These are the most popular Strict Curl workouts done by male lifters:
Strength Level | Weight |
---|---|
Beginner | 52 lb |
Novice | 78 lb |
Intermediate | 111 lb |
Advanced | 149 lb |
Elite | 191 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.30x |
Novice | 0.45x |
Intermediate | 0.65x |
Advanced | 0.85x |
Elite | 1.10x |
What is the average Strict Curl? The average Strict Curl weight for a male lifter is 111 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Strict Curl? Male beginners should aim to lift 52 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 30 | 48 | 71 | 98 | 129 |
120 | 35 | 53 | 78 | 106 | 138 |
130 | 39 | 59 | 84 | 114 | 146 |
140 | 43 | 64 | 90 | 121 | 154 |
150 | 47 | 69 | 96 | 128 | 162 |
160 | 51 | 74 | 102 | 134 | 169 |
170 | 55 | 78 | 107 | 141 | 177 |
180 | 59 | 83 | 113 | 147 | 183 |
190 | 63 | 87 | 118 | 153 | 190 |
200 | 66 | 92 | 123 | 158 | 196 |
210 | 70 | 96 | 128 | 164 | 202 |
220 | 74 | 100 | 132 | 169 | 208 |
230 | 77 | 104 | 137 | 174 | 214 |
240 | 80 | 108 | 141 | 179 | 220 |
250 | 84 | 112 | 146 | 184 | 225 |
260 | 87 | 116 | 150 | 189 | 230 |
270 | 90 | 119 | 154 | 194 | 236 |
280 | 93 | 123 | 158 | 198 | 241 |
290 | 96 | 126 | 162 | 203 | 245 |
300 | 99 | 130 | 166 | 207 | 250 |
310 | 102 | 133 | 170 | 211 | 255 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 45 | 67 | 94 | 127 | 162 |
20 | 51 | 76 | 108 | 145 | 186 |
25 | 52 | 78 | 111 | 149 | 191 |
30 | 52 | 78 | 111 | 149 | 191 |
35 | 52 | 78 | 111 | 149 | 191 |
40 | 52 | 78 | 111 | 149 | 191 |
45 | 50 | 74 | 105 | 141 | 181 |
50 | 47 | 70 | 99 | 133 | 170 |
55 | 43 | 64 | 91 | 123 | 157 |
60 | 39 | 59 | 83 | 112 | 143 |
65 | 36 | 53 | 75 | 101 | 130 |
70 | 32 | 48 | 67 | 91 | 116 |
75 | 29 | 43 | 60 | 81 | 104 |
80 | 26 | 38 | 54 | 73 | 93 |
85 | 23 | 34 | 48 | 65 | 83 |
90 | 21 | 31 | 44 | 59 | 75 |
These are the most popular Strict Curl workouts done by male lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 8 | 22% | 56 |
2 | 3 | 10 | 11% | 27 |
3 | 3 | 12 | 7% | 19 |
4 | 3 | 5 | 6% | 15 |
5 | 2 | 1 | 6% | 14 |
5 | 3 | 6 | 6% | 14 |
7 | 2 | 10 | 4% | 9 |
7 | 3 | 7 | 4% | 9 |
9 | 3 | 9 | 3% | 8 |
10 | 3 | 1 | 3% | 7 |
10 | 4 | 10 | 3% | 7 |
10 | 4 | 12 | 3% | 7 |
Strength Level | Weight |
---|---|
Beginner | 14 lb |
Novice | 30 lb |
Intermediate | 54 lb |
Advanced | 84 lb |
Elite | 118 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.20x |
Intermediate | 0.40x |
Advanced | 0.60x |
Elite | 0.85x |
What is the average Strict Curl? The average Strict Curl weight for a female lifter is 54 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Strict Curl? Female beginners should aim to lift 14 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 7 | 19 | 38 | 62 | 92 |
100 | 9 | 22 | 41 | 67 | 97 |
110 | 10 | 24 | 44 | 71 | 102 |
120 | 12 | 26 | 47 | 75 | 106 |
130 | 13 | 29 | 50 | 78 | 111 |
140 | 15 | 31 | 53 | 82 | 115 |
150 | 16 | 33 | 56 | 85 | 119 |
160 | 18 | 35 | 58 | 88 | 122 |
170 | 19 | 36 | 61 | 91 | 126 |
180 | 20 | 38 | 63 | 94 | 129 |
190 | 22 | 40 | 65 | 97 | 132 |
200 | 23 | 42 | 67 | 99 | 135 |
210 | 24 | 43 | 69 | 102 | 138 |
220 | 25 | 45 | 72 | 104 | 141 |
230 | 26 | 46 | 73 | 107 | 144 |
240 | 28 | 48 | 75 | 109 | 147 |
250 | 29 | 49 | 77 | 111 | 149 |
260 | 30 | 51 | 79 | 113 | 152 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 12 | 26 | 46 | 71 | 101 |
20 | 14 | 30 | 52 | 81 | 115 |
25 | 14 | 30 | 54 | 84 | 118 |
30 | 14 | 30 | 54 | 84 | 118 |
35 | 14 | 30 | 54 | 84 | 118 |
40 | 14 | 30 | 54 | 84 | 118 |
45 | 14 | 29 | 51 | 79 | 112 |
50 | 13 | 27 | 48 | 74 | 105 |
55 | 12 | 25 | 44 | 69 | 97 |
60 | 11 | 23 | 40 | 63 | 89 |
65 | 10 | 21 | 36 | 57 | 80 |
70 | 9 | 19 | 33 | 51 | 72 |
75 | 8 | 17 | 29 | 46 | 64 |
80 | 7 | 15 | 26 | 41 | 58 |
85 | 6 | 13 | 23 | 37 | 52 |
90 | 6 | 12 | 21 | 33 | 47 |
These are the most popular Strict Curl workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 29% | 2 |
2 | 2 | 3 | 14% | 1 |
2 | 4 | 5 | 14% | 1 |
2 | 5 | 7 | 14% | 1 |
2 | 5 | 9 | 14% | 1 |
2 | 3 | 8 | 14% | 1 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |