The average Rack Pull is 422 lb for men and 255 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.
| Strength Level | Weight |
|---|---|
| Beginner | 211 lb |
| Novice | 305 lb |
| Intermediate | 422 lb |
| Advanced | 558 lb |
| Elite | 705 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 1.25x |
| Novice | 1.75x |
| Intermediate | 2.25x |
| Advanced | 3.00x |
| Elite | 3.75x |
What is the average Rack Pull? The average Rack Pull weight for a male lifter is 422 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Rack Pull? Male beginners should aim to lift 211 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 117 | 181 | 263 | 360 | 467 |
| 120 | 133 | 201 | 287 | 389 | 499 |
| 130 | 150 | 221 | 311 | 416 | 530 |
| 140 | 165 | 240 | 333 | 441 | 559 |
| 150 | 180 | 258 | 355 | 466 | 587 |
| 160 | 195 | 276 | 375 | 490 | 614 |
| 170 | 210 | 293 | 395 | 513 | 639 |
| 180 | 224 | 310 | 415 | 535 | 664 |
| 190 | 238 | 326 | 434 | 556 | 688 |
| 200 | 251 | 342 | 452 | 577 | 710 |
| 210 | 265 | 357 | 469 | 597 | 732 |
| 220 | 278 | 372 | 487 | 616 | 754 |
| 230 | 290 | 387 | 503 | 635 | 775 |
| 240 | 303 | 401 | 519 | 653 | 795 |
| 250 | 315 | 415 | 535 | 671 | 814 |
| 260 | 326 | 429 | 551 | 688 | 833 |
| 270 | 338 | 442 | 566 | 705 | 852 |
| 280 | 349 | 455 | 580 | 721 | 870 |
| 290 | 361 | 468 | 595 | 737 | 887 |
| 300 | 372 | 480 | 609 | 753 | 904 |
| 310 | 382 | 492 | 622 | 768 | 921 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 180 | 260 | 360 | 476 | 601 |
| 20 | 206 | 297 | 411 | 544 | 687 |
| 25 | 211 | 305 | 422 | 558 | 705 |
| 30 | 211 | 305 | 422 | 558 | 705 |
| 35 | 211 | 305 | 422 | 558 | 705 |
| 40 | 211 | 305 | 422 | 558 | 705 |
| 45 | 200 | 289 | 400 | 529 | 668 |
| 50 | 187 | 270 | 374 | 494 | 624 |
| 55 | 173 | 250 | 345 | 456 | 576 |
| 60 | 158 | 228 | 315 | 416 | 526 |
| 65 | 143 | 206 | 285 | 377 | 476 |
| 70 | 128 | 186 | 257 | 339 | 429 |
| 75 | 115 | 166 | 230 | 304 | 384 |
| 80 | 103 | 149 | 206 | 272 | 344 |
| 85 | 92 | 133 | 185 | 244 | 308 |
| 90 | 83 | 120 | 166 | 219 | 277 |
These are the most popular Rack Pull workouts done by male lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 5 | 5 | 10% | 150 |
| 1 | 3 | 5 | 10% | 150 |
| 3 | 3 | 8 | 7% | 109 |
| 4 | 3 | 10 | 6% | 91 |
| 5 | 4 | 5 | 5% | 72 |
| 6 | 4 | 10 | 4% | 63 |
| 7 | 4 | 8 | 4% | 59 |
| 8 | 3 | 6 | 4% | 57 |
| 9 | 2 | 5 | 3% | 48 |
| 10 | 3 | 12 | 3% | 42 |
| Strength Level | Weight |
|---|---|
| Beginner | 122 lb |
| Novice | 181 lb |
| Intermediate | 255 lb |
| Advanced | 342 lb |
| Elite | 437 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 1.75x |
| Advanced | 2.25x |
| Elite | 3.00x |
What is the average Rack Pull? The average Rack Pull weight for a female lifter is 255 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Rack Pull? Female beginners should aim to lift 122 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 82 | 128 | 189 | 261 | 341 |
| 100 | 90 | 139 | 202 | 276 | 358 |
| 110 | 98 | 149 | 214 | 290 | 374 |
| 120 | 106 | 159 | 225 | 304 | 389 |
| 130 | 114 | 168 | 236 | 316 | 403 |
| 140 | 121 | 176 | 246 | 328 | 416 |
| 150 | 127 | 185 | 256 | 339 | 429 |
| 160 | 134 | 192 | 265 | 349 | 441 |
| 170 | 140 | 200 | 274 | 360 | 452 |
| 180 | 146 | 207 | 282 | 369 | 463 |
| 190 | 152 | 214 | 290 | 378 | 473 |
| 200 | 158 | 221 | 298 | 387 | 483 |
| 210 | 163 | 227 | 306 | 396 | 493 |
| 220 | 168 | 233 | 313 | 404 | 502 |
| 230 | 173 | 239 | 320 | 412 | 511 |
| 240 | 178 | 245 | 327 | 419 | 519 |
| 250 | 183 | 251 | 333 | 427 | 527 |
| 260 | 188 | 256 | 339 | 434 | 535 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 104 | 154 | 217 | 292 | 373 |
| 20 | 118 | 176 | 248 | 333 | 426 |
| 25 | 122 | 181 | 255 | 342 | 437 |
| 30 | 122 | 181 | 255 | 342 | 437 |
| 35 | 122 | 181 | 255 | 342 | 437 |
| 40 | 122 | 181 | 255 | 342 | 437 |
| 45 | 115 | 171 | 242 | 324 | 414 |
| 50 | 108 | 160 | 226 | 303 | 387 |
| 55 | 99 | 148 | 208 | 280 | 357 |
| 60 | 91 | 135 | 190 | 255 | 326 |
| 65 | 82 | 122 | 172 | 231 | 295 |
| 70 | 74 | 110 | 155 | 208 | 266 |
| 75 | 66 | 98 | 139 | 187 | 238 |
| 80 | 59 | 88 | 124 | 167 | 213 |
| 85 | 53 | 79 | 112 | 150 | 191 |
| 90 | 48 | 71 | 100 | 134 | 172 |
These are the most popular Rack Pull workouts done by female lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 5 | 11% | 31 |
| 2 | 3 | 8 | 9% | 25 |
| 3 | 3 | 10 | 8% | 24 |
| 4 | 6 | 5 | 8% | 23 |
| 5 | 5 | 5 | 6% | 16 |
| 5 | 3 | 3 | 6% | 16 |
| 7 | 6 | 3 | 3% | 10 |
| 7 | 2 | 5 | 3% | 10 |
| 7 | 4 | 5 | 3% | 10 |
| 10 | 3 | 12 | 3% | 8 |
| 10 | 4 | 3 | 3% | 8 |
| 10 | 3 | 4 | 3% | 8 |
| 10 | 3 | 6 | 3% | 8 |
| 10 | 4 | 10 | 3% | 8 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Strength Level analysed 44,143 qualifying results from 273,085 community lifts to produce our Rack Pull strength standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community lifts | 273,085 |
|---|---|
| Qualifying results | 44,143 |
| Male results | 38,513 |
| Female results | 5,630 |
| Data start | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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