Seated Calf Raise Standards

Measured in kg

Seated Calf Raise 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 Seated Calf Raise standards are based on 158,577 lifts by Strength Level users

How To

Male
Female

Male

Male Seated Calf Raise Standards (kg)

Weight

Strength Level	Weight
Beginner	22 kg
Novice	53 kg
Intermediate	100 kg
Advanced	162 kg
Elite	235 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.25x
Advanced	2.00x
Elite	3.00x

How much should I be able to Seated Calf Raise? (kg)

What is the average Seated Calf Raise? The average Seated Calf Raise weight for a male lifter is 100 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Seated Calf Raise? Male beginners should aim to lift 22 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	29	64	112	171
55	11	34	71	121	183
60	14	38	77	130	193
65	16	43	84	139	204
70	19	47	90	147	213
75	22	52	96	154	223
80	25	56	102	162	231
85	28	60	108	169	240
90	31	64	113	176	248
95	33	68	118	182	256
100	36	72	124	188	263
105	39	76	129	195	270
110	42	80	133	201	277
115	44	84	138	206	284
120	47	87	143	212	291
125	49	91	147	217	297
130	52	94	151	223	303
135	54	97	156	228	309
140	57	101	160	233	315

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	45	86	138	200
20	22	52	98	158	229
25	22	53	100	162	235
30	22	53	100	162	235
35	22	53	100	162	235
40	22	53	100	162	235
45	21	51	95	154	223
50	20	48	89	144	209
55	18	44	83	134	193
60	17	40	75	122	177
65	15	36	68	110	160
70	14	33	61	99	143
75	12	29	55	88	128
80	11	26	49	79	114
85	10	23	44	71	103
90	9	21	40	64	92

How many sets and reps of Seated Calf Raise should I do?

These are the most popular Seated Calf Raise workouts done by male lifters:

3x10 13%

3x12 12%

3x15 8%

4x10 6%

4x12 6%

4x15 6%

3x20 5%

3x8 4%

5x10 4%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	896
2	3	12	12%	815
3	3	15	8%	550
4	4	10	6%	407
5	4	12	6%	404
6	4	15	6%	390
7	3	20	5%	351
8	3	8	4%	272
9	5	10	4%	241
10	4	8	3%	187

Calculate Your Strength Level

Female

Female Seated Calf Raise Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	13 kg
Novice	35 kg
Intermediate	69 kg
Advanced	115 kg
Elite	168 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.75x
Elite	2.50x

How much should I be able to Seated Calf Raise? (kg)

What is the average Seated Calf Raise? The average Seated Calf Raise weight for a female lifter is 69 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Seated Calf Raise? Female beginners should aim to lift 13 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	20	46	83	129
45	7	24	51	90	137
50	9	27	56	96	144
55	11	30	60	102	151
60	12	33	64	107	157
65	14	35	68	112	163
70	16	38	72	117	169
75	17	41	75	121	175
80	19	43	79	125	180
85	21	45	82	129	185
90	22	48	85	133	189
95	24	50	88	137	194
100	25	52	91	141	198
105	27	54	94	144	202
110	28	56	97	147	206
115	30	58	99	151	210
120	31	60	102	154	213

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	30	59	98	143
20	13	34	67	112	164
25	13	35	69	115	168
30	13	35	69	115	168
35	13	35	69	115	168
40	13	35	69	115	168
45	13	33	66	109	160
50	12	31	62	102	150
55	11	29	57	94	139
60	10	27	52	86	127
65	9	24	47	78	114
70	8	22	42	70	103
75	7	19	38	62	92
80	7	17	34	56	82
85	6	15	30	50	74
90	5	14	27	45	66

How many sets and reps of Seated Calf Raise should I do?

These are the most popular Seated Calf Raise workouts done by female lifters:

3x10 21%

4x10 11%

3x12 11%

3x15 8%

4x12 7%

3x8 5%

3x20 3%

4x15 3%

2x10 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	174
2	4	10	11%	89
3	3	12	11%	86
4	3	15	8%	69
5	4	12	7%	56
6	3	8	5%	37
7	3	20	3%	27
8	4	15	3%	26
9	2	10	3%	24
9	4	8	3%	24

Calculate Your Strength Level

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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.

Other Languages

Seated Calf Raise (EN)
Wadenheben sitzend (DE)
Elevación de gemelo en máquina sentado (ES)
Lever de mollets assis (FR)
Wspięcie na palce siedząc (PL)
Calf Raise da Seduti (IT)
Elevação de gémeos sentado (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	29	64	112	171
55	11	34	71	121	183
60	14	38	77	130	193
65	16	43	84	139	204
70	19	47	90	147	213
75	22	52	96	154	223
80	25	56	102	162	231
85	28	60	108	169	240
90	31	64	113	176	248
95	33	68	118	182	256
100	36	72	124	188	263
105	39	76	129	195	270
110	42	80	133	201	277
115	44	84	138	206	284
120	47	87	143	212	291
125	49	91	147	217	297
130	52	94	151	223	303
135	54	97	156	228	309
140	57	101	160	233	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	45	86	138	200
20	22	52	98	158	229
25	22	53	100	162	235
30	22	53	100	162	235
35	22	53	100	162	235
40	22	53	100	162	235
45	21	51	95	154	223
50	20	48	89	144	209
55	18	44	83	134	193
60	17	40	75	122	177
65	15	36	68	110	160
70	14	33	61	99	143
75	12	29	55	88	128
80	11	26	49	79	114
85	10	23	44	71	103
90	9	21	40	64	92

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	896
2	3	12	12%	815
3	3	15	8%	550
4	4	10	6%	407
5	4	12	6%	404
6	4	15	6%	390
7	3	20	5%	351
8	3	8	4%	272
9	5	10	4%	241
10	4	8	3%	187

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	20	46	83	129
45	7	24	51	90	137
50	9	27	56	96	144
55	11	30	60	102	151
60	12	33	64	107	157
65	14	35	68	112	163
70	16	38	72	117	169
75	17	41	75	121	175
80	19	43	79	125	180
85	21	45	82	129	185
90	22	48	85	133	189
95	24	50	88	137	194
100	25	52	91	141	198
105	27	54	94	144	202
110	28	56	97	147	206
115	30	58	99	151	210
120	31	60	102	154	213

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	30	59	98	143
20	13	34	67	112	164
25	13	35	69	115	168
30	13	35	69	115	168
35	13	35	69	115	168
40	13	35	69	115	168
45	13	33	66	109	160
50	12	31	62	102	150
55	11	29	57	94	139
60	10	27	52	86	127
65	9	24	47	78	114
70	8	22	42	70	103
75	7	19	38	62	92
80	7	17	34	56	82
85	6	15	30	50	74
90	5	14	27	45	66

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	174
2	4	10	11%	89
3	3	12	11%	86
4	3	15	8%	69
5	4	12	7%	56
6	3	8	5%	37
7	3	20	3%	27
8	4	15	3%	26
9	2	10	3%	24
9	4	8	3%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	29	64	112	171
55	11	34	71	121	183
60	14	38	77	130	193
65	16	43	84	139	204
70	19	47	90	147	213
75	22	52	96	154	223
80	25	56	102	162	231
85	28	60	108	169	240
90	31	64	113	176	248
95	33	68	118	182	256
100	36	72	124	188	263
105	39	76	129	195	270
110	42	80	133	201	277
115	44	84	138	206	284
120	47	87	143	212	291
125	49	91	147	217	297
130	52	94	151	223	303
135	54	97	156	228	309
140	57	101	160	233	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	45	86	138	200
20	22	52	98	158	229
25	22	53	100	162	235
30	22	53	100	162	235
35	22	53	100	162	235
40	22	53	100	162	235
45	21	51	95	154	223
50	20	48	89	144	209
55	18	44	83	134	193
60	17	40	75	122	177
65	15	36	68	110	160
70	14	33	61	99	143
75	12	29	55	88	128
80	11	26	49	79	114
85	10	23	44	71	103
90	9	21	40	64	92

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	896
2	3	12	12%	815
3	3	15	8%	550
4	4	10	6%	407
5	4	12	6%	404
6	4	15	6%	390
7	3	20	5%	351
8	3	8	4%	272
9	5	10	4%	241
10	4	8	3%	187

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	20	46	83	129
45	7	24	51	90	137
50	9	27	56	96	144
55	11	30	60	102	151
60	12	33	64	107	157
65	14	35	68	112	163
70	16	38	72	117	169
75	17	41	75	121	175
80	19	43	79	125	180
85	21	45	82	129	185
90	22	48	85	133	189
95	24	50	88	137	194
100	25	52	91	141	198
105	27	54	94	144	202
110	28	56	97	147	206
115	30	58	99	151	210
120	31	60	102	154	213

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	30	59	98	143
20	13	34	67	112	164
25	13	35	69	115	168
30	13	35	69	115	168
35	13	35	69	115	168
40	13	35	69	115	168
45	13	33	66	109	160
50	12	31	62	102	150
55	11	29	57	94	139
60	10	27	52	86	127
65	9	24	47	78	114
70	8	22	42	70	103
75	7	19	38	62	92
80	7	17	34	56	82
85	6	15	30	50	74
90	5	14	27	45	66

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	174
2	4	10	11%	89
3	3	12	11%	86
4	3	15	8%	69
5	4	12	7%	56
6	3	8	5%	37
7	3	20	3%	27
8	4	15	3%	26
9	2	10	3%	24
9	4	8	3%	24

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	29	64	112	171
55	11	34	71	121	183
60	14	38	77	130	193
65	16	43	84	139	204
70	19	47	90	147	213
75	22	52	96	154	223
80	25	56	102	162	231
85	28	60	108	169	240
90	31	64	113	176	248
95	33	68	118	182	256
100	36	72	124	188	263
105	39	76	129	195	270
110	42	80	133	201	277
115	44	84	138	206	284
120	47	87	143	212	291
125	49	91	147	217	297
130	52	94	151	223	303
135	54	97	156	228	309
140	57	101	160	233	315

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	45	86	138	200
20	22	52	98	158	229
25	22	53	100	162	235
30	22	53	100	162	235
35	22	53	100	162	235
40	22	53	100	162	235
45	21	51	95	154	223
50	20	48	89	144	209
55	18	44	83	134	193
60	17	40	75	122	177
65	15	36	68	110	160
70	14	33	61	99	143
75	12	29	55	88	128
80	11	26	49	79	114
85	10	23	44	71	103
90	9	21	40	64	92

Rank	Sets	Reps	Percent	Workouts
1	3	10	13%	896
2	3	12	12%	815
3	3	15	8%	550
4	4	10	6%	407
5	4	12	6%	404
6	4	15	6%	390
7	3	20	5%	351
8	3	8	4%	272
9	5	10	4%	241
10	4	8	3%	187

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	20	46	83	129
45	7	24	51	90	137
50	9	27	56	96	144
55	11	30	60	102	151
60	12	33	64	107	157
65	14	35	68	112	163
70	16	38	72	117	169
75	17	41	75	121	175
80	19	43	79	125	180
85	21	45	82	129	185
90	22	48	85	133	189
95	24	50	88	137	194
100	25	52	91	141	198
105	27	54	94	144	202
110	28	56	97	147	206
115	30	58	99	151	210
120	31	60	102	154	213

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	30	59	98	143
20	13	34	67	112	164
25	13	35	69	115	168
30	13	35	69	115	168
35	13	35	69	115	168
40	13	35	69	115	168
45	13	33	66	109	160
50	12	31	62	102	150
55	11	29	57	94	139
60	10	27	52	86	127
65	9	24	47	78	114
70	8	22	42	70	103
75	7	19	38	62	92
80	7	17	34	56	82
85	6	15	30	50	74
90	5	14	27	45	66

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	174
2	4	10	11%	89
3	3	12	11%	86
4	3	15	8%	69
5	4	12	7%	56
6	3	8	5%	37
7	3	20	3%	27
8	4	15	3%	26
9	2	10	3%	24
9	4	8	3%	24