Strict Curl

Strict Curl Standards

Measured in kg

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 60,757 lifts by Strength Level users
Strict Curl

Male Strict Curl Standards (kg)

Entire Community

Strength LevelWeight
Beginner24 kg
Novice35 kg
Intermediate50 kg
Advanced68 kg
Elite87 kg

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

What is the average Strict Curl? The average Strict Curl weight for a male lifter is 50 kg (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 24 kg (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

BWBeg.Nov.Int.Adv.Elite
501422324559
551625364963
601827395267
652030425671
702232455975
752435486279
802637506682
852839536985
903041557189
953243587492
1003345607795
1053547627998
11037496582100
11538516784103
12040536987106
12542557189108
13043577391111
13545587593113
14046607796115

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%

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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.