The average Machine Shrug is 329 lb for men and 216 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.
| Strength Level | Weight |
|---|---|
| Beginner | 125 lb |
| Novice | 212 lb |
| Intermediate | 329 lb |
| Advanced | 470 lb |
| Elite | 629 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 1.75x |
| Advanced | 2.50x |
| Elite | 3.50x |
What is the average Machine Shrug? The average Machine Shrug weight for a male lifter is 329 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Machine Shrug? Male beginners should aim to lift 125 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 62 | 121 | 206 | 312 | 435 |
| 120 | 72 | 137 | 225 | 336 | 463 |
| 130 | 83 | 151 | 244 | 359 | 489 |
| 140 | 94 | 165 | 262 | 381 | 515 |
| 150 | 104 | 179 | 279 | 402 | 539 |
| 160 | 115 | 193 | 296 | 422 | 562 |
| 170 | 125 | 206 | 312 | 441 | 584 |
| 180 | 135 | 219 | 328 | 460 | 606 |
| 190 | 145 | 231 | 343 | 478 | 626 |
| 200 | 154 | 243 | 358 | 495 | 646 |
| 210 | 164 | 255 | 372 | 512 | 665 |
| 220 | 173 | 266 | 386 | 528 | 684 |
| 230 | 182 | 278 | 400 | 544 | 702 |
| 240 | 191 | 289 | 413 | 559 | 719 |
| 250 | 200 | 299 | 425 | 574 | 736 |
| 260 | 208 | 310 | 438 | 588 | 752 |
| 270 | 217 | 320 | 450 | 602 | 768 |
| 280 | 225 | 330 | 462 | 616 | 784 |
| 290 | 233 | 340 | 474 | 629 | 799 |
| 300 | 241 | 349 | 485 | 642 | 813 |
| 310 | 249 | 359 | 496 | 655 | 828 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 107 | 181 | 280 | 401 | 536 |
| 20 | 122 | 207 | 320 | 458 | 612 |
| 25 | 125 | 212 | 329 | 470 | 629 |
| 30 | 125 | 212 | 329 | 470 | 629 |
| 35 | 125 | 212 | 329 | 470 | 629 |
| 40 | 125 | 212 | 329 | 470 | 629 |
| 45 | 118 | 201 | 311 | 445 | 595 |
| 50 | 111 | 188 | 291 | 416 | 557 |
| 55 | 102 | 173 | 268 | 384 | 514 |
| 60 | 93 | 158 | 245 | 351 | 469 |
| 65 | 84 | 143 | 222 | 317 | 425 |
| 70 | 76 | 129 | 200 | 286 | 382 |
| 75 | 68 | 116 | 179 | 256 | 343 |
| 80 | 61 | 104 | 160 | 229 | 307 |
| 85 | 55 | 93 | 144 | 205 | 275 |
| 90 | 49 | 83 | 129 | 184 | 247 |
These are the most popular Machine Shrug workouts done by male lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 10 | 17% | 46 |
| 1 | 4 | 10 | 17% | 46 |
| 3 | 3 | 12 | 12% | 32 |
| 4 | 3 | 15 | 6% | 16 |
| 4 | 3 | 20 | 6% | 16 |
| 6 | 2 | 10 | 5% | 13 |
| 6 | 3 | 8 | 5% | 13 |
| 8 | 5 | 10 | 4% | 11 |
| 9 | 4 | 12 | 3% | 9 |
| 10 | 2 | 12 | 2% | 6 |
| Strength Level | Weight |
|---|---|
| Beginner | 51 lb |
| Novice | 117 lb |
| Intermediate | 216 lb |
| Advanced | 344 lb |
| Elite | 495 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25x |
| Novice | 0.75x |
| Intermediate | 1.25x |
| Advanced | 2.25x |
| Elite | 3.25x |
What is the average Machine Shrug? The average Machine Shrug weight for a female lifter is 216 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Machine Shrug? Female beginners should aim to lift 51 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 12 | 48 | 110 | 197 | 303 |
| 100 | 19 | 60 | 127 | 220 | 332 |
| 110 | 25 | 71 | 144 | 241 | 358 |
| 120 | 32 | 82 | 160 | 262 | 383 |
| 130 | 40 | 94 | 175 | 282 | 407 |
| 140 | 47 | 105 | 190 | 301 | 430 |
| 150 | 54 | 116 | 205 | 319 | 452 |
| 160 | 62 | 126 | 219 | 337 | 472 |
| 170 | 69 | 137 | 232 | 353 | 492 |
| 180 | 76 | 147 | 246 | 370 | 512 |
| 190 | 84 | 157 | 259 | 386 | 530 |
| 200 | 91 | 167 | 271 | 401 | 548 |
| 210 | 98 | 176 | 283 | 416 | 565 |
| 220 | 105 | 186 | 295 | 430 | 582 |
| 230 | 112 | 195 | 307 | 444 | 598 |
| 240 | 119 | 204 | 318 | 457 | 614 |
| 250 | 125 | 213 | 329 | 471 | 629 |
| 260 | 132 | 221 | 340 | 483 | 644 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 43 | 100 | 184 | 294 | 422 |
| 20 | 49 | 114 | 210 | 336 | 482 |
| 25 | 51 | 117 | 216 | 344 | 495 |
| 30 | 51 | 117 | 216 | 344 | 495 |
| 35 | 51 | 117 | 216 | 344 | 495 |
| 40 | 51 | 117 | 216 | 344 | 495 |
| 45 | 48 | 111 | 204 | 326 | 469 |
| 50 | 45 | 104 | 191 | 305 | 438 |
| 55 | 42 | 96 | 176 | 281 | 405 |
| 60 | 38 | 87 | 161 | 257 | 369 |
| 65 | 34 | 79 | 146 | 233 | 334 |
| 70 | 31 | 71 | 131 | 209 | 301 |
| 75 | 28 | 64 | 118 | 188 | 270 |
| 80 | 25 | 57 | 105 | 168 | 242 |
| 85 | 22 | 51 | 94 | 151 | 216 |
| 90 | 20 | 46 | 85 | 135 | 194 |
These are the most popular Machine Shrug workouts done by female lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 20 | 35% | 6 |
| 2 | 4 | 12 | 18% | 3 |
| 2 | 5 | 12 | 18% | 3 |
| 4 | 3 | 15 | 12% | 2 |
| 4 | 3 | 10 | 12% | 2 |
| 6 | 5 | 3 | 6% | 1 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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.
Strength Level analysed 2,786 qualifying results from 65,926 community lifts to produce our Machine Shrug strength standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community lifts | 65,926 |
|---|---|
| Qualifying results | 2,786 |
| Male results | 2,669 |
| Female results | 117 |
| Data start | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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