Renegade Row Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Renegade Row standards are based on 18,000 lifts by Strength Level users

♂ Male
♀ Female

Male Renegade Row Standards (lb)

Strength Level	Weight
Beginner	16 lb
Novice	35 lb
Intermediate	63 lb
Advanced	98 lb
Elite	140 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.55x
Elite	0.80x

How much should I be able to Renegade Row? (lb)

What is the average Renegade Row? The average Renegade Row weight for a male lifter is 63 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Renegade Row? Male beginners should aim to lift 16 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	18	38	65	97
120	8	21	42	70	104
130	10	24	46	76	111
140	12	27	51	81	117
150	13	30	55	86	123
160	15	33	58	91	129
170	17	36	62	96	135
180	19	39	66	100	140
190	21	41	69	105	145
200	23	44	73	109	150
210	25	47	76	113	155
220	27	49	80	117	160
230	29	52	83	121	164
240	31	54	86	125	169
250	33	57	89	129	173
260	35	59	92	132	177
270	36	62	95	136	181
280	38	64	98	139	185
290	40	66	101	143	189
300	42	68	104	146	193
310	43	71	106	149	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	30	53	84	119
20	16	34	61	96	136
25	16	35	63	98	140
30	16	35	63	98	140
35	16	35	63	98	140
40	16	35	63	98	140
45	15	33	59	93	132
50	14	31	56	88	124
55	13	29	52	81	115
60	12	26	47	74	105
65	11	24	43	67	95
70	10	21	38	60	85
75	9	19	34	54	76
80	8	17	31	48	68
85	7	15	27	43	61
90	6	14	25	39	55

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Female Renegade Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	11 lb
Novice	20 lb
Intermediate	32 lb
Advanced	48 lb
Elite	65 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.35x
Elite	0.45x

How much should I be able to Renegade Row? (lb)

What is the average Renegade Row? The average Renegade Row weight for a female lifter is 32 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Renegade Row? Female beginners should aim to lift 11 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	15	25	39	54
100	8	16	27	41	56
110	9	17	28	42	58
120	10	18	30	44	60
130	11	19	31	46	62
140	11	20	32	47	64
150	12	21	33	49	66
160	13	22	35	50	67
170	13	23	36	51	69
180	14	24	37	52	70
190	15	24	38	53	71
200	15	25	38	55	72
210	16	26	39	56	74
220	16	27	40	57	75
230	17	27	41	58	76
240	17	28	42	58	77
250	18	28	43	59	78
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	17	28	41	55
20	11	20	32	46	63
25	11	20	32	48	65
30	11	20	32	48	65
35	11	20	32	48	65
40	11	20	32	48	65
45	11	19	31	45	62
50	10	18	29	42	58
55	9	17	27	39	53
60	8	15	24	36	49
65	8	14	22	32	44
70	7	12	20	29	40
75	6	11	18	26	35
80	5	10	16	23	32
85	5	9	14	21	28
90	4	8	13	19	26

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	18	38	65	97
120	8	21	42	70	104
130	10	24	46	76	111
140	12	27	51	81	117
150	13	30	55	86	123
160	15	33	58	91	129
170	17	36	62	96	135
180	19	39	66	100	140
190	21	41	69	105	145
200	23	44	73	109	150
210	25	47	76	113	155
220	27	49	80	117	160
230	29	52	83	121	164
240	31	54	86	125	169
250	33	57	89	129	173
260	35	59	92	132	177
270	36	62	95	136	181
280	38	64	98	139	185
290	40	66	101	143	189
300	42	68	104	146	193
310	43	71	106	149	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	30	53	84	119
20	16	34	61	96	136
25	16	35	63	98	140
30	16	35	63	98	140
35	16	35	63	98	140
40	16	35	63	98	140
45	15	33	59	93	132
50	14	31	56	88	124
55	13	29	52	81	115
60	12	26	47	74	105
65	11	24	43	67	95
70	10	21	38	60	85
75	9	19	34	54	76
80	8	17	31	48	68
85	7	15	27	43	61
90	6	14	25	39	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	15	25	39	54
100	8	16	27	41	56
110	9	17	28	42	58
120	10	18	30	44	60
130	11	19	31	46	62
140	11	20	32	47	64
150	12	21	33	49	66
160	13	22	35	50	67
170	13	23	36	51	69
180	14	24	37	52	70
190	15	24	38	53	71
200	15	25	38	55	72
210	16	26	39	56	74
220	16	27	40	57	75
230	17	27	41	58	76
240	17	28	42	58	77
250	18	28	43	59	78
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	17	28	41	55
20	11	20	32	46	63
25	11	20	32	48	65
30	11	20	32	48	65
35	11	20	32	48	65
40	11	20	32	48	65
45	11	19	31	45	62
50	10	18	29	42	58
55	9	17	27	39	53
60	8	15	24	36	49
65	8	14	22	32	44
70	7	12	20	29	40
75	6	11	18	26	35
80	5	10	16	23	32
85	5	9	14	21	28
90	4	8	13	19	26

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	18	38	65	97
120	8	21	42	70	104
130	10	24	46	76	111
140	12	27	51	81	117
150	13	30	55	86	123
160	15	33	58	91	129
170	17	36	62	96	135
180	19	39	66	100	140
190	21	41	69	105	145
200	23	44	73	109	150
210	25	47	76	113	155
220	27	49	80	117	160
230	29	52	83	121	164
240	31	54	86	125	169
250	33	57	89	129	173
260	35	59	92	132	177
270	36	62	95	136	181
280	38	64	98	139	185
290	40	66	101	143	189
300	42	68	104	146	193
310	43	71	106	149	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	30	53	84	119
20	16	34	61	96	136
25	16	35	63	98	140
30	16	35	63	98	140
35	16	35	63	98	140
40	16	35	63	98	140
45	15	33	59	93	132
50	14	31	56	88	124
55	13	29	52	81	115
60	12	26	47	74	105
65	11	24	43	67	95
70	10	21	38	60	85
75	9	19	34	54	76
80	8	17	31	48	68
85	7	15	27	43	61
90	6	14	25	39	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	15	25	39	54
100	8	16	27	41	56
110	9	17	28	42	58
120	10	18	30	44	60
130	11	19	31	46	62
140	11	20	32	47	64
150	12	21	33	49	66
160	13	22	35	50	67
170	13	23	36	51	69
180	14	24	37	52	70
190	15	24	38	53	71
200	15	25	38	55	72
210	16	26	39	56	74
220	16	27	40	57	75
230	17	27	41	58	76
240	17	28	42	58	77
250	18	28	43	59	78
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	17	28	41	55
20	11	20	32	46	63
25	11	20	32	48	65
30	11	20	32	48	65
35	11	20	32	48	65
40	11	20	32	48	65
45	11	19	31	45	62
50	10	18	29	42	58
55	9	17	27	39	53
60	8	15	24	36	49
65	8	14	22	32	44
70	7	12	20	29	40
75	6	11	18	26	35
80	5	10	16	23	32
85	5	9	14	21	28
90	4	8	13	19	26

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	18	38	65	97
120	8	21	42	70	104
130	10	24	46	76	111
140	12	27	51	81	117
150	13	30	55	86	123
160	15	33	58	91	129
170	17	36	62	96	135
180	19	39	66	100	140
190	21	41	69	105	145
200	23	44	73	109	150
210	25	47	76	113	155
220	27	49	80	117	160
230	29	52	83	121	164
240	31	54	86	125	169
250	33	57	89	129	173
260	35	59	92	132	177
270	36	62	95	136	181
280	38	64	98	139	185
290	40	66	101	143	189
300	42	68	104	146	193
310	43	71	106	149	197

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	30	53	84	119
20	16	34	61	96	136
25	16	35	63	98	140
30	16	35	63	98	140
35	16	35	63	98	140
40	16	35	63	98	140
45	15	33	59	93	132
50	14	31	56	88	124
55	13	29	52	81	115
60	12	26	47	74	105
65	11	24	43	67	95
70	10	21	38	60	85
75	9	19	34	54	76
80	8	17	31	48	68
85	7	15	27	43	61
90	6	14	25	39	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	15	25	39	54
100	8	16	27	41	56
110	9	17	28	42	58
120	10	18	30	44	60
130	11	19	31	46	62
140	11	20	32	47	64
150	12	21	33	49	66
160	13	22	35	50	67
170	13	23	36	51	69
180	14	24	37	52	70
190	15	24	38	53	71
200	15	25	38	55	72
210	16	26	39	56	74
220	16	27	40	57	75
230	17	27	41	58	76
240	17	28	42	58	77
250	18	28	43	59	78
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	17	28	41	55
20	11	20	32	46	63
25	11	20	32	48	65
30	11	20	32	48	65
35	11	20	32	48	65
40	11	20	32	48	65
45	11	19	31	45	62
50	10	18	29	42	58
55	9	17	27	39	53
60	8	15	24	36	49
65	8	14	22	32	44
70	7	12	20	29	40
75	6	11	18	26	35
80	5	10	16	23	32
85	5	9	14	21	28
90	4	8	13	19	26