8	17	31	48	69
45	9	19	33	51	73
50	10	20	35	54	76
55	11	22	37	57	79
60	12	24	39	59	82
65	13	25	41	61	84
70	14	26	43	63	87
75	15	28	44	65	89
80	16	29	46	67	91
85	17	30	47	69	93
90	18	31	49	71	95
95	19	32	50	72	97
100	19	33	51	74	99
105	20	34	53	75	101
110	21	35	54	77	102
115	22	36	55	78	104
120	22	37	56	79	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	21	35	52	72
20	12	24	40	60	83
25	13	24	41	61	85
30	13	24	41	61	85
35	13	24	41	61	85
40	13	24	41	61	85
45	12	23	39	58	80
50	11	22	36	54	75
55	10	20	33	50	70
60	9	18	31	46	64
65	9	17	28	42	58
70	8	15	25	37	52
75	7	13	22	33	46
80	6	12	20	30	41
85	6	11	18	27	37
90	5	10	16	24	33

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

Measured in kg

Machine Back Extension strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	30	64	110	167
55	14	37	74	124	184
60	18	44	84	137	199
65	23	52	94	150	215
70	28	59	104	162	229
75	33	66	114	174	243
80	38	73	123	185	257
85	43	80	132	196	270
90	48	87	141	207	282
95	53	94	149	217	294
100	58	101	158	228	306
105	63	107	166	237	317
110	68	114	174	247	328
115	73	120	182	256	339
120	78	126	189	265	350
125	83	132	197	274	360
130	88	139	204	283	370
135	92	144	211	291	379
140	97	150	219	299	389

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	57	102	160	228
20	29	65	117	183	261
25	30	67	120	188	268
30	30	67	120	188	268
35	30	67	120	188	268
40	30	67	120	188	268
45	29	63	114	179	254
50	27	59	107	168	239
55	25	55	99	155	221
60	23	50	90	142	202
65	21	45	81	128	182
70	18	41	73	115	163
75	16	36	65	103	146
80	15	32	58	92	131
85	13	29	52	82	117
90	12	26	47	74	106

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	8	17	31	48	69
45	9	19	33	51	73
50	10	20	35	54	76
55	11	22	37	57	79
60	12	24	39	59	82
65	13	25	41	61	84
70	14	26	43	63	87
75	15	28	44	65	89
80	16	29	46	67	91
85	17	30	47	69	93
90	18	31	49	71	95
95	19	32	50	72	97
100	19	33	51	74	99
105	20	34	53	75	101
110	21	35	54	77	102
115	22	36	55	78	104
120	22	37	56	79	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	21	35	52	72
20	12	24	40	60	83
25	13	24	41	61	85
30	13	24	41	61	85
35	13	24	41	61	85
40	13	24	41	61	85
45	12	23	39	58	80
50	11	22	36	54	75
55	10	20	33	50	70
60	9	18	31	46	64
65	9	17	28	42	58
70	8	15	25	37	52
75	7	13	22	33	46
80	6	12	20	30	41
85	6	11	18	27	37
90	5	10	16	24	33

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