Pendlay Row

Pendlay Row Standards

Measured in lb

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

Our community Pendlay Row standards are based on 139,000 lifts by Strength Level users

Male Pendlay Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 104 lb
Novice 147 lb
Intermediate 200 lb
Advanced 260 lb
Elite 326 lb
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.00x
Advanced 1.50x
Elite 1.75x

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

What is the average Pendlay Row? The average Pendlay Row weight for a male lifter is 200 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pendlay Row? Male beginners should aim to lift 104 lb (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

BW Beg. Nov. Int. Adv. Elite
110 54 82 117 158 203
120 63 93 130 174 221
130 73 104 143 189 238
140 82 115 156 203 254
150 90 125 168 217 269
160 99 135 180 230 284
170 108 145 191 243 298
180 116 155 202 255 312
190 124 165 213 268 325
200 132 174 223 279 338
210 140 183 234 291 351
220 148 192 244 302 363
230 155 200 253 312 375
240 163 209 263 323 386
250 170 217 272 333 398
260 177 225 281 343 408
270 184 233 290 353 419
280 191 240 298 362 429
290 198 248 307 372 439
300 204 255 315 381 449
310 211 263 323 390 459
Age Beg. Nov. Int. Adv. Elite
15 89 125 170 222 278
20 101 143 195 254 318
25 104 147 200 260 326
30 104 147 200 260 326
35 104 147 200 260 326
40 104 147 200 260 326
45 99 139 189 247 309
50 93 131 178 232 290
55 86 121 164 214 268
60 78 110 150 196 245
65 71 100 136 177 221
70 63 90 122 159 199
75 57 80 109 142 178
80 51 72 97 127 159
85 45 64 87 114 142
90 41 58 79 103 128

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

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

5x5 22%
3x5 16%
3x8 10%
3x10 8%
4x10 4%

Calculate Your Strength Level

lb
lb
years old

Female Pendlay Row Standards (lb)

Entire Community

Strength Level Weight
Beginner 55 lb
Novice 81 lb
Intermediate 114 lb
Advanced 152 lb
Elite 194 lb
Strength Level Bodyweight Ratio
Beginner 0.40x
Novice 0.55x
Intermediate 0.80x
Advanced 1.05x
Elite 1.35x

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

What is the average Pendlay Row? The average Pendlay Row weight for a female lifter is 114 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pendlay Row? Female beginners should aim to lift 55 lb (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

BW Beg. Nov. Int. Adv. Elite
90 35 55 81 112 145
100 40 61 88 120 154
110 44 66 94 127 163
120 49 72 100 134 171
130 53 76 106 141 178
140 57 81 112 147 185
150 60 86 117 153 192
160 64 90 122 159 199
170 67 94 127 164 205
180 71 98 131 169 210
190 74 102 136 175 216
200 77 105 140 179 221
210 80 109 144 184 227
220 83 113 148 189 232
230 86 116 152 193 236
240 89 119 156 197 241
250 92 122 159 201 246
260 94 125 163 205 250
Age Beg. Nov. Int. Adv. Elite
15 47 69 97 130 165
20 54 79 111 148 189
25 55 81 114 152 194
30 55 81 114 152 194
35 55 81 114 152 194
40 55 81 114 152 194
45 52 77 108 144 184
50 49 72 101 135 173
55 45 67 94 125 160
60 41 61 86 114 146
65 37 55 77 103 132
70 33 49 69 93 118
75 30 44 62 83 106
80 27 39 55 74 94
85 24 35 50 66 85
90 22 32 45 60 76

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

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

5x5 23%
3x5 19%
4x10 8%
3x8 6%
3x10 6%

Calculate Your Strength Level

lb
lb
years old

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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.