Machine Row Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Machine Row standards are based on 73,000 lifts by Strength Level users

♂ Male
♀ Female

Male Machine Row Standards (lb)

Strength Level	Weight
Beginner	78 lb
Novice	135 lb
Intermediate	213 lb
Advanced	308 lb
Elite	415 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

How much should I be able to Machine Row? (lb)

What is the average Machine Row? The average Machine Row weight for a male lifter is 213 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Row? Male beginners should aim to lift 78 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	70	122	189	266
120	42	82	137	208	288
130	50	93	152	225	309
140	58	104	166	243	329
150	67	115	180	259	348
160	75	126	193	275	366
170	83	136	206	290	384
180	91	146	219	305	401
190	99	157	231	320	418
200	107	166	243	334	434
210	115	176	254	347	449
220	122	185	266	360	464
230	130	195	277	373	479
240	137	204	288	386	493
250	145	213	298	398	507
260	152	221	308	410	520
270	159	230	319	422	533
280	166	238	328	433	546
290	173	247	338	444	559
300	180	255	348	455	571
310	186	263	357	466	583

Age	Beg.	Nov.	Int.	Adv.	Elite
15	66	115	181	262	353
20	76	132	208	300	404
25	78	135	213	308	415
30	78	135	213	308	415
35	78	135	213	308	415
40	78	135	213	308	415
45	74	129	202	292	394
50	69	121	190	274	369
55	64	112	175	254	342
60	58	102	160	231	312
65	53	92	145	209	282
70	47	83	130	188	253
75	42	74	116	168	226
80	38	66	104	150	202
85	34	59	93	134	181
90	31	53	84	121	163

Calculate Your Strength Level

Female Machine Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	41 lb
Novice	74 lb
Intermediate	120 lb
Advanced	175 lb
Elite	239 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

How much should I be able to Machine Row? (lb)

What is the average Machine Row? The average Machine Row weight for a female lifter is 120 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Row? Female beginners should aim to lift 41 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	38	69	110	157
100	22	45	79	122	171
110	27	53	88	133	185
120	32	60	98	145	198
130	37	67	106	155	211
140	42	73	115	165	222
150	47	80	123	175	234
160	52	86	131	185	245
170	57	92	138	194	255
180	62	98	146	202	265
190	67	104	153	211	275
200	71	110	160	219	284
210	76	116	167	227	293
220	80	121	173	234	302
230	85	127	180	242	310
240	89	132	186	249	318
250	93	137	192	256	326
260	97	142	198	263	334

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	63	102	149	203
20	40	73	117	171	233
25	41	74	120	175	239
30	41	74	120	175	239
35	41	74	120	175	239
40	41	74	120	175	239
45	39	71	113	166	226
50	37	66	106	156	212
55	34	61	98	144	197
60	31	56	90	132	179
65	28	51	81	119	162
70	25	45	73	107	145
75	22	41	65	96	130
80	20	36	58	85	116
85	18	33	52	77	104
90	16	29	47	69	94

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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	70	122	189	266
120	42	82	137	208	288
130	50	93	152	225	309
140	58	104	166	243	329
150	67	115	180	259	348
160	75	126	193	275	366
170	83	136	206	290	384
180	91	146	219	305	401
190	99	157	231	320	418
200	107	166	243	334	434
210	115	176	254	347	449
220	122	185	266	360	464
230	130	195	277	373	479
240	137	204	288	386	493
250	145	213	298	398	507
260	152	221	308	410	520
270	159	230	319	422	533
280	166	238	328	433	546
290	173	247	338	444	559
300	180	255	348	455	571
310	186	263	357	466	583

Age	Beg.	Nov.	Int.	Adv.	Elite
15	66	115	181	262	353
20	76	132	208	300	404
25	78	135	213	308	415
30	78	135	213	308	415
35	78	135	213	308	415
40	78	135	213	308	415
45	74	129	202	292	394
50	69	121	190	274	369
55	64	112	175	254	342
60	58	102	160	231	312
65	53	92	145	209	282
70	47	83	130	188	253
75	42	74	116	168	226
80	38	66	104	150	202
85	34	59	93	134	181
90	31	53	84	121	163

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	38	69	110	157
100	22	45	79	122	171
110	27	53	88	133	185
120	32	60	98	145	198
130	37	67	106	155	211
140	42	73	115	165	222
150	47	80	123	175	234
160	52	86	131	185	245
170	57	92	138	194	255
180	62	98	146	202	265
190	67	104	153	211	275
200	71	110	160	219	284
210	76	116	167	227	293
220	80	121	173	234	302
230	85	127	180	242	310
240	89	132	186	249	318
250	93	137	192	256	326
260	97	142	198	263	334

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	63	102	149	203
20	40	73	117	171	233
25	41	74	120	175	239
30	41	74	120	175	239
35	41	74	120	175	239
40	41	74	120	175	239
45	39	71	113	166	226
50	37	66	106	156	212
55	34	61	98	144	197
60	31	56	90	132	179
65	28	51	81	119	162
70	25	45	73	107	145
75	22	41	65	96	130
80	20	36	58	85	116
85	18	33	52	77	104
90	16	29	47	69	94

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	70	122	189	266
120	42	82	137	208	288
130	50	93	152	225	309
140	58	104	166	243	329
150	67	115	180	259	348
160	75	126	193	275	366
170	83	136	206	290	384
180	91	146	219	305	401
190	99	157	231	320	418
200	107	166	243	334	434
210	115	176	254	347	449
220	122	185	266	360	464
230	130	195	277	373	479
240	137	204	288	386	493
250	145	213	298	398	507
260	152	221	308	410	520
270	159	230	319	422	533
280	166	238	328	433	546
290	173	247	338	444	559
300	180	255	348	455	571
310	186	263	357	466	583

Age	Beg.	Nov.	Int.	Adv.	Elite
15	66	115	181	262	353
20	76	132	208	300	404
25	78	135	213	308	415
30	78	135	213	308	415
35	78	135	213	308	415
40	78	135	213	308	415
45	74	129	202	292	394
50	69	121	190	274	369
55	64	112	175	254	342
60	58	102	160	231	312
65	53	92	145	209	282
70	47	83	130	188	253
75	42	74	116	168	226
80	38	66	104	150	202
85	34	59	93	134	181
90	31	53	84	121	163

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	38	69	110	157
100	22	45	79	122	171
110	27	53	88	133	185
120	32	60	98	145	198
130	37	67	106	155	211
140	42	73	115	165	222
150	47	80	123	175	234
160	52	86	131	185	245
170	57	92	138	194	255
180	62	98	146	202	265
190	67	104	153	211	275
200	71	110	160	219	284
210	76	116	167	227	293
220	80	121	173	234	302
230	85	127	180	242	310
240	89	132	186	249	318
250	93	137	192	256	326
260	97	142	198	263	334

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	63	102	149	203
20	40	73	117	171	233
25	41	74	120	175	239
30	41	74	120	175	239
35	41	74	120	175	239
40	41	74	120	175	239
45	39	71	113	166	226
50	37	66	106	156	212
55	34	61	98	144	197
60	31	56	90	132	179
65	28	51	81	119	162
70	25	45	73	107	145
75	22	41	65	96	130
80	20	36	58	85	116
85	18	33	52	77	104
90	16	29	47	69	94

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	70	122	189	266
120	42	82	137	208	288
130	50	93	152	225	309
140	58	104	166	243	329
150	67	115	180	259	348
160	75	126	193	275	366
170	83	136	206	290	384
180	91	146	219	305	401
190	99	157	231	320	418
200	107	166	243	334	434
210	115	176	254	347	449
220	122	185	266	360	464
230	130	195	277	373	479
240	137	204	288	386	493
250	145	213	298	398	507
260	152	221	308	410	520
270	159	230	319	422	533
280	166	238	328	433	546
290	173	247	338	444	559
300	180	255	348	455	571
310	186	263	357	466	583

Age	Beg.	Nov.	Int.	Adv.	Elite
15	66	115	181	262	353
20	76	132	208	300	404
25	78	135	213	308	415
30	78	135	213	308	415
35	78	135	213	308	415
40	78	135	213	308	415
45	74	129	202	292	394
50	69	121	190	274	369
55	64	112	175	254	342
60	58	102	160	231	312
65	53	92	145	209	282
70	47	83	130	188	253
75	42	74	116	168	226
80	38	66	104	150	202
85	34	59	93	134	181
90	31	53	84	121	163

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	38	69	110	157
100	22	45	79	122	171
110	27	53	88	133	185
120	32	60	98	145	198
130	37	67	106	155	211
140	42	73	115	165	222
150	47	80	123	175	234
160	52	86	131	185	245
170	57	92	138	194	255
180	62	98	146	202	265
190	67	104	153	211	275
200	71	110	160	219	284
210	76	116	167	227	293
220	80	121	173	234	302
230	85	127	180	242	310
240	89	132	186	249	318
250	93	137	192	256	326
260	97	142	198	263	334

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	63	102	149	203
20	40	73	117	171	233
25	41	74	120	175	239
30	41	74	120	175	239
35	41	74	120	175	239
40	41	74	120	175	239
45	39	71	113	166	226
50	37	66	106	156	212
55	34	61	98	144	197
60	31	56	90	132	179
65	28	51	81	119	162
70	25	45	73	107	145
75	22	41	65	96	130
80	20	36	58	85	116
85	18	33	52	77	104
90	16	29	47	69	94