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.
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.
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 | 80 | 118 | 165 | 220 | 280 |
Calculate Your Strength Level
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.
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 | 100 | 137 | 178 |
Calculate Your Strength Level
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |