These are the most popular Smith Machine Shrug workouts done by male lifters:
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.
Male
Male Smith Machine Shrug Standards (lb)
Entire Community
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.
By Weight and 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?
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
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.
By Weight and 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:
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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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. |