Rack Pull

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.

Our community Rack Pull standards are based on 143,000 lifts by Strength Level users
Rack Pull

Male Rack Pull Standards (kg)

Entire Community

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

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 36 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 11%
3x5 9%
3x8 7%
3x10 6%
4x10 5%

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kg
kg
years old

Female Rack Pull Standards (kg)

Entire Community

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

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 31 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 9%
6x5 9%
3x10 8%
3x8 7%
5x5 6%

Calculate Your Strength Level

kg
kg
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.