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 176,119 lifts by Strength Level users
Rack Pull

Male Rack Pull Standards (lb)

Entire Community

Strength LevelWeight
Beginner204 lb
Novice300 lb
Intermediate420 lb
Advanced560 lb
Elite712 lb
Strength LevelBodyweight Ratio
Beginner1.00x
Novice1.75x
Intermediate2.25x
Advanced3.00x
Elite4.00x

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

BWBeg.Nov.Int.Adv.Elite
110111177261363474
120128197286391507
130143217309419539
140159236332445568
150174254354470597
160189272375494624
170204289395518650
180218306415540675
190231322434562699
200245338452583723
210258354470603745
220271369487623767
230284384504642788
240296398521660809
250308412537678828
260320426552696848
270332439568713867
280343452583729885
290354465597746903
300365477611762920
310376490625777937
AgeBeg.Nov.Int.Adv.Elite
15174256358477606
20199292409546694
25204300420560712
30204300420560712
35204300420560712
40204300420560712
45194285398531675
50182267374498634
55168247346461586
60154226316421535
65139204285380484
70125183256341434
75111164229305388
80100146205273347
8589131183244311
9081118165220280

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

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

5x5 10%
3x5 10%
3x8 7%
3x10 6%
4x5 5%

Calculate Your Strength Level

lb
lb
years old

Female Rack Pull Standards (lb)

Entire Community

Strength LevelWeight
Beginner115 lb
Novice176 lb
Intermediate255 lb
Advanced349 lb
Elite452 lb
Strength LevelBodyweight Ratio
Beginner0.75x
Novice1.25x
Intermediate1.75x
Advanced2.25x
Elite3.00x

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

BWBeg.Nov.Int.Adv.Elite
9068114173246327
10078126189265349
11088139204282369
12097150218299388
130106161232315406
140115172245330422
150123182257344438
160131192268357454
170139202280370468
180147211290382482
190154220301394495
200162228311406508
210169237320417521
220175245330427533
230182253339438544
240189260348448555
250195268356458566
260201275365467576
AgeBeg.Nov.Int.Adv.Elite
1598150218297385
20112172249340441
25115176255349452
30115176255349452
35115176255349452
40115176255349452
45109167242331429
50102157227311403
5594145210288372
6086133192262340
6578120173237307
7070107156213276
756296139190246
805686124170220
855077112152197
904569101137178

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

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

3x5 11%
3x8 9%
3x10 8%
6x5 8%
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.