Machine Row Standards

Measured in kg

Machine Row 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 Row standards are based on 307,206 lifts by Strength Level users

Male
Female

Male

Male Machine Row Standards (kg)

Weight

Strength Level	Weight
Beginner	41 kg
Novice	67 kg
Intermediate	100 kg
Advanced	141 kg
Elite	186 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.50x

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

What is the average Machine Row? The average Machine Row weight for a male lifter is 100 kg (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 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	23	41	66	97	131
55	27	47	73	105	141
60	31	52	80	113	151
65	35	57	86	121	159
70	39	62	92	128	168
75	43	67	98	135	176
80	47	72	104	142	184
85	51	77	110	148	191
90	54	81	115	155	198
95	58	86	120	161	205
100	62	90	125	167	211
105	65	94	130	172	218
110	68	98	135	178	224
115	72	102	140	183	230
120	75	106	144	188	236
125	78	110	148	193	241
130	81	113	153	198	247
135	84	117	157	203	252
140	87	120	161	207	257

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	57	86	120	159
20	40	65	98	137	181
25	41	67	100	141	186
30	41	67	100	141	186
35	41	67	100	141	186
40	41	67	100	141	186
45	39	63	95	134	176
50	36	59	89	125	165
55	34	55	82	115	152
60	31	50	75	105	139
65	28	45	68	95	126
70	25	41	61	86	113
75	22	36	55	77	101
80	20	33	49	69	91
85	18	29	44	62	81
90	16	26	39	55	73

How many sets and reps of Machine Row should I do?

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

3x10 21%

3x12 14%

4x10 10%

3x8 8%

4x12 7%

4x8 5%

3x15 3%

2x10 3%

3x6 3%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	1052
2	3	12	14%	701
3	4	10	10%	487
4	3	8	8%	413
5	4	12	7%	348
6	4	8	5%	228
7	3	15	3%	164
8	2	10	3%	159
9	3	6	3%	154
10	2	12	2%	105

Calculate Your Strength Level

Female

Female Machine Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	21 kg
Novice	35 kg
Intermediate	53 kg
Advanced	75 kg
Elite	100 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

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

What is the average Machine Row? The average Machine Row weight for a female lifter is 53 kg (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 21 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	15	27	42	62	83
45	17	29	45	65	87
50	18	31	47	67	90
55	19	32	49	70	93
60	21	34	51	72	96
65	22	35	53	75	98
70	23	37	55	77	101
75	24	38	57	79	103
80	25	40	58	80	105
85	26	41	60	82	107
90	27	42	61	84	109
95	28	43	62	86	111
100	29	44	64	87	113
105	30	45	65	89	114
110	30	46	66	90	116
115	31	47	67	91	117
120	32	48	69	93	119

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	30	46	64	85
20	21	34	52	74	97
25	21	35	53	75	100
30	21	35	53	75	100
35	21	35	53	75	100
40	21	35	53	75	100
45	20	33	51	71	95
50	19	31	47	67	89
55	18	29	44	62	82
60	16	26	40	56	75
65	14	24	36	51	68
70	13	21	33	46	61
75	12	19	29	41	54
80	10	17	26	37	49
85	9	15	23	33	44
90	8	14	21	30	39

How many sets and reps of Machine Row should I do?

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

3x10 22%

3x12 15%

4x10 10%

4x12 10%

3x8 6%

4x8 4%

3x15 4%

2x10 3%

4x15 2%

2x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	200
2	3	12	15%	135
3	4	10	10%	88
4	4	12	10%	86
5	3	8	6%	56
6	4	8	4%	39
7	3	15	4%	34
8	2	10	3%	31
9	4	15	2%	21
10	2	15	2%	19

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own 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	23	41	66	97	131
55	27	47	73	105	141
60	31	52	80	113	151
65	35	57	86	121	159
70	39	62	92	128	168
75	43	67	98	135	176
80	47	72	104	142	184
85	51	77	110	148	191
90	54	81	115	155	198
95	58	86	120	161	205
100	62	90	125	167	211
105	65	94	130	172	218
110	68	98	135	178	224
115	72	102	140	183	230
120	75	106	144	188	236
125	78	110	148	193	241
130	81	113	153	198	247
135	84	117	157	203	252
140	87	120	161	207	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	57	86	120	159
20	40	65	98	137	181
25	41	67	100	141	186
30	41	67	100	141	186
35	41	67	100	141	186
40	41	67	100	141	186
45	39	63	95	134	176
50	36	59	89	125	165
55	34	55	82	115	152
60	31	50	75	105	139
65	28	45	68	95	126
70	25	41	61	86	113
75	22	36	55	77	101
80	20	33	49	69	91
85	18	29	44	62	81
90	16	26	39	55	73

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	27	42	62	83
45	17	29	45	65	87
50	18	31	47	67	90
55	19	32	49	70	93
60	21	34	51	72	96
65	22	35	53	75	98
70	23	37	55	77	101
75	24	38	57	79	103
80	25	40	58	80	105
85	26	41	60	82	107
90	27	42	61	84	109
95	28	43	62	86	111
100	29	44	64	87	113
105	30	45	65	89	114
110	30	46	66	90	116
115	31	47	67	91	117
120	32	48	69	93	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	30	46	64	85
20	21	34	52	74	97
25	21	35	53	75	100
30	21	35	53	75	100
35	21	35	53	75	100
40	21	35	53	75	100
45	20	33	51	71	95
50	19	31	47	67	89
55	18	29	44	62	82
60	16	26	40	56	75
65	14	24	36	51	68
70	13	21	33	46	61
75	12	19	29	41	54
80	10	17	26	37	49
85	9	15	23	33	44
90	8	14	21	30	39

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	200
2	3	12	15%	135
3	4	10	10%	88
4	4	12	10%	86
5	3	8	6%	56
6	4	8	4%	39
7	3	15	4%	34
8	2	10	3%	31
9	4	15	2%	21
10	2	15	2%	19

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	41	66	97	131
55	27	47	73	105	141
60	31	52	80	113	151
65	35	57	86	121	159
70	39	62	92	128	168
75	43	67	98	135	176
80	47	72	104	142	184
85	51	77	110	148	191
90	54	81	115	155	198
95	58	86	120	161	205
100	62	90	125	167	211
105	65	94	130	172	218
110	68	98	135	178	224
115	72	102	140	183	230
120	75	106	144	188	236
125	78	110	148	193	241
130	81	113	153	198	247
135	84	117	157	203	252
140	87	120	161	207	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	57	86	120	159
20	40	65	98	137	181
25	41	67	100	141	186
30	41	67	100	141	186
35	41	67	100	141	186
40	41	67	100	141	186
45	39	63	95	134	176
50	36	59	89	125	165
55	34	55	82	115	152
60	31	50	75	105	139
65	28	45	68	95	126
70	25	41	61	86	113
75	22	36	55	77	101
80	20	33	49	69	91
85	18	29	44	62	81
90	16	26	39	55	73

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	27	42	62	83
45	17	29	45	65	87
50	18	31	47	67	90
55	19	32	49	70	93
60	21	34	51	72	96
65	22	35	53	75	98
70	23	37	55	77	101
75	24	38	57	79	103
80	25	40	58	80	105
85	26	41	60	82	107
90	27	42	61	84	109
95	28	43	62	86	111
100	29	44	64	87	113
105	30	45	65	89	114
110	30	46	66	90	116
115	31	47	67	91	117
120	32	48	69	93	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	30	46	64	85
20	21	34	52	74	97
25	21	35	53	75	100
30	21	35	53	75	100
35	21	35	53	75	100
40	21	35	53	75	100
45	20	33	51	71	95
50	19	31	47	67	89
55	18	29	44	62	82
60	16	26	40	56	75
65	14	24	36	51	68
70	13	21	33	46	61
75	12	19	29	41	54
80	10	17	26	37	49
85	9	15	23	33	44
90	8	14	21	30	39

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	200
2	3	12	15%	135
3	4	10	10%	88
4	4	12	10%	86
5	3	8	6%	56
6	4	8	4%	39
7	3	15	4%	34
8	2	10	3%	31
9	4	15	2%	21
10	2	15	2%	19

Machine Row Standards

Measured in kg

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

Male

Male Machine Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Row should I do?

Calculate Your Strength Level

Female

Female Machine Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Row 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	23	41	66	97	131
55	27	47	73	105	141
60	31	52	80	113	151
65	35	57	86	121	159
70	39	62	92	128	168
75	43	67	98	135	176
80	47	72	104	142	184
85	51	77	110	148	191
90	54	81	115	155	198
95	58	86	120	161	205
100	62	90	125	167	211
105	65	94	130	172	218
110	68	98	135	178	224
115	72	102	140	183	230
120	75	106	144	188	236
125	78	110	148	193	241
130	81	113	153	198	247
135	84	117	157	203	252
140	87	120	161	207	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	57	86	120	159
20	40	65	98	137	181
25	41	67	100	141	186
30	41	67	100	141	186
35	41	67	100	141	186
40	41	67	100	141	186
45	39	63	95	134	176
50	36	59	89	125	165
55	34	55	82	115	152
60	31	50	75	105	139
65	28	45	68	95	126
70	25	41	61	86	113
75	22	36	55	77	101
80	20	33	49	69	91
85	18	29	44	62	81
90	16	26	39	55	73

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	27	42	62	83
45	17	29	45	65	87
50	18	31	47	67	90
55	19	32	49	70	93
60	21	34	51	72	96
65	22	35	53	75	98
70	23	37	55	77	101
75	24	38	57	79	103
80	25	40	58	80	105
85	26	41	60	82	107
90	27	42	61	84	109
95	28	43	62	86	111
100	29	44	64	87	113
105	30	45	65	89	114
110	30	46	66	90	116
115	31	47	67	91	117
120	32	48	69	93	119

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	30	46	64	85
20	21	34	52	74	97
25	21	35	53	75	100
30	21	35	53	75	100
35	21	35	53	75	100
40	21	35	53	75	100
45	20	33	51	71	95
50	19	31	47	67	89
55	18	29	44	62	82
60	16	26	40	56	75
65	14	24	36	51	68
70	13	21	33	46	61
75	12	19	29	41	54
80	10	17	26	37	49
85	9	15	23	33	44
90	8	14	21	30	39

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	200
2	3	12	15%	135
3	4	10	10%	88
4	4	12	10%	86
5	3	8	6%	56
6	4	8	4%	39
7	3	15	4%	34
8	2	10	3%	31
9	4	15	2%	21
10	2	15	2%	19