Smith Machine Shrug Standards (kg)

The average Smith Machine Shrug is 125 kg for men and 74 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Smith Machine Shrug strength standards are based on 97,380 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Smith Machine Shrug Standards (kg)

Weight

Strength Level	Weight
Beginner	54 kg
Novice	85 kg
Intermediate	125 kg
Advanced	173 kg
Elite	226 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.25x
Elite	2.75x

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

What is the average Smith Machine Shrug? The average Smith Machine Shrug weight for a male lifter is 125 kg (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 54 kg (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
50	30	52	81	117	158
55	35	58	89	127	169
60	40	64	97	136	180
65	44	70	104	145	190
70	49	76	112	153	199
75	54	82	118	161	209
80	58	87	125	169	217
85	62	93	131	176	226
90	66	98	137	183	234
95	71	103	143	190	241
100	75	108	149	197	249
105	79	112	154	203	256
110	82	117	160	209	263
115	86	122	165	215	269
120	90	126	170	221	276
125	93	130	175	227	282
130	97	134	180	232	288
135	100	138	185	237	294
140	104	142	189	243	300

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	72	106	147	192
20	52	83	122	168	220
25	54	85	125	173	226
30	54	85	125	173	226
35	54	85	125	173	226
40	54	85	125	173	226
45	51	80	118	164	214
50	48	75	111	153	200
55	44	69	102	141	184
60	40	63	93	129	168
65	36	57	84	117	152
70	33	52	76	105	137
75	29	46	68	94	123
80	26	41	61	84	110
85	24	37	55	76	99
90	21	33	49	68	88

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

Female

Female Smith Machine Shrug Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	21 kg
Novice	43 kg
Intermediate	74 kg
Advanced	115 kg
Elite	161 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.75x
Elite	2.50x

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

What is the average Smith Machine Shrug? The average Smith Machine Shrug weight for a female lifter is 74 kg (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 21 kg (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
40	9	24	47	79	116
45	11	28	53	86	125
50	14	32	58	93	133
55	17	36	63	99	140
60	19	39	68	105	147
65	21	43	73	111	154
70	24	46	77	116	160
75	26	49	81	121	166
80	28	52	85	126	172
85	31	55	89	131	178
90	33	58	93	135	183
95	35	61	96	139	188
100	37	64	100	143	193
105	39	67	103	147	197
110	41	69	106	151	202
115	43	72	109	155	206
120	45	74	112	159	210

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	37	63	98	137
20	20	42	73	112	157
25	21	43	74	115	161
30	21	43	74	115	161
35	21	43	74	115	161
40	21	43	74	115	161
45	20	41	71	109	152
50	19	38	66	101	142
55	17	35	61	94	131
60	16	32	56	85	120
65	14	29	50	77	109
70	13	26	45	70	98
75	11	23	41	62	88
80	10	21	36	56	79
85	9	19	33	50	70
90	8	17	29	45	63

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

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 Smith Machine Shrug strength standards

Strength Level analysed 2,969 qualifying results from 97,380 community lifts to produce our Smith Machine Shrug strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	97,380
Qualifying results	2,969
Male results	2,848
Female results	121
Data start	21 October 2020
Data cutoff	5 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	30	52	81	117	158
55	35	58	89	127	169
60	40	64	97	136	180
65	44	70	104	145	190
70	49	76	112	153	199
75	54	82	118	161	209
80	58	87	125	169	217
85	62	93	131	176	226
90	66	98	137	183	234
95	71	103	143	190	241
100	75	108	149	197	249
105	79	112	154	203	256
110	82	117	160	209	263
115	86	122	165	215	269
120	90	126	170	221	276
125	93	130	175	227	282
130	97	134	180	232	288
135	100	138	185	237	294
140	104	142	189	243	300

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	72	106	147	192
20	52	83	122	168	220
25	54	85	125	173	226
30	54	85	125	173	226
35	54	85	125	173	226
40	54	85	125	173	226
45	51	80	118	164	214
50	48	75	111	153	200
55	44	69	102	141	184
60	40	63	93	129	168
65	36	57	84	117	152
70	33	52	76	105	137
75	29	46	68	94	123
80	26	41	61	84	110
85	24	37	55	76	99
90	21	33	49	68	88

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
40	9	24	47	79	116
45	11	28	53	86	125
50	14	32	58	93	133
55	17	36	63	99	140
60	19	39	68	105	147
65	21	43	73	111	154
70	24	46	77	116	160
75	26	49	81	121	166
80	28	52	85	126	172
85	31	55	89	131	178
90	33	58	93	135	183
95	35	61	96	139	188
100	37	64	100	143	193
105	39	67	103	147	197
110	41	69	106	151	202
115	43	72	109	155	206
120	45	74	112	159	210

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	37	63	98	137
20	20	42	73	112	157
25	21	43	74	115	161
30	21	43	74	115	161
35	21	43	74	115	161
40	21	43	74	115	161
45	20	41	71	109	152
50	19	38	66	101	142
55	17	35	61	94	131
60	16	32	56	85	120
65	14	29	50	77	109
70	13	26	45	70	98
75	11	23	41	62	88
80	10	21	36	56	79
85	9	19	33	50	70
90	8	17	29	45	63

BW	Beg.	Nov.	Int.	Adv.	Elite
50	30	52	81	117	158
55	35	58	89	127	169
60	40	64	97	136	180
65	44	70	104	145	190
70	49	76	112	153	199
75	54	82	118	161	209
80	58	87	125	169	217
85	62	93	131	176	226
90	66	98	137	183	234
95	71	103	143	190	241
100	75	108	149	197	249
105	79	112	154	203	256
110	82	117	160	209	263
115	86	122	165	215	269
120	90	126	170	221	276
125	93	130	175	227	282
130	97	134	180	232	288
135	100	138	185	237	294
140	104	142	189	243	300

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	72	106	147	192
20	52	83	122	168	220
25	54	85	125	173	226
30	54	85	125	173	226
35	54	85	125	173	226
40	54	85	125	173	226
45	51	80	118	164	214
50	48	75	111	153	200
55	44	69	102	141	184
60	40	63	93	129	168
65	36	57	84	117	152
70	33	52	76	105	137
75	29	46	68	94	123
80	26	41	61	84	110
85	24	37	55	76	99
90	21	33	49	68	88

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
40	9	24	47	79	116
45	11	28	53	86	125
50	14	32	58	93	133
55	17	36	63	99	140
60	19	39	68	105	147
65	21	43	73	111	154
70	24	46	77	116	160
75	26	49	81	121	166
80	28	52	85	126	172
85	31	55	89	131	178
90	33	58	93	135	183
95	35	61	96	139	188
100	37	64	100	143	193
105	39	67	103	147	197
110	41	69	106	151	202
115	43	72	109	155	206
120	45	74	112	159	210

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	37	63	98	137
20	20	42	73	112	157
25	21	43	74	115	161
30	21	43	74	115	161
35	21	43	74	115	161
40	21	43	74	115	161
45	20	41	71	109	152
50	19	38	66	101	142
55	17	35	61	94	131
60	16	32	56	85	120
65	14	29	50	77	109
70	13	26	45	70	98
75	11	23	41	62	88
80	10	21	36	56	79
85	9	19	33	50	70
90	8	17	29	45	63

Smith Machine Shrug Standards (kg)

Male

Male Smith Machine Shrug Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Smith Machine Shrug Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Smith Machine Shrug strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	30	52	81	117	158
55	35	58	89	127	169
60	40	64	97	136	180
65	44	70	104	145	190
70	49	76	112	153	199
75	54	82	118	161	209
80	58	87	125	169	217
85	62	93	131	176	226
90	66	98	137	183	234
95	71	103	143	190	241
100	75	108	149	197	249
105	79	112	154	203	256
110	82	117	160	209	263
115	86	122	165	215	269
120	90	126	170	221	276
125	93	130	175	227	282
130	97	134	180	232	288
135	100	138	185	237	294
140	104	142	189	243	300

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	72	106	147	192
20	52	83	122	168	220
25	54	85	125	173	226
30	54	85	125	173	226
35	54	85	125	173	226
40	54	85	125	173	226
45	51	80	118	164	214
50	48	75	111	153	200
55	44	69	102	141	184
60	40	63	93	129	168
65	36	57	84	117	152
70	33	52	76	105	137
75	29	46	68	94	123
80	26	41	61	84	110
85	24	37	55	76	99
90	21	33	49	68	88

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
40	9	24	47	79	116
45	11	28	53	86	125
50	14	32	58	93	133
55	17	36	63	99	140
60	19	39	68	105	147
65	21	43	73	111	154
70	24	46	77	116	160
75	26	49	81	121	166
80	28	52	85	126	172
85	31	55	89	131	178
90	33	58	93	135	183
95	35	61	96	139	188
100	37	64	100	143	193
105	39	67	103	147	197
110	41	69	106	151	202
115	43	72	109	155	206
120	45	74	112	159	210

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	37	63	98	137
20	20	42	73	112	157
25	21	43	74	115	161
30	21	43	74	115	161
35	21	43	74	115	161
40	21	43	74	115	161
45	20	41	71	109	152
50	19	38	66	101	142
55	17	35	61	94	131
60	16	32	56	85	120
65	14	29	50	77	109
70	13	26	45	70	98
75	11	23	41	62	88
80	10	21	36	56	79
85	9	19	33	50	70
90	8	17	29	45	63