Rack Pull

Rack Pull Standards

Measured in lb

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

Our community Rack Pull standards are based on 149,639 lifts by Strength Level users
Rack Pull

Male Rack Pull Standards (lb)

Entire Community

Strength Level Weight
Beginner 204 lb
Novice 300 lb
Intermediate 420 lb
Advanced 560 lb
Elite 712 lb
Strength Level Bodyweight Ratio
Beginner 1.00x
Novice 1.75x
Intermediate 2.25x
Advanced 3.00x
Elite 4.00x

How much should I be able to Rack Pull? (lb)

What is the average Rack Pull? The average Rack Pull weight for a male lifter is 420 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 204 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
110 111 177 261 363 474
120 128 197 286 391 507
130 143 217 309 419 539
140 159 236 332 445 568
150 174 254 354 470 597
160 189 272 375 494 624
170 204 289 395 518 650
180 218 306 415 540 675
190 231 322 434 562 699
200 245 338 452 583 723
210 258 354 470 603 745
220 271 369 487 623 767
230 284 384 504 642 788
240 296 398 521 660 809
250 308 412 537 678 828
260 320 426 552 696 848
270 332 439 568 713 867
280 343 452 583 729 885
290 354 465 597 746 903
300 365 477 611 762 920
310 376 490 625 777 937
Age Beg. Nov. Int. Adv. Elite
15 174 256 358 477 606
20 199 292 409 546 694
25 204 300 420 560 712
30 204 300 420 560 712
35 204 300 420 560 712
40 204 300 420 560 712
45 194 285 398 531 675
50 182 267 374 498 634
55 168 247 346 461 586
60 154 226 316 421 535
65 139 204 285 380 484
70 125 183 256 341 434
75 111 164 229 305 388
80 100 146 205 273 347
85 89 131 183 244 311
90 81 118 165 220 280

How many sets and reps of Rack Pull should I do?

These are the most popular Rack Pull workouts done by male lifters:

5x5 11%
3x5 9%
3x8 7%
3x10 6%
4x10 5%

Calculate Your Strength Level

lb
lb
years old

Female Rack Pull Standards (lb)

Entire Community

Strength Level Weight
Beginner 115 lb
Novice 176 lb
Intermediate 255 lb
Advanced 349 lb
Elite 452 lb
Strength Level Bodyweight Ratio
Beginner 0.75x
Novice 1.25x
Intermediate 1.75x
Advanced 2.25x
Elite 3.00x

How much should I be able to Rack Pull? (lb)

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 115 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 68 114 173 246 327
100 78 126 189 265 349
110 88 139 204 282 369
120 97 150 218 299 388
130 106 161 232 315 406
140 115 172 245 330 422
150 123 182 257 344 438
160 131 192 268 357 454
170 139 202 280 370 468
180 147 211 290 382 482
190 154 220 301 394 495
200 162 228 311 406 508
210 169 237 320 417 521
220 175 245 330 427 533
230 182 253 339 438 544
240 189 260 348 448 555
250 195 268 356 458 566
260 201 275 365 467 576
Age Beg. Nov. Int. Adv. Elite
15 98 150 218 297 385
20 112 172 249 340 441
25 115 176 255 349 452
30 115 176 255 349 452
35 115 176 255 349 452
40 115 176 255 349 452
45 109 167 242 331 429
50 102 157 227 311 403
55 94 145 210 288 372
60 86 133 192 262 340
65 78 120 173 237 307
70 70 107 156 213 276
75 62 96 139 190 246
80 56 86 124 170 220
85 50 77 112 152 197
90 45 69 101 137 178

How many sets and reps of Rack Pull should I do?

These are the most popular Rack Pull workouts done by female lifters:

3x5 9%
6x5 9%
3x10 8%
3x8 7%
5x5 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.