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 176,119 lifts by Strength Level users
Rack Pull

Male Rack Pull Standards (kg)

Entire Community

Strength LevelWeight
Beginner93 kg
Novice136 kg
Intermediate190 kg
Advanced254 kg
Elite323 kg
Strength LevelBodyweight Ratio
Beginner1.00x
Novice1.75x
Intermediate2.25x
Advanced3.00x
Elite4.00x

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

BWBeg.Nov.Int.Adv.Elite
505180119165216
555991131179232
6067100143193247
6574110154206262
7082119165218276
7589128175230289
8096136185241302
85103144195252314
90110152204263326
95117160213273337
100123168221283348
105130175230292359
110136182238302369
115142189246310379
120148196254319388
125153202261328398
130159209269336407
135164215276344416
140170221283352424
AgeBeg.Nov.Int.Adv.Elite
1579116162216275
2090133186247315
2593136190254323
3093136190254323
3593136190254323
4093136190254323
4588129181241306
5083121170226288
5576112157209266
6070102143191243
656392129172219
705783116155197
755174104138176
80456693124157
85415983111141
90375475100127

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

kg
kg
years old

Female Rack Pull Standards (kg)

Entire Community

Strength LevelWeight
Beginner52 kg
Novice80 kg
Intermediate116 kg
Advanced158 kg
Elite205 kg
Strength LevelBodyweight Ratio
Beginner0.75x
Novice1.25x
Intermediate1.75x
Advanced2.25x
Elite3.00x

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

BWBeg.Nov.Int.Adv.Elite
40305077110147
45355785119157
50406393128168
554569100137177
604974106144186
655380113152194
705885119159202
756290124165209
806594130171216
856999135177223
9073103140183230
9576107145189236
10080111150194242
10583115154199248
11086119159204253
11589123163209258
12092126167214264
AgeBeg.Nov.Int.Adv.Elite
15446899135175
205178113154200
255280116158205
305280116158205
355280116158205
405280116158205
454976110150195
504671103141183
55436695130169
60396087119154
65355479108139
7032497197125
7528446386112
8025395677100
852335516990
902032466281

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

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.