Renegade Row Standards (lb)

The average Renegade Row is 53 lb for men and 31 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Renegade Row strength standards are based on 55,564 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Renegade Row Standards (lb)

Weight

Strength Level	Weight
Beginner	8 lb
Novice	25 lb
Intermediate	53 lb
Advanced	91 lb
Elite	138 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.30x
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 53 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 8 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	13	34	65	104
120	3	15	37	70	110
130	4	17	41	74	115
140	5	19	44	79	121
150	6	22	47	83	126
160	7	24	50	87	131
170	9	26	53	91	136
180	10	28	56	95	140
190	11	30	59	98	145
200	12	32	62	102	149
210	13	33	64	105	153
220	15	35	67	108	157
230	16	37	69	111	161
240	17	39	72	114	165
250	18	41	74	117	168
260	19	42	76	120	172
270	20	44	79	123	175
280	21	46	81	126	178
290	23	47	83	129	182
300	24	49	85	131	185
310	25	51	87	134	188

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	21	45	78	118
20	8	24	51	89	135
25	8	25	53	91	138
30	8	25	53	91	138
35	8	25	53	91	138
40	8	25	53	91	138
45	7	23	50	87	131
50	7	22	47	81	122
55	6	20	43	75	113
60	6	18	39	68	103
65	5	17	36	62	93
70	5	15	32	56	84
75	4	13	29	50	75
80	4	12	26	45	67
85	3	11	23	40	60
90	3	10	21	36	54

How many sets and reps of Renegade Row should I do?

These are the most popular Renegade Row workouts done by male lifters:

3x10 16%

3x8 16%

4x12 8%

4x10 8%

3x12 7%

4x8 6%

3x15 4%

3x7 3%

5x5 3%

5x4 2%

4x6 2%

2x30 2%

2x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	38
2	3	8	16%	37
3	4	12	8%	19
4	4	10	8%	18
5	3	12	7%	16
6	4	8	6%	14
7	3	15	4%	10
8	3	7	3%	6
8	5	5	3%	6
10	5	4	2%	4
10	4	6	2%	4
10	2	30	2%	4
10	2	8	2%	4

Female

Female Renegade Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 lb
Novice	17 lb
Intermediate	31 lb
Advanced	50 lb
Elite	72 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.50x

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 31 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 7 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	14	28	45	66
100	6	15	29	46	68
110	6	16	29	47	69
120	7	16	30	48	70
130	7	17	31	49	71
140	7	17	31	50	72
150	8	17	32	51	73
160	8	18	32	51	74
170	8	18	33	52	74
180	8	19	33	53	75
190	9	19	34	53	76
200	9	19	34	54	76
210	9	20	35	54	77
220	9	20	35	55	78
230	10	20	36	55	78
240	10	20	36	56	79
250	10	21	36	56	79
260	10	21	37	57	80

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	27	43	61
20	7	16	30	49	70
25	7	17	31	50	72
30	7	17	31	50	72
35	7	17	31	50	72
40	7	17	31	50	72
45	7	16	30	47	68
50	6	15	28	44	64
55	6	14	26	41	59
60	5	13	23	37	54
65	5	11	21	34	49
70	4	10	19	30	44
75	4	9	17	27	39
80	4	8	15	24	35
85	3	7	14	22	31
90	3	7	12	20	28

How many sets and reps of Renegade Row should I do?

These are the most popular Renegade Row workouts done by female lifters:

3x10 20%

3x12 17%

4x10 8%

3x8 7%

2x8 4%

4x8 4%

3x6 3%

2x12 3%

3x20 3%

2x10 2%

4x20 2%

5x6 2%

4x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	27
2	3	12	17%	23
3	4	10	8%	11
4	3	8	7%	9
5	2	8	4%	5
5	4	8	4%	5
7	3	6	3%	4
7	2	12	3%	4
7	3	20	3%	4
10	2	10	2%	3
10	4	20	2%	3
10	5	6	2%	3
10	4	6	2%	3

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Renegade Row strength standards

Strength Level analysed 1,755 qualifying results from 55,564 community lifts to produce our Renegade Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	55,564
Qualifying results	1,755
Male results	1,182
Female results	573
Data start	15 August 2020
Data cutoff	3 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	13	34	65	104
120	3	15	37	70	110
130	4	17	41	74	115
140	5	19	44	79	121
150	6	22	47	83	126
160	7	24	50	87	131
170	9	26	53	91	136
180	10	28	56	95	140
190	11	30	59	98	145
200	12	32	62	102	149
210	13	33	64	105	153
220	15	35	67	108	157
230	16	37	69	111	161
240	17	39	72	114	165
250	18	41	74	117	168
260	19	42	76	120	172
270	20	44	79	123	175
280	21	46	81	126	178
290	23	47	83	129	182
300	24	49	85	131	185
310	25	51	87	134	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	21	45	78	118
20	8	24	51	89	135
25	8	25	53	91	138
30	8	25	53	91	138
35	8	25	53	91	138
40	8	25	53	91	138
45	7	23	50	87	131
50	7	22	47	81	122
55	6	20	43	75	113
60	6	18	39	68	103
65	5	17	36	62	93
70	5	15	32	56	84
75	4	13	29	50	75
80	4	12	26	45	67
85	3	11	23	40	60
90	3	10	21	36	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	38
2	3	8	16%	37
3	4	12	8%	19
4	4	10	8%	18
5	3	12	7%	16
6	4	8	6%	14
7	3	15	4%	10
8	3	7	3%	6
8	5	5	3%	6
10	5	4	2%	4
10	4	6	2%	4
10	2	30	2%	4
10	2	8	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	14	28	45	66
100	6	15	29	46	68
110	6	16	29	47	69
120	7	16	30	48	70
130	7	17	31	49	71
140	7	17	31	50	72
150	8	17	32	51	73
160	8	18	32	51	74
170	8	18	33	52	74
180	8	19	33	53	75
190	9	19	34	53	76
200	9	19	34	54	76
210	9	20	35	54	77
220	9	20	35	55	78
230	10	20	36	55	78
240	10	20	36	56	79
250	10	21	36	56	79
260	10	21	37	57	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	27	43	61
20	7	16	30	49	70
25	7	17	31	50	72
30	7	17	31	50	72
35	7	17	31	50	72
40	7	17	31	50	72
45	7	16	30	47	68
50	6	15	28	44	64
55	6	14	26	41	59
60	5	13	23	37	54
65	5	11	21	34	49
70	4	10	19	30	44
75	4	9	17	27	39
80	4	8	15	24	35
85	3	7	14	22	31
90	3	7	12	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	27
2	3	12	17%	23
3	4	10	8%	11
4	3	8	7%	9
5	2	8	4%	5
5	4	8	4%	5
7	3	6	3%	4
7	2	12	3%	4
7	3	20	3%	4
10	2	10	2%	3
10	4	20	2%	3
10	5	6	2%	3
10	4	6	2%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	13	34	65	104
120	3	15	37	70	110
130	4	17	41	74	115
140	5	19	44	79	121
150	6	22	47	83	126
160	7	24	50	87	131
170	9	26	53	91	136
180	10	28	56	95	140
190	11	30	59	98	145
200	12	32	62	102	149
210	13	33	64	105	153
220	15	35	67	108	157
230	16	37	69	111	161
240	17	39	72	114	165
250	18	41	74	117	168
260	19	42	76	120	172
270	20	44	79	123	175
280	21	46	81	126	178
290	23	47	83	129	182
300	24	49	85	131	185
310	25	51	87	134	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	21	45	78	118
20	8	24	51	89	135
25	8	25	53	91	138
30	8	25	53	91	138
35	8	25	53	91	138
40	8	25	53	91	138
45	7	23	50	87	131
50	7	22	47	81	122
55	6	20	43	75	113
60	6	18	39	68	103
65	5	17	36	62	93
70	5	15	32	56	84
75	4	13	29	50	75
80	4	12	26	45	67
85	3	11	23	40	60
90	3	10	21	36	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	38
2	3	8	16%	37
3	4	12	8%	19
4	4	10	8%	18
5	3	12	7%	16
6	4	8	6%	14
7	3	15	4%	10
8	3	7	3%	6
8	5	5	3%	6
10	5	4	2%	4
10	4	6	2%	4
10	2	30	2%	4
10	2	8	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	14	28	45	66
100	6	15	29	46	68
110	6	16	29	47	69
120	7	16	30	48	70
130	7	17	31	49	71
140	7	17	31	50	72
150	8	17	32	51	73
160	8	18	32	51	74
170	8	18	33	52	74
180	8	19	33	53	75
190	9	19	34	53	76
200	9	19	34	54	76
210	9	20	35	54	77
220	9	20	35	55	78
230	10	20	36	55	78
240	10	20	36	56	79
250	10	21	36	56	79
260	10	21	37	57	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	27	43	61
20	7	16	30	49	70
25	7	17	31	50	72
30	7	17	31	50	72
35	7	17	31	50	72
40	7	17	31	50	72
45	7	16	30	47	68
50	6	15	28	44	64
55	6	14	26	41	59
60	5	13	23	37	54
65	5	11	21	34	49
70	4	10	19	30	44
75	4	9	17	27	39
80	4	8	15	24	35
85	3	7	14	22	31
90	3	7	12	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	27
2	3	12	17%	23
3	4	10	8%	11
4	3	8	7%	9
5	2	8	4%	5
5	4	8	4%	5
7	3	6	3%	4
7	2	12	3%	4
7	3	20	3%	4
10	2	10	2%	3
10	4	20	2%	3
10	5	6	2%	3
10	4	6	2%	3

Renegade Row Standards (lb)

Male

Male Renegade Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Renegade Row should I do?

Female

Female Renegade Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Renegade Row should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Renegade Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	13	34	65	104
120	3	15	37	70	110
130	4	17	41	74	115
140	5	19	44	79	121
150	6	22	47	83	126
160	7	24	50	87	131
170	9	26	53	91	136
180	10	28	56	95	140
190	11	30	59	98	145
200	12	32	62	102	149
210	13	33	64	105	153
220	15	35	67	108	157
230	16	37	69	111	161
240	17	39	72	114	165
250	18	41	74	117	168
260	19	42	76	120	172
270	20	44	79	123	175
280	21	46	81	126	178
290	23	47	83	129	182
300	24	49	85	131	185
310	25	51	87	134	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	21	45	78	118
20	8	24	51	89	135
25	8	25	53	91	138
30	8	25	53	91	138
35	8	25	53	91	138
40	8	25	53	91	138
45	7	23	50	87	131
50	7	22	47	81	122
55	6	20	43	75	113
60	6	18	39	68	103
65	5	17	36	62	93
70	5	15	32	56	84
75	4	13	29	50	75
80	4	12	26	45	67
85	3	11	23	40	60
90	3	10	21	36	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	38
2	3	8	16%	37
3	4	12	8%	19
4	4	10	8%	18
5	3	12	7%	16
6	4	8	6%	14
7	3	15	4%	10
8	3	7	3%	6
8	5	5	3%	6
10	5	4	2%	4
10	4	6	2%	4
10	2	30	2%	4
10	2	8	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	14	28	45	66
100	6	15	29	46	68
110	6	16	29	47	69
120	7	16	30	48	70
130	7	17	31	49	71
140	7	17	31	50	72
150	8	17	32	51	73
160	8	18	32	51	74
170	8	18	33	52	74
180	8	19	33	53	75
190	9	19	34	53	76
200	9	19	34	54	76
210	9	20	35	54	77
220	9	20	35	55	78
230	10	20	36	55	78
240	10	20	36	56	79
250	10	21	36	56	79
260	10	21	37	57	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	27	43	61
20	7	16	30	49	70
25	7	17	31	50	72
30	7	17	31	50	72
35	7	17	31	50	72
40	7	17	31	50	72
45	7	16	30	47	68
50	6	15	28	44	64
55	6	14	26	41	59
60	5	13	23	37	54
65	5	11	21	34	49
70	4	10	19	30	44
75	4	9	17	27	39
80	4	8	15	24	35
85	3	7	14	22	31
90	3	7	12	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	27
2	3	12	17%	23
3	4	10	8%	11
4	3	8	7%	9
5	2	8	4%	5
5	4	8	4%	5
7	3	6	3%	4
7	2	12	3%	4
7	3	20	3%	4
10	2	10	2%	3
10	4	20	2%	3
10	5	6	2%	3
10	4	6	2%	3