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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Pendlay Row standards are based on 134,000 lifts by Strength Level users

How To Pendlay Row

♂ Male
♀ Female

Male Pendlay Row Standards (lb)

Strength Level	Weight
Beginner	103 lb
Novice	146 lb
Intermediate	199 lb
Advanced	260 lb
Elite	325 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 199 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 103 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	81	115	156	201
120	63	92	129	172	219
130	72	103	142	187	235
140	81	114	154	201	252
150	90	124	167	215	267
160	98	134	178	228	282
170	107	144	190	241	296
180	115	154	201	254	310
190	124	164	212	266	324
200	132	173	222	278	337
210	140	182	233	289	349
220	147	191	243	301	362
230	155	200	252	311	374
240	163	208	262	322	385
250	170	216	271	332	396
260	177	225	280	342	407
270	184	233	289	352	418
280	191	240	298	362	428
290	198	248	306	371	439
300	205	255	315	380	449
310	211	263	323	389	458

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	124	169	221	277
20	101	142	194	253	317
25	103	146	199	260	325
30	103	146	199	260	325
35	103	146	199	260	325
40	103	146	199	260	325
45	98	139	189	246	308
50	92	130	177	231	289
55	85	120	164	214	268
60	78	110	149	195	244
65	70	99	135	176	221
70	63	89	121	158	198
75	56	80	108	141	177
80	50	71	97	126	158
85	45	64	87	113	142
90	41	57	78	102	128

Calculate Your Strength Level

Female Pendlay Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	53 lb
Novice	79 lb
Intermediate	112 lb
Advanced	150 lb
Elite	192 lb

Strength Level	Bodyweight Ratio
Beginner	0.35x
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 112 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 53 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	36	56	82	114	148
100	40	61	89	121	157
110	44	66	94	128	164
120	48	71	100	134	172
130	51	75	105	140	179
140	55	79	110	146	185
150	58	84	115	152	191
160	61	87	120	157	197
170	64	91	124	162	203
180	67	95	128	167	208
190	70	98	132	171	213
200	73	101	136	176	218
210	76	105	140	180	223
220	79	108	143	184	227
230	81	111	147	188	232
240	84	114	150	192	236
250	86	117	153	195	240
260	89	119	157	199	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	68	95	128	163
20	52	77	109	146	187
25	53	79	112	150	192
30	53	79	112	150	192
35	53	79	112	150	192
40	53	79	112	150	192
45	51	75	106	142	182
50	48	71	100	134	171
55	44	65	92	124	158
60	40	60	84	113	144
65	36	54	76	102	130
70	33	48	68	92	117
75	29	43	61	82	105
80	26	39	55	73	94
85	23	35	49	66	84
90	21	31	44	59	75

Calculate Your Strength Level

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	81	115	156	201
120	63	92	129	172	219
130	72	103	142	187	235
140	81	114	154	201	252
150	90	124	167	215	267
160	98	134	178	228	282
170	107	144	190	241	296
180	115	154	201	254	310
190	124	164	212	266	324
200	132	173	222	278	337
210	140	182	233	289	349
220	147	191	243	301	362
230	155	200	252	311	374
240	163	208	262	322	385
250	170	216	271	332	396
260	177	225	280	342	407
270	184	233	289	352	418
280	191	240	298	362	428
290	198	248	306	371	439
300	205	255	315	380	449
310	211	263	323	389	458

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	124	169	221	277
20	101	142	194	253	317
25	103	146	199	260	325
30	103	146	199	260	325
35	103	146	199	260	325
40	103	146	199	260	325
45	98	139	189	246	308
50	92	130	177	231	289
55	85	120	164	214	268
60	78	110	149	195	244
65	70	99	135	176	221
70	63	89	121	158	198
75	56	80	108	141	177
80	50	71	97	126	158
85	45	64	87	113	142
90	41	57	78	102	128

BW	Beg.	Nov.	Int.	Adv.	Elite
90	36	56	82	114	148
100	40	61	89	121	157
110	44	66	94	128	164
120	48	71	100	134	172
130	51	75	105	140	179
140	55	79	110	146	185
150	58	84	115	152	191
160	61	87	120	157	197
170	64	91	124	162	203
180	67	95	128	167	208
190	70	98	132	171	213
200	73	101	136	176	218
210	76	105	140	180	223
220	79	108	143	184	227
230	81	111	147	188	232
240	84	114	150	192	236
250	86	117	153	195	240
260	89	119	157	199	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	68	95	128	163
20	52	77	109	146	187
25	53	79	112	150	192
30	53	79	112	150	192
35	53	79	112	150	192
40	53	79	112	150	192
45	51	75	106	142	182
50	48	71	100	134	171
55	44	65	92	124	158
60	40	60	84	113	144
65	36	54	76	102	130
70	33	48	68	92	117
75	29	43	61	82	105
80	26	39	55	73	94
85	23	35	49	66	84
90	21	31	44	59	75

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	81	115	156	201
120	63	92	129	172	219
130	72	103	142	187	235
140	81	114	154	201	252
150	90	124	167	215	267
160	98	134	178	228	282
170	107	144	190	241	296
180	115	154	201	254	310
190	124	164	212	266	324
200	132	173	222	278	337
210	140	182	233	289	349
220	147	191	243	301	362
230	155	200	252	311	374
240	163	208	262	322	385
250	170	216	271	332	396
260	177	225	280	342	407
270	184	233	289	352	418
280	191	240	298	362	428
290	198	248	306	371	439
300	205	255	315	380	449
310	211	263	323	389	458

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	124	169	221	277
20	101	142	194	253	317
25	103	146	199	260	325
30	103	146	199	260	325
35	103	146	199	260	325
40	103	146	199	260	325
45	98	139	189	246	308
50	92	130	177	231	289
55	85	120	164	214	268
60	78	110	149	195	244
65	70	99	135	176	221
70	63	89	121	158	198
75	56	80	108	141	177
80	50	71	97	126	158
85	45	64	87	113	142
90	41	57	78	102	128

BW	Beg.	Nov.	Int.	Adv.	Elite
90	36	56	82	114	148
100	40	61	89	121	157
110	44	66	94	128	164
120	48	71	100	134	172
130	51	75	105	140	179
140	55	79	110	146	185
150	58	84	115	152	191
160	61	87	120	157	197
170	64	91	124	162	203
180	67	95	128	167	208
190	70	98	132	171	213
200	73	101	136	176	218
210	76	105	140	180	223
220	79	108	143	184	227
230	81	111	147	188	232
240	84	114	150	192	236
250	86	117	153	195	240
260	89	119	157	199	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	68	95	128	163
20	52	77	109	146	187
25	53	79	112	150	192
30	53	79	112	150	192
35	53	79	112	150	192
40	53	79	112	150	192
45	51	75	106	142	182
50	48	71	100	134	171
55	44	65	92	124	158
60	40	60	84	113	144
65	36	54	76	102	130
70	33	48	68	92	117
75	29	43	61	82	105
80	26	39	55	73	94
85	23	35	49	66	84
90	21	31	44	59	75

BW	Beg.	Nov.	Int.	Adv.	Elite
110	53	81	115	156	201
120	63	92	129	172	219
130	72	103	142	187	235
140	81	114	154	201	252
150	90	124	167	215	267
160	98	134	178	228	282
170	107	144	190	241	296
180	115	154	201	254	310
190	124	164	212	266	324
200	132	173	222	278	337
210	140	182	233	289	349
220	147	191	243	301	362
230	155	200	252	311	374
240	163	208	262	322	385
250	170	216	271	332	396
260	177	225	280	342	407
270	184	233	289	352	418
280	191	240	298	362	428
290	198	248	306	371	439
300	205	255	315	380	449
310	211	263	323	389	458

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	124	169	221	277
20	101	142	194	253	317
25	103	146	199	260	325
30	103	146	199	260	325
35	103	146	199	260	325
40	103	146	199	260	325
45	98	139	189	246	308
50	92	130	177	231	289
55	85	120	164	214	268
60	78	110	149	195	244
65	70	99	135	176	221
70	63	89	121	158	198
75	56	80	108	141	177
80	50	71	97	126	158
85	45	64	87	113	142
90	41	57	78	102	128

BW	Beg.	Nov.	Int.	Adv.	Elite
90	36	56	82	114	148
100	40	61	89	121	157
110	44	66	94	128	164
120	48	71	100	134	172
130	51	75	105	140	179
140	55	79	110	146	185
150	58	84	115	152	191
160	61	87	120	157	197
170	64	91	124	162	203
180	67	95	128	167	208
190	70	98	132	171	213
200	73	101	136	176	218
210	76	105	140	180	223
220	79	108	143	184	227
230	81	111	147	188	232
240	84	114	150	192	236
250	86	117	153	195	240
260	89	119	157	199	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	68	95	128	163
20	52	77	109	146	187
25	53	79	112	150	192
30	53	79	112	150	192
35	53	79	112	150	192
40	53	79	112	150	192
45	51	75	106	142	182
50	48	71	100	134	171
55	44	65	92	124	158
60	40	60	84	113	144
65	36	54	76	102	130
70	33	48	68	92	117
75	29	43	61	82	105
80	26	39	55	73	94
85	23	35	49	66	84
90	21	31	44	59	75