Rack Pull Standards

Measured in kg

Rack Pull 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 Rack Pull standards are based on 187,650 lifts by Strength Level users

Male
Female

Male

Male Rack Pull Standards (kg)

Weight

Strength Level	Weight
Beginner	93 kg
Novice	136 kg
Intermediate	190 kg
Advanced	254 kg
Elite	323 kg

Bodyweight Ratio

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? (kg)

What is the average Rack Pull? The average Rack Pull weight for a male lifter is 190 kg (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 93 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	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

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%

4x10 4%

4x8 4%

3x6 4%

2x5 3%

3x12 3%

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

Calculate Your Strength Level

Female

Female Rack Pull Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	52 kg
Novice	80 kg
Intermediate	116 kg
Advanced	158 kg
Elite	205 kg

Bodyweight Ratio

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? (kg)

What is the average Rack Pull? The average Rack Pull weight for a female lifter is 116 kg (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 52 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	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

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%

3x3 6%

6x3 3%

2x5 3%

4x5 3%

3x12 3%

4x3 3%

3x4 3%

3x6 3%

4x10 3%

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

Calculate Your Strength Level

Create Standards

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age	Beg.	Nov.	Int.	Adv.	Elite
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

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

BW	Beg.	Nov.	Int.	Adv.	Elite
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age	Beg.	Nov.	Int.	Adv.	Elite
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

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

Rack Pull Standards

Measured in kg

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

Male

Male Rack Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Rack Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age	Beg.	Nov.	Int.	Adv.	Elite
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

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