Renegade Row Standards (kg)

The average Renegade Row is 24 kg for men and 14 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	4 kg
Novice	11 kg
Intermediate	24 kg
Advanced	41 kg
Elite	63 kg

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? (kg)

What is the average Renegade Row? The average Renegade Row weight for a male lifter is 24 kg (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 4 kg (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
50	1	6	15	29	47
55	1	7	17	32	50
60	2	8	19	34	53
65	3	9	20	36	56
70	3	10	22	38	58
75	4	11	24	40	61
80	4	12	25	42	63
85	5	13	26	44	65
90	5	14	28	46	67
95	6	15	29	48	69
100	7	16	30	49	71
105	7	17	32	51	73
110	8	18	33	52	75
115	8	19	34	54	77
120	9	20	35	55	79
125	10	20	36	57	80
130	10	21	37	58	82
135	11	22	38	59	83
140	11	23	39	61	85

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	10	20	35	53
20	3	11	23	40	61
25	4	11	24	41	63
30	4	11	24	41	63
35	4	11	24	41	63
40	4	11	24	41	63
45	3	11	23	39	59
50	3	10	21	37	55
55	3	9	20	34	51
60	3	8	18	31	47
65	2	8	16	28	42
70	2	7	15	25	38
75	2	6	13	23	34
80	2	5	12	20	31
85	2	5	10	18	27
90	1	4	9	16	25

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	8 kg
Intermediate	14 kg
Advanced	23 kg
Elite	33 kg

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? (kg)

What is the average Renegade Row? The average Renegade Row weight for a female lifter is 14 kg (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 3 kg (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
40	3	6	13	21	30
45	3	7	13	21	31
50	3	7	13	22	31
55	3	7	14	22	32
60	3	8	14	22	32
65	3	8	14	23	33
70	4	8	15	23	33
75	4	8	15	23	34
80	4	8	15	24	34
85	4	9	15	24	34
90	4	9	16	24	35
95	4	9	16	25	35
100	4	9	16	25	35
105	4	9	16	25	36
110	4	9	16	25	36
115	5	9	17	26	36
120	5	10	17	26	36

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	7	12	19	28
20	3	7	14	22	32
25	3	8	14	23	33
30	3	8	14	23	33
35	3	8	14	23	33
40	3	8	14	23	33
45	3	7	13	21	31
50	3	7	13	20	29
55	3	6	12	19	27
60	2	6	11	17	24
65	2	5	10	15	22
70	2	5	9	14	20
75	2	4	8	12	18
80	2	4	7	11	16
85	1	3	6	10	14
90	1	3	6	9	13

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
50	1	6	15	29	47
55	1	7	17	32	50
60	2	8	19	34	53
65	3	9	20	36	56
70	3	10	22	38	58
75	4	11	24	40	61
80	4	12	25	42	63
85	5	13	26	44	65
90	5	14	28	46	67
95	6	15	29	48	69
100	7	16	30	49	71
105	7	17	32	51	73
110	8	18	33	52	75
115	8	19	34	54	77
120	9	20	35	55	79
125	10	20	36	57	80
130	10	21	37	58	82
135	11	22	38	59	83
140	11	23	39	61	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	10	20	35	53
20	3	11	23	40	61
25	4	11	24	41	63
30	4	11	24	41	63
35	4	11	24	41	63
40	4	11	24	41	63
45	3	11	23	39	59
50	3	10	21	37	55
55	3	9	20	34	51
60	3	8	18	31	47
65	2	8	16	28	42
70	2	7	15	25	38
75	2	6	13	23	34
80	2	5	12	20	31
85	2	5	10	18	27
90	1	4	9	16	25

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
40	3	6	13	21	30
45	3	7	13	21	31
50	3	7	13	22	31
55	3	7	14	22	32
60	3	8	14	22	32
65	3	8	14	23	33
70	4	8	15	23	33
75	4	8	15	23	34
80	4	8	15	24	34
85	4	9	15	24	34
90	4	9	16	24	35
95	4	9	16	25	35
100	4	9	16	25	35
105	4	9	16	25	36
110	4	9	16	25	36
115	5	9	17	26	36
120	5	10	17	26	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	7	12	19	28
20	3	7	14	22	32
25	3	8	14	23	33
30	3	8	14	23	33
35	3	8	14	23	33
40	3	8	14	23	33
45	3	7	13	21	31
50	3	7	13	20	29
55	3	6	12	19	27
60	2	6	11	17	24
65	2	5	10	15	22
70	2	5	9	14	20
75	2	4	8	12	18
80	2	4	7	11	16
85	1	3	6	10	14
90	1	3	6	9	13

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
50	1	6	15	29	47
55	1	7	17	32	50
60	2	8	19	34	53
65	3	9	20	36	56
70	3	10	22	38	58
75	4	11	24	40	61
80	4	12	25	42	63
85	5	13	26	44	65
90	5	14	28	46	67
95	6	15	29	48	69
100	7	16	30	49	71
105	7	17	32	51	73
110	8	18	33	52	75
115	8	19	34	54	77
120	9	20	35	55	79
125	10	20	36	57	80
130	10	21	37	58	82
135	11	22	38	59	83
140	11	23	39	61	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	10	20	35	53
20	3	11	23	40	61
25	4	11	24	41	63
30	4	11	24	41	63
35	4	11	24	41	63
40	4	11	24	41	63
45	3	11	23	39	59
50	3	10	21	37	55
55	3	9	20	34	51
60	3	8	18	31	47
65	2	8	16	28	42
70	2	7	15	25	38
75	2	6	13	23	34
80	2	5	12	20	31
85	2	5	10	18	27
90	1	4	9	16	25

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
40	3	6	13	21	30
45	3	7	13	21	31
50	3	7	13	22	31
55	3	7	14	22	32
60	3	8	14	22	32
65	3	8	14	23	33
70	4	8	15	23	33
75	4	8	15	23	34
80	4	8	15	24	34
85	4	9	15	24	34
90	4	9	16	24	35
95	4	9	16	25	35
100	4	9	16	25	35
105	4	9	16	25	36
110	4	9	16	25	36
115	5	9	17	26	36
120	5	10	17	26	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	7	12	19	28
20	3	7	14	22	32
25	3	8	14	23	33
30	3	8	14	23	33
35	3	8	14	23	33
40	3	8	14	23	33
45	3	7	13	21	31
50	3	7	13	20	29
55	3	6	12	19	27
60	2	6	11	17	24
65	2	5	10	15	22
70	2	5	9	14	20
75	2	4	8	12	18
80	2	4	7	11	16
85	1	3	6	10	14
90	1	3	6	9	13

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 (kg)

Male

Male Renegade Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Renegade Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	1	6	15	29	47
55	1	7	17	32	50
60	2	8	19	34	53
65	3	9	20	36	56
70	3	10	22	38	58
75	4	11	24	40	61
80	4	12	25	42	63
85	5	13	26	44	65
90	5	14	28	46	67
95	6	15	29	48	69
100	7	16	30	49	71
105	7	17	32	51	73
110	8	18	33	52	75
115	8	19	34	54	77
120	9	20	35	55	79
125	10	20	36	57	80
130	10	21	37	58	82
135	11	22	38	59	83
140	11	23	39	61	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	10	20	35	53
20	3	11	23	40	61
25	4	11	24	41	63
30	4	11	24	41	63
35	4	11	24	41	63
40	4	11	24	41	63
45	3	11	23	39	59
50	3	10	21	37	55
55	3	9	20	34	51
60	3	8	18	31	47
65	2	8	16	28	42
70	2	7	15	25	38
75	2	6	13	23	34
80	2	5	12	20	31
85	2	5	10	18	27
90	1	4	9	16	25

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
40	3	6	13	21	30
45	3	7	13	21	31
50	3	7	13	22	31
55	3	7	14	22	32
60	3	8	14	22	32
65	3	8	14	23	33
70	4	8	15	23	33
75	4	8	15	23	34
80	4	8	15	24	34
85	4	9	15	24	34
90	4	9	16	24	35
95	4	9	16	25	35
100	4	9	16	25	35
105	4	9	16	25	36
110	4	9	16	25	36
115	5	9	17	26	36
120	5	10	17	26	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	7	12	19	28
20	3	7	14	22	32
25	3	8	14	23	33
30	3	8	14	23	33
35	3	8	14	23	33
40	3	8	14	23	33
45	3	7	13	21	31
50	3	7	13	20	29
55	3	6	12	19	27
60	2	6	11	17	24
65	2	5	10	15	22
70	2	5	9	14	20
75	2	4	8	12	18
80	2	4	7	11	16
85	1	3	6	10	14
90	1	3	6	9	13

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