Neck Extension Standards

Measured in kg

Neck Extension 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 Neck Extension standards are based on 63,467 lifts by Strength Level users

Male
Female

Male

Male Neck Extension Standards (kg)

Weight

Strength Level	Weight
Beginner	2 kg
Novice	12 kg
Intermediate	30 kg
Advanced	56 kg
Elite	89 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.40x
Advanced	0.70x
Elite	1.15x

How much should I be able to Neck Extension? (kg)

What is the average Neck Extension? The average Neck Extension weight for a male lifter is 30 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Neck Extension? Male beginners should aim to lift 2 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	6	20	41	70
55	1	7	22	44	74
60	1	8	24	47	77
65	1	9	26	50	81
70	2	10	27	52	84
75	2	11	29	55	87
80	3	12	31	57	90
85	3	13	32	59	92
90	4	14	34	61	95
95	4	15	35	63	97
100	5	16	37	65	100
105	5	17	38	67	102
110	6	18	40	69	104
115	6	19	41	71	106
120	7	20	42	72	109
125	7	21	43	74	111
130	8	22	45	75	112
135	8	23	46	77	114
140	9	23	47	79	116

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	10	26	48	76
20	2	12	29	55	87
25	2	12	30	56	89
30	2	12	30	56	89
35	2	12	30	56	89
40	2	12	30	56	89
45	2	11	28	53	85
50	2	11	27	50	79
55	2	10	25	46	73
60	2	9	22	42	67
65	2	8	20	38	60
70	1	7	18	34	54
75	1	6	16	31	49
80	1	6	15	28	44
85	1	5	13	25	39
90	1	5	12	22	35

How many sets and reps of Neck Extension should I do?

These are the most popular Neck Extension workouts done by male lifters:

3x15 16%

3x12 9%

3x10 9%

2x25 7%

2x20 7%

4x25 6%

3x20 5%

2x12 4%

2x15 4%

2x50 3%

Rank	Sets	Reps	Percent	Workouts
1	3	15	16%	79
2	3	12	9%	43
2	3	10	9%	43
4	2	25	7%	34
4	2	20	7%	34
6	4	25	6%	30
7	3	20	5%	23
8	2	12	4%	20
9	2	15	4%	18
10	2	50	3%	16

Calculate Your Strength Level

Female

Female Neck Extension Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	8 kg
Intermediate	16 kg
Advanced	27 kg
Elite	41 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.25x
Advanced	0.40x
Elite	0.60x

How much should I be able to Neck Extension? (kg)

What is the average Neck Extension? The average Neck Extension weight for a female lifter is 16 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Neck Extension? Female beginners should aim to lift 3 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	0	2	6	13	21
45	1	3	8	15	24
50	1	4	10	18	28
55	2	6	12	20	30
60	3	7	14	23	33
65	3	8	15	25	36
70	4	9	17	27	39
75	5	11	19	29	41
80	6	12	20	31	44
85	7	13	22	33	46
90	8	14	24	35	48
95	9	16	25	37	50
100	9	17	27	39	53
105	10	18	28	41	55
110	11	19	30	42	57
115	12	20	31	44	59
120	13	21	32	46	61

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	14	23	35
20	3	8	16	27	40
25	3	8	16	27	41
30	3	8	16	27	41
35	3	8	16	27	41
40	3	8	16	27	41
45	3	7	15	26	39
50	2	7	14	24	36
55	2	6	13	22	34
60	2	6	12	20	31
65	2	5	11	19	28
70	2	5	10	17	25
75	1	4	9	15	22
80	1	4	8	13	20
85	1	3	7	12	18
90	1	3	6	11	16

How many sets and reps of Neck Extension should I do?

These are the most popular Neck Extension workouts done by female lifters:

3x15 25%

3x12 25%

2x10 25%

2x8 25%

Rank	Sets	Reps	Percent	Workouts
1	3	15	25%	1
1	3	12	25%	1
1	2	10	25%	1
1	2	8	25%	1

Calculate Your Strength Level

Create Standards

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	6	20	41	70
55	1	7	22	44	74
60	1	8	24	47	77
65	1	9	26	50	81
70	2	10	27	52	84
75	2	11	29	55	87
80	3	12	31	57	90
85	3	13	32	59	92
90	4	14	34	61	95
95	4	15	35	63	97
100	5	16	37	65	100
105	5	17	38	67	102
110	6	18	40	69	104
115	6	19	41	71	106
120	7	20	42	72	109
125	7	21	43	74	111
130	8	22	45	75	112
135	8	23	46	77	114
140	9	23	47	79	116

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	10	26	48	76
20	2	12	29	55	87
25	2	12	30	56	89
30	2	12	30	56	89
35	2	12	30	56	89
40	2	12	30	56	89
45	2	11	28	53	85
50	2	11	27	50	79
55	2	10	25	46	73
60	2	9	22	42	67
65	2	8	20	38	60
70	1	7	18	34	54
75	1	6	16	31	49
80	1	6	15	28	44
85	1	5	13	25	39
90	1	5	12	22	35

Rank	Sets	Reps	Percent	Workouts
1	3	15	16%	79
2	3	12	9%	43
2	3	10	9%	43
4	2	25	7%	34
4	2	20	7%	34
6	4	25	6%	30
7	3	20	5%	23
8	2	12	4%	20
9	2	15	4%	18
10	2	50	3%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
40	0	2	6	13	21
45	1	3	8	15	24
50	1	4	10	18	28
55	2	6	12	20	30
60	3	7	14	23	33
65	3	8	15	25	36
70	4	9	17	27	39
75	5	11	19	29	41
80	6	12	20	31	44
85	7	13	22	33	46
90	8	14	24	35	48
95	9	16	25	37	50
100	9	17	27	39	53
105	10	18	28	41	55
110	11	19	30	42	57
115	12	20	31	44	59
120	13	21	32	46	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	14	23	35
20	3	8	16	27	40
25	3	8	16	27	41
30	3	8	16	27	41
35	3	8	16	27	41
40	3	8	16	27	41
45	3	7	15	26	39
50	2	7	14	24	36
55	2	6	13	22	34
60	2	6	12	20	31
65	2	5	11	19	28
70	2	5	10	17	25
75	1	4	9	15	22
80	1	4	8	13	20
85	1	3	7	12	18
90	1	3	6	11	16

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	6	20	41	70
55	1	7	22	44	74
60	1	8	24	47	77
65	1	9	26	50	81
70	2	10	27	52	84
75	2	11	29	55	87
80	3	12	31	57	90
85	3	13	32	59	92
90	4	14	34	61	95
95	4	15	35	63	97
100	5	16	37	65	100
105	5	17	38	67	102
110	6	18	40	69	104
115	6	19	41	71	106
120	7	20	42	72	109
125	7	21	43	74	111
130	8	22	45	75	112
135	8	23	46	77	114
140	9	23	47	79	116

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	10	26	48	76
20	2	12	29	55	87
25	2	12	30	56	89
30	2	12	30	56	89
35	2	12	30	56	89
40	2	12	30	56	89
45	2	11	28	53	85
50	2	11	27	50	79
55	2	10	25	46	73
60	2	9	22	42	67
65	2	8	20	38	60
70	1	7	18	34	54
75	1	6	16	31	49
80	1	6	15	28	44
85	1	5	13	25	39
90	1	5	12	22	35

Rank	Sets	Reps	Percent	Workouts
1	3	15	16%	79
2	3	12	9%	43
2	3	10	9%	43
4	2	25	7%	34
4	2	20	7%	34
6	4	25	6%	30
7	3	20	5%	23
8	2	12	4%	20
9	2	15	4%	18
10	2	50	3%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
40	0	2	6	13	21
45	1	3	8	15	24
50	1	4	10	18	28
55	2	6	12	20	30
60	3	7	14	23	33
65	3	8	15	25	36
70	4	9	17	27	39
75	5	11	19	29	41
80	6	12	20	31	44
85	7	13	22	33	46
90	8	14	24	35	48
95	9	16	25	37	50
100	9	17	27	39	53
105	10	18	28	41	55
110	11	19	30	42	57
115	12	20	31	44	59
120	13	21	32	46	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	14	23	35
20	3	8	16	27	40
25	3	8	16	27	41
30	3	8	16	27	41
35	3	8	16	27	41
40	3	8	16	27	41
45	3	7	15	26	39
50	2	7	14	24	36
55	2	6	13	22	34
60	2	6	12	20	31
65	2	5	11	19	28
70	2	5	10	17	25
75	1	4	9	15	22
80	1	4	8	13	20
85	1	3	7	12	18
90	1	3	6	11	16

Neck Extension Standards

Measured in kg

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

Male

Male Neck Extension Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Neck Extension? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Neck Extension should I do?

Calculate Your Strength Level

Female

Female Neck Extension Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Neck Extension? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Neck Extension 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	0	6	20	41	70
55	1	7	22	44	74
60	1	8	24	47	77
65	1	9	26	50	81
70	2	10	27	52	84
75	2	11	29	55	87
80	3	12	31	57	90
85	3	13	32	59	92
90	4	14	34	61	95
95	4	15	35	63	97
100	5	16	37	65	100
105	5	17	38	67	102
110	6	18	40	69	104
115	6	19	41	71	106
120	7	20	42	72	109
125	7	21	43	74	111
130	8	22	45	75	112
135	8	23	46	77	114
140	9	23	47	79	116

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	10	26	48	76
20	2	12	29	55	87
25	2	12	30	56	89
30	2	12	30	56	89
35	2	12	30	56	89
40	2	12	30	56	89
45	2	11	28	53	85
50	2	11	27	50	79
55	2	10	25	46	73
60	2	9	22	42	67
65	2	8	20	38	60
70	1	7	18	34	54
75	1	6	16	31	49
80	1	6	15	28	44
85	1	5	13	25	39
90	1	5	12	22	35

Rank	Sets	Reps	Percent	Workouts
1	3	15	16%	79
2	3	12	9%	43
2	3	10	9%	43
4	2	25	7%	34
4	2	20	7%	34
6	4	25	6%	30
7	3	20	5%	23
8	2	12	4%	20
9	2	15	4%	18
10	2	50	3%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
40	0	2	6	13	21
45	1	3	8	15	24
50	1	4	10	18	28
55	2	6	12	20	30
60	3	7	14	23	33
65	3	8	15	25	36
70	4	9	17	27	39
75	5	11	19	29	41
80	6	12	20	31	44
85	7	13	22	33	46
90	8	14	24	35	48
95	9	16	25	37	50
100	9	17	27	39	53
105	10	18	28	41	55
110	11	19	30	42	57
115	12	20	31	44	59
120	13	21	32	46	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	14	23	35
20	3	8	16	27	40
25	3	8	16	27	41
30	3	8	16	27	41
35	3	8	16	27	41
40	3	8	16	27	41
45	3	7	15	26	39
50	2	7	14	24	36
55	2	6	13	22	34
60	2	6	12	20	31
65	2	5	11	19	28
70	2	5	10	17	25
75	1	4	9	15	22
80	1	4	8	13	20
85	1	3	7	12	18
90	1	3	6	11	16