Strict Curl

Strict Curl Standards

Measured in lb

Strict Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Strict Curl standards are based on 34,000 lifts by Strength Level users
Strict Curl

Male Strict Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 51 lb
Novice 78 lb
Intermediate 112 lb
Advanced 152 lb
Elite 196 lb
Strength Level Bodyweight Ratio
Beginner 0.30x
Novice 0.45x
Intermediate 0.65x
Advanced 0.85x
Elite 1.10x

How much should I be able to Strict Curl? (lb)

What is the average Strict Curl? The average Strict Curl weight for a male lifter is 112 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 51 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 28 46 69 97 129
120 32 51 76 106 139
130 36 57 83 114 148
140 41 62 89 121 156
150 45 67 95 128 164
160 49 72 101 135 172
170 53 77 107 142 180
180 57 82 113 149 187
190 61 87 118 155 194
200 65 91 124 161 201
210 69 96 129 167 207
220 72 100 134 172 214
230 76 104 139 178 220
240 80 108 143 183 226
250 83 112 148 188 232
260 86 116 153 194 237
270 90 120 157 199 243
280 93 124 161 203 248
290 96 128 165 208 253
300 99 131 170 213 258
310 102 135 174 217 263
Age Beg. Nov. Int. Adv. Elite
15 43 66 95 129 167
20 50 76 109 148 191
25 51 78 112 152 196
30 51 78 112 152 196
35 51 78 112 152 196
40 51 78 112 152 196
45 48 74 106 144 186
50 45 69 99 135 175
55 42 64 92 125 161
60 38 58 84 114 147
65 35 53 76 103 133
70 31 47 68 93 119
75 28 42 61 83 107
80 25 38 54 74 96
85 22 34 49 66 86
90 20 31 44 60 77

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lb
lb
years old

Female Strict Curl Standards (lb)

Entire Community

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

How much should I be able to Strict Curl? (lb)

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.

By Weight and Age

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 46

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lb
lb
years old

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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.