Standing Cable Crunch Standards (kg)

The average Standing Cable Crunch is 63 kg for men and 37 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Standing Cable Crunch strength standards are based on 56,906 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Standing Cable Crunch Standards (kg)

Weight

Strength Level	Weight
Beginner	18 kg
Novice	37 kg
Intermediate	63 kg
Advanced	97 kg
Elite	136 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

How much should I be able to Standing Cable Crunch? (kg)

What is the average Standing Cable Crunch? The average Standing Cable Crunch weight for a male lifter is 63 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Standing Cable Crunch? Male beginners should aim to lift 18 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	10	23	44	71	103
55	11	26	48	76	109
60	13	29	51	80	114
65	15	31	55	85	119
70	17	34	58	89	124
75	19	36	61	93	129
80	20	39	65	97	134
85	22	41	67	100	138
90	24	43	70	104	142
95	25	46	73	107	146
100	27	48	76	110	150
105	28	50	78	114	153
110	30	52	81	117	157
115	31	54	83	120	160
120	33	56	86	122	163
125	34	58	88	125	167
130	36	59	90	128	170
135	37	61	93	130	173
140	39	63	95	133	176

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	54	83	116
20	18	36	62	94	132
25	18	37	63	97	136
30	18	37	63	97	136
35	18	37	63	97	136
40	18	37	63	97	136
45	17	35	60	92	128
50	16	33	56	86	120
55	15	30	52	79	111
60	14	27	47	72	101
65	12	25	43	65	92
70	11	22	38	59	82
75	10	20	34	53	74
80	9	18	31	47	66
85	8	16	28	42	59
90	7	14	25	38	53

How many sets and reps of Standing Cable Crunch should I do?

These are the most popular Standing Cable Crunch workouts done by male lifters:

3x10 18%

4x12 10%

3x12 7%

3x15 6%

3x400 6%

3x8 4%

2x15 4%

5x12 4%

3x20 3%

2x20 3%

4x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	26
2	4	12	10%	15
3	3	12	7%	10
4	3	15	6%	9
4	3	400	6%	9
6	3	8	4%	6
6	2	15	4%	6
6	5	12	4%	6
9	3	20	3%	5
9	2	20	3%	5
9	4	10	3%	5

Female

Female Standing Cable Crunch Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 kg
Novice	20 kg
Intermediate	37 kg
Advanced	60 kg
Elite	86 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.55x
Advanced	0.90x
Elite	1.30x

How much should I be able to Standing Cable Crunch? (kg)

What is the average Standing Cable Crunch? The average Standing Cable Crunch weight for a female lifter is 37 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Standing Cable Crunch? Female beginners should aim to lift 9 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	7	18	35	56	82
45	8	19	35	57	83
50	8	19	36	58	84
55	8	20	36	59	85
60	8	20	37	59	86
65	9	20	37	60	86
70	9	21	38	60	87
75	9	21	38	61	88
80	9	21	39	61	88
85	9	21	39	62	89
90	10	22	39	62	89
95	10	22	40	63	90
100	10	22	40	63	90
105	10	22	40	64	91
110	10	23	41	64	91
115	10	23	41	64	91
120	11	23	41	65	92

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	17	32	51	74
20	8	20	37	58	84
25	9	20	37	60	86
30	9	20	37	60	86
35	9	20	37	60	86
40	9	20	37	60	86
45	8	19	36	57	82
50	8	18	33	53	77
55	7	17	31	49	71
60	6	15	28	45	64
65	6	14	25	41	58
70	5	12	23	36	53
75	5	11	20	33	47
80	4	10	18	29	42
85	4	9	16	26	38
90	3	8	15	24	34

How many sets and reps of Standing Cable Crunch should I do?

These are the most popular Standing Cable Crunch workouts done by female lifters:

5x5 14%

2x15 14%

3x15 14%

3x12 14%

3x10 14%

2x10 14%

5x10 14%

Rank	Sets	Reps	Percent	Workouts
1	5	5	14%	1
1	2	15	14%	1
1	3	15	14%	1
1	3	12	14%	1
1	3	10	14%	1
1	2	10	14%	1
1	5	10	14%	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 Standing Cable Crunch strength standards

Strength Level analysed 536 qualifying results from 56,906 community lifts to produce our Standing Cable Crunch strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	56,906
Qualifying results	536
Male results	419
Female results	117
Data start	1 November 2020
Data cutoff	4 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	10	23	44	71	103
55	11	26	48	76	109
60	13	29	51	80	114
65	15	31	55	85	119
70	17	34	58	89	124
75	19	36	61	93	129
80	20	39	65	97	134
85	22	41	67	100	138
90	24	43	70	104	142
95	25	46	73	107	146
100	27	48	76	110	150
105	28	50	78	114	153
110	30	52	81	117	157
115	31	54	83	120	160
120	33	56	86	122	163
125	34	58	88	125	167
130	36	59	90	128	170
135	37	61	93	130	173
140	39	63	95	133	176

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	54	83	116
20	18	36	62	94	132
25	18	37	63	97	136
30	18	37	63	97	136
35	18	37	63	97	136
40	18	37	63	97	136
45	17	35	60	92	128
50	16	33	56	86	120
55	15	30	52	79	111
60	14	27	47	72	101
65	12	25	43	65	92
70	11	22	38	59	82
75	10	20	34	53	74
80	9	18	31	47	66
85	8	16	28	42	59
90	7	14	25	38	53

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	26
2	4	12	10%	15
3	3	12	7%	10
4	3	15	6%	9
4	3	400	6%	9
6	3	8	4%	6
6	2	15	4%	6
6	5	12	4%	6
9	3	20	3%	5
9	2	20	3%	5
9	4	10	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	18	35	56	82
45	8	19	35	57	83
50	8	19	36	58	84
55	8	20	36	59	85
60	8	20	37	59	86
65	9	20	37	60	86
70	9	21	38	60	87
75	9	21	38	61	88
80	9	21	39	61	88
85	9	21	39	62	89
90	10	22	39	62	89
95	10	22	40	63	90
100	10	22	40	63	90
105	10	22	40	64	91
110	10	23	41	64	91
115	10	23	41	64	91
120	11	23	41	65	92

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	17	32	51	74
20	8	20	37	58	84
25	9	20	37	60	86
30	9	20	37	60	86
35	9	20	37	60	86
40	9	20	37	60	86
45	8	19	36	57	82
50	8	18	33	53	77
55	7	17	31	49	71
60	6	15	28	45	64
65	6	14	25	41	58
70	5	12	23	36	53
75	5	11	20	33	47
80	4	10	18	29	42
85	4	9	16	26	38
90	3	8	15	24	34

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	23	44	71	103
55	11	26	48	76	109
60	13	29	51	80	114
65	15	31	55	85	119
70	17	34	58	89	124
75	19	36	61	93	129
80	20	39	65	97	134
85	22	41	67	100	138
90	24	43	70	104	142
95	25	46	73	107	146
100	27	48	76	110	150
105	28	50	78	114	153
110	30	52	81	117	157
115	31	54	83	120	160
120	33	56	86	122	163
125	34	58	88	125	167
130	36	59	90	128	170
135	37	61	93	130	173
140	39	63	95	133	176

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	54	83	116
20	18	36	62	94	132
25	18	37	63	97	136
30	18	37	63	97	136
35	18	37	63	97	136
40	18	37	63	97	136
45	17	35	60	92	128
50	16	33	56	86	120
55	15	30	52	79	111
60	14	27	47	72	101
65	12	25	43	65	92
70	11	22	38	59	82
75	10	20	34	53	74
80	9	18	31	47	66
85	8	16	28	42	59
90	7	14	25	38	53

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	26
2	4	12	10%	15
3	3	12	7%	10
4	3	15	6%	9
4	3	400	6%	9
6	3	8	4%	6
6	2	15	4%	6
6	5	12	4%	6
9	3	20	3%	5
9	2	20	3%	5
9	4	10	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	18	35	56	82
45	8	19	35	57	83
50	8	19	36	58	84
55	8	20	36	59	85
60	8	20	37	59	86
65	9	20	37	60	86
70	9	21	38	60	87
75	9	21	38	61	88
80	9	21	39	61	88
85	9	21	39	62	89
90	10	22	39	62	89
95	10	22	40	63	90
100	10	22	40	63	90
105	10	22	40	64	91
110	10	23	41	64	91
115	10	23	41	64	91
120	11	23	41	65	92

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	17	32	51	74
20	8	20	37	58	84
25	9	20	37	60	86
30	9	20	37	60	86
35	9	20	37	60	86
40	9	20	37	60	86
45	8	19	36	57	82
50	8	18	33	53	77
55	7	17	31	49	71
60	6	15	28	45	64
65	6	14	25	41	58
70	5	12	23	36	53
75	5	11	20	33	47
80	4	10	18	29	42
85	4	9	16	26	38
90	3	8	15	24	34

Standing Cable Crunch Standards (kg)

Male

Male Standing Cable Crunch Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Standing Cable Crunch? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Standing Cable Crunch should I do?

Female

Female Standing Cable Crunch Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Standing Cable Crunch? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Standing Cable Crunch should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Standing Cable Crunch strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	23	44	71	103
55	11	26	48	76	109
60	13	29	51	80	114
65	15	31	55	85	119
70	17	34	58	89	124
75	19	36	61	93	129
80	20	39	65	97	134
85	22	41	67	100	138
90	24	43	70	104	142
95	25	46	73	107	146
100	27	48	76	110	150
105	28	50	78	114	153
110	30	52	81	117	157
115	31	54	83	120	160
120	33	56	86	122	163
125	34	58	88	125	167
130	36	59	90	128	170
135	37	61	93	130	173
140	39	63	95	133	176

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	54	83	116
20	18	36	62	94	132
25	18	37	63	97	136
30	18	37	63	97	136
35	18	37	63	97	136
40	18	37	63	97	136
45	17	35	60	92	128
50	16	33	56	86	120
55	15	30	52	79	111
60	14	27	47	72	101
65	12	25	43	65	92
70	11	22	38	59	82
75	10	20	34	53	74
80	9	18	31	47	66
85	8	16	28	42	59
90	7	14	25	38	53

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	26
2	4	12	10%	15
3	3	12	7%	10
4	3	15	6%	9
4	3	400	6%	9
6	3	8	4%	6
6	2	15	4%	6
6	5	12	4%	6
9	3	20	3%	5
9	2	20	3%	5
9	4	10	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	18	35	56	82
45	8	19	35	57	83
50	8	19	36	58	84
55	8	20	36	59	85
60	8	20	37	59	86
65	9	20	37	60	86
70	9	21	38	60	87
75	9	21	38	61	88
80	9	21	39	61	88
85	9	21	39	62	89
90	10	22	39	62	89
95	10	22	40	63	90
100	10	22	40	63	90
105	10	22	40	64	91
110	10	23	41	64	91
115	10	23	41	64	91
120	11	23	41	65	92

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	17	32	51	74
20	8	20	37	58	84
25	9	20	37	60	86
30	9	20	37	60	86
35	9	20	37	60	86
40	9	20	37	60	86
45	8	19	36	57	82
50	8	18	33	53	77
55	7	17	31	49	71
60	6	15	28	45	64
65	6	14	25	41	58
70	5	12	23	36	53
75	5	11	20	33	47
80	4	10	18	29	42
85	4	9	16	26	38
90	3	8	15	24	34