Machine Lateral Raise Standards (kg)

The average Machine Lateral Raise is 58 kg for men and 28 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Machine Lateral Raise strength standards are based on 100,449 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Machine Lateral Raise Standards (kg)

Weight

Strength Level	Weight
Beginner	22 kg
Novice	37 kg
Intermediate	58 kg
Advanced	84 kg
Elite	113 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.75x
Advanced	1.10x
Elite	1.45x

How much should I be able to Machine Lateral Raise? (kg)

What is the average Machine Lateral Raise? The average Machine Lateral Raise weight for a male lifter is 58 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Lateral Raise? Male beginners should aim to lift 22 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	10	20	35	54	75
55	13	24	40	59	82
60	15	27	44	65	88
65	18	31	48	70	94
70	20	34	53	75	100
75	23	37	57	80	105
80	25	41	61	84	111
85	28	44	64	89	116
90	30	47	68	93	121
95	33	50	72	97	126
100	35	53	75	101	130
105	37	56	79	105	135
110	40	58	82	109	139
115	42	61	85	113	143
120	44	64	88	117	147
125	46	66	91	120	151
130	49	69	94	124	155
135	51	71	97	127	159
140	53	74	100	130	162

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	50	72	96
20	21	36	57	82	110
25	22	37	58	84	113
30	22	37	58	84	113
35	22	37	58	84	113
40	22	37	58	84	113
45	20	35	55	80	107
50	19	33	52	74	100
55	18	30	48	69	92
60	16	28	44	63	84
65	15	25	39	57	76
70	13	23	35	51	69
75	12	20	32	46	62
80	11	18	28	41	55
85	9	16	25	37	49
90	8	15	23	33	44

How many sets and reps of Machine Lateral Raise should I do?

These are the most popular Machine Lateral Raise workouts done by male lifters:

3x10 21%

3x12 12%

4x10 11%

4x12 8%

3x8 8%

3x15 5%

2x10 4%

5x10 3%

4x15 2%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	248
2	3	12	12%	143
3	4	10	11%	125
4	4	12	8%	92
5	3	8	8%	91
6	3	15	5%	57
7	2	10	4%	47
8	5	10	3%	30
9	4	15	2%	28
10	2	12	2%	24

Female

Female Machine Lateral Raise Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 kg
Novice	17 kg
Intermediate	28 kg
Advanced	42 kg
Elite	58 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.85x

How much should I be able to Machine Lateral Raise? (kg)

What is the average Machine Lateral Raise? The average Machine Lateral Raise weight for a female lifter is 28 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Lateral Raise? Female beginners should aim to lift 9 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	5	11	20	31	45
45	6	12	21	33	47
50	6	13	23	35	50
55	7	14	25	37	52
60	8	16	26	39	54
65	9	17	27	41	56
70	10	18	29	42	58
75	10	19	30	44	60
80	11	20	31	45	61
85	12	20	32	47	63
90	12	21	33	48	64
95	13	22	34	49	66
100	14	23	35	50	67
105	14	24	36	52	69
110	15	24	37	53	70
115	15	25	38	54	71
120	16	26	39	55	72

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	24	36	50
20	9	16	27	41	57
25	9	17	28	42	58
30	9	17	28	42	58
35	9	17	28	42	58
40	9	17	28	42	58
45	8	16	27	40	55
50	8	15	25	37	52
55	7	14	23	34	48
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	26	35
75	5	9	15	23	32
80	4	8	14	21	28
85	4	7	12	18	25
90	3	7	11	17	23

How many sets and reps of Machine Lateral Raise should I do?

These are the most popular Machine Lateral Raise workouts done by female lifters:

3x10 42%

3x12 12%

2x12 8%

4x10 6%

3x8 6%

4x12 5%

2x8 4%

2x10 2%

3x15 2%

3x9 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	42%	53
2	3	12	12%	15
3	2	12	8%	10
4	4	10	6%	8
5	3	8	6%	7
6	4	12	5%	6
7	2	8	4%	5
8	2	10	2%	3
8	3	15	2%	3
8	3	9	2%	3

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 Lateral Raise strength standards

Strength Level analysed 15,450 qualifying results from 100,449 community lifts to produce our Machine Lateral Raise strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	100,449
Qualifying results	15,450
Male results	14,261
Female results	1,189
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	10	20	35	54	75
55	13	24	40	59	82
60	15	27	44	65	88
65	18	31	48	70	94
70	20	34	53	75	100
75	23	37	57	80	105
80	25	41	61	84	111
85	28	44	64	89	116
90	30	47	68	93	121
95	33	50	72	97	126
100	35	53	75	101	130
105	37	56	79	105	135
110	40	58	82	109	139
115	42	61	85	113	143
120	44	64	88	117	147
125	46	66	91	120	151
130	49	69	94	124	155
135	51	71	97	127	159
140	53	74	100	130	162

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	50	72	96
20	21	36	57	82	110
25	22	37	58	84	113
30	22	37	58	84	113
35	22	37	58	84	113
40	22	37	58	84	113
45	20	35	55	80	107
50	19	33	52	74	100
55	18	30	48	69	92
60	16	28	44	63	84
65	15	25	39	57	76
70	13	23	35	51	69
75	12	20	32	46	62
80	11	18	28	41	55
85	9	16	25	37	49
90	8	15	23	33	44

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	248
2	3	12	12%	143
3	4	10	11%	125
4	4	12	8%	92
5	3	8	8%	91
6	3	15	5%	57
7	2	10	4%	47
8	5	10	3%	30
9	4	15	2%	28
10	2	12	2%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	11	20	31	45
45	6	12	21	33	47
50	6	13	23	35	50
55	7	14	25	37	52
60	8	16	26	39	54
65	9	17	27	41	56
70	10	18	29	42	58
75	10	19	30	44	60
80	11	20	31	45	61
85	12	20	32	47	63
90	12	21	33	48	64
95	13	22	34	49	66
100	14	23	35	50	67
105	14	24	36	52	69
110	15	24	37	53	70
115	15	25	38	54	71
120	16	26	39	55	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	24	36	50
20	9	16	27	41	57
25	9	17	28	42	58
30	9	17	28	42	58
35	9	17	28	42	58
40	9	17	28	42	58
45	8	16	27	40	55
50	8	15	25	37	52
55	7	14	23	34	48
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	26	35
75	5	9	15	23	32
80	4	8	14	21	28
85	4	7	12	18	25
90	3	7	11	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	42%	53
2	3	12	12%	15
3	2	12	8%	10
4	4	10	6%	8
5	3	8	6%	7
6	4	12	5%	6
7	2	8	4%	5
8	2	10	2%	3
8	3	15	2%	3
8	3	9	2%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	20	35	54	75
55	13	24	40	59	82
60	15	27	44	65	88
65	18	31	48	70	94
70	20	34	53	75	100
75	23	37	57	80	105
80	25	41	61	84	111
85	28	44	64	89	116
90	30	47	68	93	121
95	33	50	72	97	126
100	35	53	75	101	130
105	37	56	79	105	135
110	40	58	82	109	139
115	42	61	85	113	143
120	44	64	88	117	147
125	46	66	91	120	151
130	49	69	94	124	155
135	51	71	97	127	159
140	53	74	100	130	162

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	50	72	96
20	21	36	57	82	110
25	22	37	58	84	113
30	22	37	58	84	113
35	22	37	58	84	113
40	22	37	58	84	113
45	20	35	55	80	107
50	19	33	52	74	100
55	18	30	48	69	92
60	16	28	44	63	84
65	15	25	39	57	76
70	13	23	35	51	69
75	12	20	32	46	62
80	11	18	28	41	55
85	9	16	25	37	49
90	8	15	23	33	44

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	248
2	3	12	12%	143
3	4	10	11%	125
4	4	12	8%	92
5	3	8	8%	91
6	3	15	5%	57
7	2	10	4%	47
8	5	10	3%	30
9	4	15	2%	28
10	2	12	2%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	11	20	31	45
45	6	12	21	33	47
50	6	13	23	35	50
55	7	14	25	37	52
60	8	16	26	39	54
65	9	17	27	41	56
70	10	18	29	42	58
75	10	19	30	44	60
80	11	20	31	45	61
85	12	20	32	47	63
90	12	21	33	48	64
95	13	22	34	49	66
100	14	23	35	50	67
105	14	24	36	52	69
110	15	24	37	53	70
115	15	25	38	54	71
120	16	26	39	55	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	24	36	50
20	9	16	27	41	57
25	9	17	28	42	58
30	9	17	28	42	58
35	9	17	28	42	58
40	9	17	28	42	58
45	8	16	27	40	55
50	8	15	25	37	52
55	7	14	23	34	48
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	26	35
75	5	9	15	23	32
80	4	8	14	21	28
85	4	7	12	18	25
90	3	7	11	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	42%	53
2	3	12	12%	15
3	2	12	8%	10
4	4	10	6%	8
5	3	8	6%	7
6	4	12	5%	6
7	2	8	4%	5
8	2	10	2%	3
8	3	15	2%	3
8	3	9	2%	3

Machine Lateral Raise Standards (kg)

Male

Male Machine Lateral Raise Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Machine Lateral Raise? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Lateral Raise should I do?

Female

Female Machine Lateral Raise Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Machine Lateral Raise? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Lateral Raise should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Machine Lateral Raise strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	20	35	54	75
55	13	24	40	59	82
60	15	27	44	65	88
65	18	31	48	70	94
70	20	34	53	75	100
75	23	37	57	80	105
80	25	41	61	84	111
85	28	44	64	89	116
90	30	47	68	93	121
95	33	50	72	97	126
100	35	53	75	101	130
105	37	56	79	105	135
110	40	58	82	109	139
115	42	61	85	113	143
120	44	64	88	117	147
125	46	66	91	120	151
130	49	69	94	124	155
135	51	71	97	127	159
140	53	74	100	130	162

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	32	50	72	96
20	21	36	57	82	110
25	22	37	58	84	113
30	22	37	58	84	113
35	22	37	58	84	113
40	22	37	58	84	113
45	20	35	55	80	107
50	19	33	52	74	100
55	18	30	48	69	92
60	16	28	44	63	84
65	15	25	39	57	76
70	13	23	35	51	69
75	12	20	32	46	62
80	11	18	28	41	55
85	9	16	25	37	49
90	8	15	23	33	44

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	248
2	3	12	12%	143
3	4	10	11%	125
4	4	12	8%	92
5	3	8	8%	91
6	3	15	5%	57
7	2	10	4%	47
8	5	10	3%	30
9	4	15	2%	28
10	2	12	2%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	11	20	31	45
45	6	12	21	33	47
50	6	13	23	35	50
55	7	14	25	37	52
60	8	16	26	39	54
65	9	17	27	41	56
70	10	18	29	42	58
75	10	19	30	44	60
80	11	20	31	45	61
85	12	20	32	47	63
90	12	21	33	48	64
95	13	22	34	49	66
100	14	23	35	50	67
105	14	24	36	52	69
110	15	24	37	53	70
115	15	25	38	54	71
120	16	26	39	55	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	24	36	50
20	9	16	27	41	57
25	9	17	28	42	58
30	9	17	28	42	58
35	9	17	28	42	58
40	9	17	28	42	58
45	8	16	27	40	55
50	8	15	25	37	52
55	7	14	23	34	48
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	26	35
75	5	9	15	23	32
80	4	8	14	21	28
85	4	7	12	18	25
90	3	7	11	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	42%	53
2	3	12	12%	15
3	2	12	8%	10
4	4	10	6%	8
5	3	8	6%	7
6	4	12	5%	6
7	2	8	4%	5
8	2	10	2%	3
8	3	15	2%	3
8	3	9	2%	3