| Strength Level | Weight |
|---|---|
| Beginner | 211 lb |
| Novice | 305 lb |
| Intermediate | 422 lb |
| Advanced | 558 lb |
| Elite | 705 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 1.25x |
| Novice | 1.75x |
| Intermediate | 2.25x |
| Advanced | 3.00x |
| Elite | 3.75x |
What is the average Rack Pull? The average Rack Pull weight for a male lifter is 422 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 211 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 117 | 181 | 263 | 360 | 467 |
| 120 | 133 | 201 | 287 | 389 | 499 |
| 130 | 150 | 221 | 311 | 416 | 530 |
| 140 | 165 | 240 | 333 | 441 | 559 |
| 150 | 180 | 258 | 355 | 466 | 587 |
| 160 | 195 | 276 | 375 | 490 | 614 |
| 170 | 210 | 293 | 395 | 513 | 639 |
| 180 | 224 | 310 | 415 | 535 | 664 |
| 190 | 238 | 326 | 434 | 556 | 688 |
| 200 | 251 | 342 | 452 | 577 | 710 |
| 210 | 265 | 357 | 469 | 597 | 732 |
| 220 | 278 | 372 | 487 | 616 | 754 |
| 230 | 290 | 387 | 503 | 635 | 775 |
| 240 | 303 | 401 | 519 | 653 | 795 |
| 250 | 315 | 415 | 535 | 671 | 814 |
| 260 | 326 | 429 | 551 | 688 | 833 |
| 270 | 338 | 442 | 566 | 705 | 852 |
| 280 | 349 | 455 | 580 | 721 | 870 |
| 290 | 361 | 468 | 595 | 737 | 887 |
| 300 | 372 | 480 | 609 | 753 | 904 |
| 310 | 382 | 492 | 622 | 768 | 921 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 180 | 260 | 360 | 476 | 601 |
| 20 | 206 | 297 | 411 | 544 | 687 |
| 25 | 211 | 305 | 422 | 558 | 705 |
| 30 | 211 | 305 | 422 | 558 | 705 |
| 35 | 211 | 305 | 422 | 558 | 705 |
| 40 | 211 | 305 | 422 | 558 | 705 |
| 45 | 200 | 289 | 400 | 529 | 668 |
| 50 | 187 | 270 | 374 | 494 | 624 |
| 55 | 173 | 250 | 345 | 456 | 576 |
| 60 | 158 | 228 | 315 | 416 | 526 |
| 65 | 143 | 206 | 285 | 377 | 476 |
| 70 | 128 | 186 | 257 | 339 | 429 |
| 75 | 115 | 166 | 230 | 304 | 384 |
| 80 | 103 | 149 | 206 | 272 | 344 |
| 85 | 92 | 133 | 185 | 244 | 308 |
| 90 | 83 | 120 | 166 | 219 | 277 |
These are the most popular Rack Pull workouts done by male lifters:
| 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 |
| Strength Level | Weight |
|---|---|
| Beginner | 122 lb |
| Novice | 181 lb |
| Intermediate | 255 lb |
| Advanced | 342 lb |
| Elite | 437 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 1.75x |
| Advanced | 2.25x |
| Elite | 3.00x |
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 122 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 82 | 128 | 189 | 261 | 341 |
| 100 | 90 | 139 | 202 | 276 | 358 |
| 110 | 98 | 149 | 214 | 290 | 374 |
| 120 | 106 | 159 | 225 | 304 | 389 |
| 130 | 114 | 168 | 236 | 316 | 403 |
| 140 | 121 | 176 | 246 | 328 | 416 |
| 150 | 127 | 185 | 256 | 339 | 429 |
| 160 | 134 | 192 | 265 | 349 | 441 |
| 170 | 140 | 200 | 274 | 360 | 452 |
| 180 | 146 | 207 | 282 | 369 | 463 |
| 190 | 152 | 214 | 290 | 378 | 473 |
| 200 | 158 | 221 | 298 | 387 | 483 |
| 210 | 163 | 227 | 306 | 396 | 493 |
| 220 | 168 | 233 | 313 | 404 | 502 |
| 230 | 173 | 239 | 320 | 412 | 511 |
| 240 | 178 | 245 | 327 | 419 | 519 |
| 250 | 183 | 251 | 333 | 427 | 527 |
| 260 | 188 | 256 | 339 | 434 | 535 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 104 | 154 | 217 | 292 | 373 |
| 20 | 118 | 176 | 248 | 333 | 426 |
| 25 | 122 | 181 | 255 | 342 | 437 |
| 30 | 122 | 181 | 255 | 342 | 437 |
| 35 | 122 | 181 | 255 | 342 | 437 |
| 40 | 122 | 181 | 255 | 342 | 437 |
| 45 | 115 | 171 | 242 | 324 | 414 |
| 50 | 108 | 160 | 226 | 303 | 387 |
| 55 | 99 | 148 | 208 | 280 | 357 |
| 60 | 91 | 135 | 190 | 255 | 326 |
| 65 | 82 | 122 | 172 | 231 | 295 |
| 70 | 74 | 110 | 155 | 208 | 266 |
| 75 | 66 | 98 | 139 | 187 | 238 |
| 80 | 59 | 88 | 124 | 167 | 213 |
| 85 | 53 | 79 | 112 | 150 | 191 |
| 90 | 48 | 71 | 100 | 134 | 172 |
These are the most popular Rack Pull workouts done by female lifters:
| 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 |
Would you like to see a table for your bodyweight and age? Create your own standards.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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. |
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