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 56,281 lifts by Strength Level users
Strict Curl

Male Strict Curl Standards (lb)

Entire Community

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

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 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.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

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

How many sets and reps of Strict Curl should I do?

These are the most popular Strict Curl workouts done by male lifters:

3x8 22%
3x10 11%
3x12 7%
3x5 6%
2x1 6%

Calculate Your Strength Level

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.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

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 47

How many sets and reps of Strict Curl should I do?

These are the most popular Strict Curl workouts done by female lifters:

3x10 29%
2x3 14%
4x5 14%
5x7 14%
5x9 14%

Calculate Your Strength Level

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.