Pendlay Row Standards

Measured in kg

Pendlay Row 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 Pendlay Row standards are based on 265,453 lifts by Strength Level users

How To

Male
Female

Male

Male Pendlay Row Standards (kg)

Weight

Strength Level	Weight
Beginner	49 kg
Novice	68 kg
Intermediate	92 kg
Advanced	119 kg
Elite	148 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	1.75x

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

What is the average Pendlay Row? The average Pendlay Row weight for a male lifter is 92 kg (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 49 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	26	39	54	72	92
55	31	44	61	80	101
60	36	50	67	87	109
65	40	55	73	94	117
70	44	60	79	101	124
75	49	65	85	108	132
80	53	70	91	114	138
85	57	75	96	120	145
90	61	80	101	126	151
95	65	84	106	131	158
100	69	88	111	137	164
105	73	93	116	142	169
110	76	97	121	147	175
115	80	101	125	152	180
120	84	105	130	157	186
125	87	109	134	162	191
130	90	113	138	166	196
135	94	116	142	171	201
140	97	120	146	175	206

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	58	78	101	126
20	48	66	89	116	144
25	49	68	92	119	148
30	49	68	92	119	148
35	49	68	92	119	148
40	49	68	92	119	148
45	46	65	87	112	140
50	43	60	81	105	131
55	40	56	75	97	121
60	37	51	68	89	110
65	33	46	62	80	100
70	30	41	56	72	90
75	27	37	50	65	80
80	24	33	45	58	72
85	21	30	40	52	64
90	19	27	36	47	58

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

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

5x5 20%

3x5 15%

3x8 10%

3x10 9%

4x8 4%

4x10 4%

3x6 4%

4x5 3%

6x5 3%

4x6 3%

Rank	Sets	Reps	Percent	Workouts
1	5	5	20%	1866
2	3	5	15%	1406
3	3	8	10%	900
4	3	10	9%	786
5	4	8	4%	406
6	4	10	4%	382
7	3	6	4%	350
8	4	5	3%	318
9	6	5	3%	299
10	4	6	3%	295

Calculate Your Strength Level

Female

Female Pendlay Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	26 kg
Novice	38 kg
Intermediate	53 kg
Advanced	70 kg
Elite	89 kg

Bodyweight Ratio

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? (kg)

What is the average Pendlay Row? The average Pendlay Row weight for a female lifter is 53 kg (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 26 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	16	25	36	50	64
45	18	28	40	54	69
50	20	30	43	58	74
55	23	33	46	61	78
60	25	36	49	65	82
65	27	38	52	68	86
70	29	40	55	71	89
75	31	43	57	74	92
80	33	45	60	77	96
85	34	47	62	80	99
90	36	49	65	82	101
95	38	51	67	85	104
100	39	53	69	87	107
105	41	55	71	90	109
110	42	56	73	92	112
115	44	58	75	94	114
120	45	60	77	96	117

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	32	45	60	76
20	25	37	51	69	87
25	26	38	53	70	89
30	26	38	53	70	89
35	26	38	53	70	89
40	26	38	53	70	89
45	24	36	50	67	85
50	23	33	47	62	79
55	21	31	43	58	73
60	19	28	39	53	67
65	17	26	36	48	60
70	16	23	32	43	54
75	14	21	29	38	49
80	13	18	26	34	44
85	11	17	23	31	39
90	10	15	21	28	35

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 7%

3x10 6%

3x8 6%

3x6 4%

4x8 3%

4x5 3%

5x8 2%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	5	5	23%	280
2	3	5	19%	235
3	4	10	7%	91
4	3	10	6%	76
5	3	8	6%	73
6	3	6	4%	43
7	4	8	3%	39
8	4	5	3%	32
9	5	8	2%	27
9	5	10	2%	27

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
50	26	39	54	72	92
55	31	44	61	80	101
60	36	50	67	87	109
65	40	55	73	94	117
70	44	60	79	101	124
75	49	65	85	108	132
80	53	70	91	114	138
85	57	75	96	120	145
90	61	80	101	126	151
95	65	84	106	131	158
100	69	88	111	137	164
105	73	93	116	142	169
110	76	97	121	147	175
115	80	101	125	152	180
120	84	105	130	157	186
125	87	109	134	162	191
130	90	113	138	166	196
135	94	116	142	171	201
140	97	120	146	175	206

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	58	78	101	126
20	48	66	89	116	144
25	49	68	92	119	148
30	49	68	92	119	148
35	49	68	92	119	148
40	49	68	92	119	148
45	46	65	87	112	140
50	43	60	81	105	131
55	40	56	75	97	121
60	37	51	68	89	110
65	33	46	62	80	100
70	30	41	56	72	90
75	27	37	50	65	80
80	24	33	45	58	72
85	21	30	40	52	64
90	19	27	36	47	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	16	25	36	50	64
45	18	28	40	54	69
50	20	30	43	58	74
55	23	33	46	61	78
60	25	36	49	65	82
65	27	38	52	68	86
70	29	40	55	71	89
75	31	43	57	74	92
80	33	45	60	77	96
85	34	47	62	80	99
90	36	49	65	82	101
95	38	51	67	85	104
100	39	53	69	87	107
105	41	55	71	90	109
110	42	56	73	92	112
115	44	58	75	94	114
120	45	60	77	96	117

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	32	45	60	76
20	25	37	51	69	87
25	26	38	53	70	89
30	26	38	53	70	89
35	26	38	53	70	89
40	26	38	53	70	89
45	24	36	50	67	85
50	23	33	47	62	79
55	21	31	43	58	73
60	19	28	39	53	67
65	17	26	36	48	60
70	16	23	32	43	54
75	14	21	29	38	49
80	13	18	26	34	44
85	11	17	23	31	39
90	10	15	21	28	35

Rank	Sets	Reps	Percent	Workouts
1	5	5	23%	280
2	3	5	19%	235
3	4	10	7%	91
4	3	10	6%	76
5	3	8	6%	73
6	3	6	4%	43
7	4	8	3%	39
8	4	5	3%	32
9	5	8	2%	27
9	5	10	2%	27

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	39	54	72	92
55	31	44	61	80	101
60	36	50	67	87	109
65	40	55	73	94	117
70	44	60	79	101	124
75	49	65	85	108	132
80	53	70	91	114	138
85	57	75	96	120	145
90	61	80	101	126	151
95	65	84	106	131	158
100	69	88	111	137	164
105	73	93	116	142	169
110	76	97	121	147	175
115	80	101	125	152	180
120	84	105	130	157	186
125	87	109	134	162	191
130	90	113	138	166	196
135	94	116	142	171	201
140	97	120	146	175	206

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	58	78	101	126
20	48	66	89	116	144
25	49	68	92	119	148
30	49	68	92	119	148
35	49	68	92	119	148
40	49	68	92	119	148
45	46	65	87	112	140
50	43	60	81	105	131
55	40	56	75	97	121
60	37	51	68	89	110
65	33	46	62	80	100
70	30	41	56	72	90
75	27	37	50	65	80
80	24	33	45	58	72
85	21	30	40	52	64
90	19	27	36	47	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	16	25	36	50	64
45	18	28	40	54	69
50	20	30	43	58	74
55	23	33	46	61	78
60	25	36	49	65	82
65	27	38	52	68	86
70	29	40	55	71	89
75	31	43	57	74	92
80	33	45	60	77	96
85	34	47	62	80	99
90	36	49	65	82	101
95	38	51	67	85	104
100	39	53	69	87	107
105	41	55	71	90	109
110	42	56	73	92	112
115	44	58	75	94	114
120	45	60	77	96	117

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	32	45	60	76
20	25	37	51	69	87
25	26	38	53	70	89
30	26	38	53	70	89
35	26	38	53	70	89
40	26	38	53	70	89
45	24	36	50	67	85
50	23	33	47	62	79
55	21	31	43	58	73
60	19	28	39	53	67
65	17	26	36	48	60
70	16	23	32	43	54
75	14	21	29	38	49
80	13	18	26	34	44
85	11	17	23	31	39
90	10	15	21	28	35

Rank	Sets	Reps	Percent	Workouts
1	5	5	23%	280
2	3	5	19%	235
3	4	10	7%	91
4	3	10	6%	76
5	3	8	6%	73
6	3	6	4%	43
7	4	8	3%	39
8	4	5	3%	32
9	5	8	2%	27
9	5	10	2%	27

Pendlay Row Standards

Measured in kg

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

Male

Male Pendlay Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Pendlay Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Pendlay Row 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	26	39	54	72	92
55	31	44	61	80	101
60	36	50	67	87	109
65	40	55	73	94	117
70	44	60	79	101	124
75	49	65	85	108	132
80	53	70	91	114	138
85	57	75	96	120	145
90	61	80	101	126	151
95	65	84	106	131	158
100	69	88	111	137	164
105	73	93	116	142	169
110	76	97	121	147	175
115	80	101	125	152	180
120	84	105	130	157	186
125	87	109	134	162	191
130	90	113	138	166	196
135	94	116	142	171	201
140	97	120	146	175	206

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	58	78	101	126
20	48	66	89	116	144
25	49	68	92	119	148
30	49	68	92	119	148
35	49	68	92	119	148
40	49	68	92	119	148
45	46	65	87	112	140
50	43	60	81	105	131
55	40	56	75	97	121
60	37	51	68	89	110
65	33	46	62	80	100
70	30	41	56	72	90
75	27	37	50	65	80
80	24	33	45	58	72
85	21	30	40	52	64
90	19	27	36	47	58

BW	Beg.	Nov.	Int.	Adv.	Elite
40	16	25	36	50	64
45	18	28	40	54	69
50	20	30	43	58	74
55	23	33	46	61	78
60	25	36	49	65	82
65	27	38	52	68	86
70	29	40	55	71	89
75	31	43	57	74	92
80	33	45	60	77	96
85	34	47	62	80	99
90	36	49	65	82	101
95	38	51	67	85	104
100	39	53	69	87	107
105	41	55	71	90	109
110	42	56	73	92	112
115	44	58	75	94	114
120	45	60	77	96	117

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	32	45	60	76
20	25	37	51	69	87
25	26	38	53	70	89
30	26	38	53	70	89
35	26	38	53	70	89
40	26	38	53	70	89
45	24	36	50	67	85
50	23	33	47	62	79
55	21	31	43	58	73
60	19	28	39	53	67
65	17	26	36	48	60
70	16	23	32	43	54
75	14	21	29	38	49
80	13	18	26	34	44
85	11	17	23	31	39
90	10	15	21	28	35

Rank	Sets	Reps	Percent	Workouts
1	5	5	23%	280
2	3	5	19%	235
3	4	10	7%	91
4	3	10	6%	76
5	3	8	6%	73
6	3	6	4%	43
7	4	8	3%	39
8	4	5	3%	32
9	5	8	2%	27
9	5	10	2%	27