Machine Shrug Standards

Measured in lb

Machine Shrug 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 Shrug standards are based on 65,926 lifts by Strength Level users

Male
Female

Male

Male Machine Shrug Standards (lb)

Weight

Strength Level	Weight
Beginner	125 lb
Novice	212 lb
Intermediate	329 lb
Advanced	470 lb
Elite	629 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.75x
Advanced	2.50x
Elite	3.50x

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

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.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

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

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

3x10 17%

4x10 17%

3x12 12%

3x15 6%

3x20 6%

2x10 5%

3x8 5%

5x10 4%

4x12 3%

2x12 2%

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

Calculate Your Strength Level

Female

Female Machine Shrug Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	51 lb
Novice	117 lb
Intermediate	216 lb
Advanced	344 lb
Elite	495 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.25x
Advanced	2.25x
Elite	3.25x

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

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.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

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

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

3x20 35%

4x12 18%

5x12 18%

3x15 12%

3x10 12%

5x3 6%

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

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
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

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

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

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

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

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

Machine Shrug Standards

Measured in lb

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

Male

Male Machine Shrug Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Machine Shrug Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Shrug 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
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

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

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