Smith Machine Shrug Standards

Measured in lb

Smith Machine Shrug 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 Smith Machine Shrug standards are based on 7,579 lifts by Strength Level users

Male
Female

Male

Male Smith Machine Shrug Standards (lb)

Weight

Strength Level	Weight
Beginner	115 lb
Novice	192 lb
Intermediate	293 lb
Advanced	416 lb
Elite	554 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.75x
Advanced	2.25x
Elite	3.00x

How much should I be able to Smith Machine Shrug? (lb)

What is the average Smith Machine Shrug? The average Smith Machine Shrug weight for a male lifter is 293 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Smith Machine Shrug? Male beginners should aim to lift 115 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	59	112	186	278	384
120	69	125	203	299	408
130	78	138	220	319	432
140	88	151	235	338	454
150	97	163	251	356	475
160	107	175	265	374	495
170	116	187	279	391	514
180	125	198	293	407	533
190	133	209	306	422	550
200	142	219	319	437	568
210	150	230	332	452	584
220	158	240	344	466	600
230	166	250	355	480	616
240	174	259	367	493	631
250	182	269	378	506	645
260	189	278	389	518	659
270	197	287	399	531	673
280	204	296	410	543	687
290	211	304	420	554	700
300	218	313	430	566	712
310	225	321	439	577	725

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	98	163	250	354	471
20	112	187	286	406	540
25	115	192	293	416	554
30	115	192	293	416	554
35	115	192	293	416	554
40	115	192	293	416	554
45	109	182	278	395	525
50	102	171	261	371	493
55	95	158	241	343	456
60	86	144	220	313	416
65	78	130	199	283	376
70	70	117	179	254	337
75	63	104	160	227	302
80	56	93	143	203	270
85	50	84	128	182	242
90	45	75	115	164	218

How many sets and reps of Smith Machine Shrug should I do?

These are the most popular Smith Machine Shrug workouts done by male lifters:

5x10 17%

3x10 13%

3x12 12%

3x15 9%

4x15 8%

4x10 6%

3x8 4%

5x15 3%

3x9 2%

4x12 2%

Rank	Sets	Reps	Percent	Workouts
1	5	10	17%	76
2	3	10	13%	58
3	3	12	12%	56
4	3	15	9%	39
5	4	15	8%	35
6	4	10	6%	27
7	3	8	4%	18
8	5	15	3%	15
9	3	9	2%	10
9	4	12	2%	10

Calculate Your Strength Level

Female

Female Smith Machine Shrug Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	34 lb
Novice	79 lb
Intermediate	146 lb
Advanced	233 lb
Elite	335 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.50x
Elite	2.25x

How much should I be able to Smith Machine Shrug? (lb)

What is the average Smith Machine Shrug? The average Smith Machine Shrug weight for a female lifter is 146 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Smith Machine Shrug? Female beginners should aim to lift 34 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	43	92	160	243
100	18	50	103	174	260
110	22	58	113	187	276
120	26	64	123	200	290
130	31	71	132	211	305
140	35	78	141	223	318
150	39	84	149	233	331
160	43	90	157	243	343
170	48	96	165	253	354
180	52	102	173	262	365
190	56	108	180	271	376
200	60	113	187	280	386
210	64	118	194	288	396
220	67	124	201	297	405
230	71	129	207	304	415
240	75	134	214	312	423
250	78	139	220	319	432
260	82	143	226	327	440

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	67	124	198	285
20	33	77	142	227	326
25	34	79	146	233	335
30	34	79	146	233	335
35	34	79	146	233	335
40	34	79	146	233	335
45	32	75	138	221	318
50	30	70	130	207	298
55	28	65	120	192	276
60	26	59	110	175	252
65	23	54	99	158	228
70	21	48	89	142	204
75	19	43	79	127	183
80	17	39	71	114	163
85	15	35	64	102	146
90	13	31	57	92	132

How many sets and reps of Smith Machine Shrug should I do?

These are the most popular Smith Machine Shrug workouts done by female lifters:

3x10 22%

3x15 22%

4x10 22%

3x14 11%

7x10 11%

3x8 11%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	2
1	3	15	22%	2
1	4	10	22%	2
4	3	14	11%	1
4	7	10	11%	1
4	3	8	11%	1

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

Smith Machine Shrug (EN)
Schulterheben in der Multipresse (DE)
Encogimientos en multipower (ES)
Szrugsy na maszynie Smitha (PL)
Scrollata di Spalle alla Smith Machine (IT)
Encolhimento de ombros na máquina Smith (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	59	112	186	278	384
120	69	125	203	299	408
130	78	138	220	319	432
140	88	151	235	338	454
150	97	163	251	356	475
160	107	175	265	374	495
170	116	187	279	391	514
180	125	198	293	407	533
190	133	209	306	422	550
200	142	219	319	437	568
210	150	230	332	452	584
220	158	240	344	466	600
230	166	250	355	480	616
240	174	259	367	493	631
250	182	269	378	506	645
260	189	278	389	518	659
270	197	287	399	531	673
280	204	296	410	543	687
290	211	304	420	554	700
300	218	313	430	566	712
310	225	321	439	577	725

Age	Beg.	Nov.	Int.	Adv.	Elite
15	98	163	250	354	471
20	112	187	286	406	540
25	115	192	293	416	554
30	115	192	293	416	554
35	115	192	293	416	554
40	115	192	293	416	554
45	109	182	278	395	525
50	102	171	261	371	493
55	95	158	241	343	456
60	86	144	220	313	416
65	78	130	199	283	376
70	70	117	179	254	337
75	63	104	160	227	302
80	56	93	143	203	270
85	50	84	128	182	242
90	45	75	115	164	218

Rank	Sets	Reps	Percent	Workouts
1	5	10	17%	76
2	3	10	13%	58
3	3	12	12%	56
4	3	15	9%	39
5	4	15	8%	35
6	4	10	6%	27
7	3	8	4%	18
8	5	15	3%	15
9	3	9	2%	10
9	4	12	2%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	43	92	160	243
100	18	50	103	174	260
110	22	58	113	187	276
120	26	64	123	200	290
130	31	71	132	211	305
140	35	78	141	223	318
150	39	84	149	233	331
160	43	90	157	243	343
170	48	96	165	253	354
180	52	102	173	262	365
190	56	108	180	271	376
200	60	113	187	280	386
210	64	118	194	288	396
220	67	124	201	297	405
230	71	129	207	304	415
240	75	134	214	312	423
250	78	139	220	319	432
260	82	143	226	327	440

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	67	124	198	285
20	33	77	142	227	326
25	34	79	146	233	335
30	34	79	146	233	335
35	34	79	146	233	335
40	34	79	146	233	335
45	32	75	138	221	318
50	30	70	130	207	298
55	28	65	120	192	276
60	26	59	110	175	252
65	23	54	99	158	228
70	21	48	89	142	204
75	19	43	79	127	183
80	17	39	71	114	163
85	15	35	64	102	146
90	13	31	57	92	132

BW	Beg.	Nov.	Int.	Adv.	Elite
110	59	112	186	278	384
120	69	125	203	299	408
130	78	138	220	319	432
140	88	151	235	338	454
150	97	163	251	356	475
160	107	175	265	374	495
170	116	187	279	391	514
180	125	198	293	407	533
190	133	209	306	422	550
200	142	219	319	437	568
210	150	230	332	452	584
220	158	240	344	466	600
230	166	250	355	480	616
240	174	259	367	493	631
250	182	269	378	506	645
260	189	278	389	518	659
270	197	287	399	531	673
280	204	296	410	543	687
290	211	304	420	554	700
300	218	313	430	566	712
310	225	321	439	577	725

Age	Beg.	Nov.	Int.	Adv.	Elite
15	98	163	250	354	471
20	112	187	286	406	540
25	115	192	293	416	554
30	115	192	293	416	554
35	115	192	293	416	554
40	115	192	293	416	554
45	109	182	278	395	525
50	102	171	261	371	493
55	95	158	241	343	456
60	86	144	220	313	416
65	78	130	199	283	376
70	70	117	179	254	337
75	63	104	160	227	302
80	56	93	143	203	270
85	50	84	128	182	242
90	45	75	115	164	218

Rank	Sets	Reps	Percent	Workouts
1	5	10	17%	76
2	3	10	13%	58
3	3	12	12%	56
4	3	15	9%	39
5	4	15	8%	35
6	4	10	6%	27
7	3	8	4%	18
8	5	15	3%	15
9	3	9	2%	10
9	4	12	2%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	43	92	160	243
100	18	50	103	174	260
110	22	58	113	187	276
120	26	64	123	200	290
130	31	71	132	211	305
140	35	78	141	223	318
150	39	84	149	233	331
160	43	90	157	243	343
170	48	96	165	253	354
180	52	102	173	262	365
190	56	108	180	271	376
200	60	113	187	280	386
210	64	118	194	288	396
220	67	124	201	297	405
230	71	129	207	304	415
240	75	134	214	312	423
250	78	139	220	319	432
260	82	143	226	327	440

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	67	124	198	285
20	33	77	142	227	326
25	34	79	146	233	335
30	34	79	146	233	335
35	34	79	146	233	335
40	34	79	146	233	335
45	32	75	138	221	318
50	30	70	130	207	298
55	28	65	120	192	276
60	26	59	110	175	252
65	23	54	99	158	228
70	21	48	89	142	204
75	19	43	79	127	183
80	17	39	71	114	163
85	15	35	64	102	146
90	13	31	57	92	132

BW	Beg.	Nov.	Int.	Adv.	Elite
110	59	112	186	278	384
120	69	125	203	299	408
130	78	138	220	319	432
140	88	151	235	338	454
150	97	163	251	356	475
160	107	175	265	374	495
170	116	187	279	391	514
180	125	198	293	407	533
190	133	209	306	422	550
200	142	219	319	437	568
210	150	230	332	452	584
220	158	240	344	466	600
230	166	250	355	480	616
240	174	259	367	493	631
250	182	269	378	506	645
260	189	278	389	518	659
270	197	287	399	531	673
280	204	296	410	543	687
290	211	304	420	554	700
300	218	313	430	566	712
310	225	321	439	577	725

Age	Beg.	Nov.	Int.	Adv.	Elite
15	98	163	250	354	471
20	112	187	286	406	540
25	115	192	293	416	554
30	115	192	293	416	554
35	115	192	293	416	554
40	115	192	293	416	554
45	109	182	278	395	525
50	102	171	261	371	493
55	95	158	241	343	456
60	86	144	220	313	416
65	78	130	199	283	376
70	70	117	179	254	337
75	63	104	160	227	302
80	56	93	143	203	270
85	50	84	128	182	242
90	45	75	115	164	218

Rank	Sets	Reps	Percent	Workouts
1	5	10	17%	76
2	3	10	13%	58
3	3	12	12%	56
4	3	15	9%	39
5	4	15	8%	35
6	4	10	6%	27
7	3	8	4%	18
8	5	15	3%	15
9	3	9	2%	10
9	4	12	2%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	43	92	160	243
100	18	50	103	174	260
110	22	58	113	187	276
120	26	64	123	200	290
130	31	71	132	211	305
140	35	78	141	223	318
150	39	84	149	233	331
160	43	90	157	243	343
170	48	96	165	253	354
180	52	102	173	262	365
190	56	108	180	271	376
200	60	113	187	280	386
210	64	118	194	288	396
220	67	124	201	297	405
230	71	129	207	304	415
240	75	134	214	312	423
250	78	139	220	319	432
260	82	143	226	327	440

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	67	124	198	285
20	33	77	142	227	326
25	34	79	146	233	335
30	34	79	146	233	335
35	34	79	146	233	335
40	34	79	146	233	335
45	32	75	138	221	318
50	30	70	130	207	298
55	28	65	120	192	276
60	26	59	110	175	252
65	23	54	99	158	228
70	21	48	89	142	204
75	19	43	79	127	183
80	17	39	71	114	163
85	15	35	64	102	146
90	13	31	57	92	132