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 273,085 lifts by Strength Level users

Male
Female

Male

Male Rack Pull Standards (kg)

Weight

Strength Level	Weight
Beginner	96 kg
Novice	138 kg
Intermediate	192 kg
Advanced	253 kg
Elite	320 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.25x
Novice	1.75x
Intermediate	2.25x
Advanced	3.00x
Elite	3.75x

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 192 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 96 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	53	82	120	164	212
55	61	92	132	178	228
60	69	102	143	191	243
65	77	112	154	204	258
70	85	121	165	216	272
75	92	129	175	228	285
80	99	138	185	239	297
85	106	146	194	250	309
90	113	154	204	260	321
95	120	162	212	270	332
100	126	169	221	280	342
105	132	176	229	289	353
110	139	184	237	298	363
115	145	190	245	307	372
120	150	197	253	316	382
125	156	204	260	324	391
130	162	210	268	332	400
135	167	216	275	340	408
140	173	223	281	347	417

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	82	118	163	216	273
20	93	135	187	247	312
25	96	138	192	253	320
30	96	138	192	253	320
35	96	138	192	253	320
40	96	138	192	253	320
45	91	131	181	240	303
50	85	123	170	224	283
55	78	113	157	207	261
60	72	103	143	189	239
65	65	94	129	171	216
70	58	84	116	154	194
75	52	75	104	138	174
80	47	68	93	124	156
85	42	61	84	111	140
90	38	54	75	99	126

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	55 kg
Novice	82 kg
Intermediate	116 kg
Advanced	155 kg
Elite	198 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 55 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	36	57	85	117	153
45	41	63	91	125	162
50	45	68	97	132	170
55	49	73	103	138	177
60	52	77	108	145	184
65	56	81	113	150	191
70	59	85	118	156	197
75	62	89	122	161	203
80	65	93	127	166	208
85	68	96	131	171	213
90	71	100	135	175	218
95	74	103	138	179	223
100	76	106	142	183	228
105	79	109	146	187	232
110	81	112	149	191	236
115	84	115	152	195	240
120	86	117	155	198	244

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	47	70	99	132	169
20	54	80	113	151	193
25	55	82	116	155	198
30	55	82	116	155	198
35	55	82	116	155	198
40	55	82	116	155	198
45	52	78	110	147	188
50	49	73	102	137	176
55	45	67	95	127	162
60	41	61	86	116	148
65	37	55	78	105	134
70	34	50	70	94	121
75	30	45	63	85	108
80	27	40	56	76	97
85	24	36	51	68	87
90	22	32	45	61	78

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

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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	53	82	120	164	212
55	61	92	132	178	228
60	69	102	143	191	243
65	77	112	154	204	258
70	85	121	165	216	272
75	92	129	175	228	285
80	99	138	185	239	297
85	106	146	194	250	309
90	113	154	204	260	321
95	120	162	212	270	332
100	126	169	221	280	342
105	132	176	229	289	353
110	139	184	237	298	363
115	145	190	245	307	372
120	150	197	253	316	382
125	156	204	260	324	391
130	162	210	268	332	400
135	167	216	275	340	408
140	173	223	281	347	417

Age	Beg.	Nov.	Int.	Adv.	Elite
15	82	118	163	216	273
20	93	135	187	247	312
25	96	138	192	253	320
30	96	138	192	253	320
35	96	138	192	253	320
40	96	138	192	253	320
45	91	131	181	240	303
50	85	123	170	224	283
55	78	113	157	207	261
60	72	103	143	189	239
65	65	94	129	171	216
70	58	84	116	154	194
75	52	75	104	138	174
80	47	68	93	124	156
85	42	61	84	111	140
90	38	54	75	99	126

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	36	57	85	117	153
45	41	63	91	125	162
50	45	68	97	132	170
55	49	73	103	138	177
60	52	77	108	145	184
65	56	81	113	150	191
70	59	85	118	156	197
75	62	89	122	161	203
80	65	93	127	166	208
85	68	96	131	171	213
90	71	100	135	175	218
95	74	103	138	179	223
100	76	106	142	183	228
105	79	109	146	187	232
110	81	112	149	191	236
115	84	115	152	195	240
120	86	117	155	198	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	47	70	99	132	169
20	54	80	113	151	193
25	55	82	116	155	198
30	55	82	116	155	198
35	55	82	116	155	198
40	55	82	116	155	198
45	52	78	110	147	188
50	49	73	102	137	176
55	45	67	95	127	162
60	41	61	86	116	148
65	37	55	78	105	134
70	34	50	70	94	121
75	30	45	63	85	108
80	27	40	56	76	97
85	24	36	51	68	87
90	22	32	45	61	78

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	53	82	120	164	212
55	61	92	132	178	228
60	69	102	143	191	243
65	77	112	154	204	258
70	85	121	165	216	272
75	92	129	175	228	285
80	99	138	185	239	297
85	106	146	194	250	309
90	113	154	204	260	321
95	120	162	212	270	332
100	126	169	221	280	342
105	132	176	229	289	353
110	139	184	237	298	363
115	145	190	245	307	372
120	150	197	253	316	382
125	156	204	260	324	391
130	162	210	268	332	400
135	167	216	275	340	408
140	173	223	281	347	417

Age	Beg.	Nov.	Int.	Adv.	Elite
15	82	118	163	216	273
20	93	135	187	247	312
25	96	138	192	253	320
30	96	138	192	253	320
35	96	138	192	253	320
40	96	138	192	253	320
45	91	131	181	240	303
50	85	123	170	224	283
55	78	113	157	207	261
60	72	103	143	189	239
65	65	94	129	171	216
70	58	84	116	154	194
75	52	75	104	138	174
80	47	68	93	124	156
85	42	61	84	111	140
90	38	54	75	99	126

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	36	57	85	117	153
45	41	63	91	125	162
50	45	68	97	132	170
55	49	73	103	138	177
60	52	77	108	145	184
65	56	81	113	150	191
70	59	85	118	156	197
75	62	89	122	161	203
80	65	93	127	166	208
85	68	96	131	171	213
90	71	100	135	175	218
95	74	103	138	179	223
100	76	106	142	183	228
105	79	109	146	187	232
110	81	112	149	191	236
115	84	115	152	195	240
120	86	117	155	198	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	47	70	99	132	169
20	54	80	113	151	193
25	55	82	116	155	198
30	55	82	116	155	198
35	55	82	116	155	198
40	55	82	116	155	198
45	52	78	110	147	188
50	49	73	102	137	176
55	45	67	95	127	162
60	41	61	86	116	148
65	37	55	78	105	134
70	34	50	70	94	121
75	30	45	63	85	108
80	27	40	56	76	97
85	24	36	51	68	87
90	22	32	45	61	78

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	53	82	120	164	212
55	61	92	132	178	228
60	69	102	143	191	243
65	77	112	154	204	258
70	85	121	165	216	272
75	92	129	175	228	285
80	99	138	185	239	297
85	106	146	194	250	309
90	113	154	204	260	321
95	120	162	212	270	332
100	126	169	221	280	342
105	132	176	229	289	353
110	139	184	237	298	363
115	145	190	245	307	372
120	150	197	253	316	382
125	156	204	260	324	391
130	162	210	268	332	400
135	167	216	275	340	408
140	173	223	281	347	417

Age	Beg.	Nov.	Int.	Adv.	Elite
15	82	118	163	216	273
20	93	135	187	247	312
25	96	138	192	253	320
30	96	138	192	253	320
35	96	138	192	253	320
40	96	138	192	253	320
45	91	131	181	240	303
50	85	123	170	224	283
55	78	113	157	207	261
60	72	103	143	189	239
65	65	94	129	171	216
70	58	84	116	154	194
75	52	75	104	138	174
80	47	68	93	124	156
85	42	61	84	111	140
90	38	54	75	99	126

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	36	57	85	117	153
45	41	63	91	125	162
50	45	68	97	132	170
55	49	73	103	138	177
60	52	77	108	145	184
65	56	81	113	150	191
70	59	85	118	156	197
75	62	89	122	161	203
80	65	93	127	166	208
85	68	96	131	171	213
90	71	100	135	175	218
95	74	103	138	179	223
100	76	106	142	183	228
105	79	109	146	187	232
110	81	112	149	191	236
115	84	115	152	195	240
120	86	117	155	198	244

Age	Beg.	Nov.	Int.	Adv.	Elite
15	47	70	99	132	169
20	54	80	113	151	193
25	55	82	116	155	198
30	55	82	116	155	198
35	55	82	116	155	198
40	55	82	116	155	198
45	52	78	110	147	188
50	49	73	102	137	176
55	45	67	95	127	162
60	41	61	86	116	148
65	37	55	78	105	134
70	34	50	70	94	121
75	30	45	63	85	108
80	27	40	56	76	97
85	24	36	51	68	87
90	22	32	45	61	78

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