Strict Curl Standards (lb)

The average Strict Curl is 113 lb for men and 77 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Strict Curl strength standards are based on 118,853 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Strict Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	53 lb
Novice	80 lb
Intermediate	113 lb
Advanced	153 lb
Elite	196 lb

Bodyweight Ratio

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 113 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 53 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	49	72	101	132
120	35	54	79	109	141
130	39	60	86	116	150
140	44	65	92	124	158
150	48	70	98	131	166
160	52	75	104	138	174
170	56	80	110	144	181
180	60	85	115	151	188
190	64	90	121	157	195
200	68	94	126	163	202
210	72	98	131	168	208
220	75	103	136	174	214
230	79	107	141	179	220
240	82	111	145	184	226
250	86	115	150	190	232
260	89	119	154	194	237
270	92	122	159	199	242
280	96	126	163	204	248
290	99	130	167	209	253
300	102	133	171	213	258
310	105	137	175	217	262

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	68	97	130	167
20	52	78	110	149	191
25	53	80	113	153	196
30	53	80	113	153	196
35	53	80	113	153	196
40	53	80	113	153	196
45	50	75	107	145	186
50	47	70	100	135	174
55	43	65	93	125	160
60	40	59	85	114	146
65	36	54	77	103	133
70	32	48	69	93	119
75	29	43	62	83	107
80	26	39	55	75	96
85	23	35	50	67	86
90	21	31	44	60	77

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%

3x6 6%

2x10 4%

3x7 4%

3x9 3%

3x1 3%

4x10 3%

4x12 3%

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

Female

Female Strict Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	20 lb
Novice	43 lb
Intermediate	77 lb
Advanced	120 lb
Elite	170 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.80x
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 female lifter is 77 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 20 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	20	42	72	108
100	9	24	48	80	118
110	11	28	54	87	127
120	14	32	59	94	135
130	17	36	65	101	144
140	20	40	70	108	151
150	22	44	75	114	159
160	25	48	80	120	166
170	28	52	85	126	173
180	30	55	89	131	179
190	33	59	94	137	185
200	36	62	98	142	192
210	38	66	102	147	197
220	41	69	106	152	203
230	43	72	110	157	209
240	46	75	114	161	214
250	48	78	118	166	219
260	50	81	122	170	224

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	37	65	102	145
20	20	42	75	117	165
25	20	43	77	120	170
30	20	43	77	120	170
35	20	43	77	120	170
40	20	43	77	120	170
45	19	41	73	113	161
50	18	38	68	106	150
55	16	35	63	98	139
60	15	32	57	89	127
65	14	29	52	81	115
70	12	26	47	73	103
75	11	24	42	65	92
80	10	21	37	58	83
85	9	19	33	52	74
90	8	17	30	47	67

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%

3x8 14%

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

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 Strict Curl strength standards

Strength Level analysed 16,893 qualifying results from 118,853 community lifts to produce our Strict Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	118,853
Qualifying results	16,893
Male results	16,343
Female results	550
Data start	14 August 2020
Data cutoff	5 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
110	31	49	72	101	132
120	35	54	79	109	141
130	39	60	86	116	150
140	44	65	92	124	158
150	48	70	98	131	166
160	52	75	104	138	174
170	56	80	110	144	181
180	60	85	115	151	188
190	64	90	121	157	195
200	68	94	126	163	202
210	72	98	131	168	208
220	75	103	136	174	214
230	79	107	141	179	220
240	82	111	145	184	226
250	86	115	150	190	232
260	89	119	154	194	237
270	92	122	159	199	242
280	96	126	163	204	248
290	99	130	167	209	253
300	102	133	171	213	258
310	105	137	175	217	262

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	68	97	130	167
20	52	78	110	149	191
25	53	80	113	153	196
30	53	80	113	153	196
35	53	80	113	153	196
40	53	80	113	153	196
45	50	75	107	145	186
50	47	70	100	135	174
55	43	65	93	125	160
60	40	59	85	114	146
65	36	54	77	103	133
70	32	48	69	93	119
75	29	43	62	83	107
80	26	39	55	75	96
85	23	35	50	67	86
90	21	31	44	60	77

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	20	42	72	108
100	9	24	48	80	118
110	11	28	54	87	127
120	14	32	59	94	135
130	17	36	65	101	144
140	20	40	70	108	151
150	22	44	75	114	159
160	25	48	80	120	166
170	28	52	85	126	173
180	30	55	89	131	179
190	33	59	94	137	185
200	36	62	98	142	192
210	38	66	102	147	197
220	41	69	106	152	203
230	43	72	110	157	209
240	46	75	114	161	214
250	48	78	118	166	219
260	50	81	122	170	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	37	65	102	145
20	20	42	75	117	165
25	20	43	77	120	170
30	20	43	77	120	170
35	20	43	77	120	170
40	20	43	77	120	170
45	19	41	73	113	161
50	18	38	68	106	150
55	16	35	63	98	139
60	15	32	57	89	127
65	14	29	52	81	115
70	12	26	47	73	103
75	11	24	42	65	92
80	10	21	37	58	83
85	9	19	33	52	74
90	8	17	30	47	67

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	49	72	101	132
120	35	54	79	109	141
130	39	60	86	116	150
140	44	65	92	124	158
150	48	70	98	131	166
160	52	75	104	138	174
170	56	80	110	144	181
180	60	85	115	151	188
190	64	90	121	157	195
200	68	94	126	163	202
210	72	98	131	168	208
220	75	103	136	174	214
230	79	107	141	179	220
240	82	111	145	184	226
250	86	115	150	190	232
260	89	119	154	194	237
270	92	122	159	199	242
280	96	126	163	204	248
290	99	130	167	209	253
300	102	133	171	213	258
310	105	137	175	217	262

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	68	97	130	167
20	52	78	110	149	191
25	53	80	113	153	196
30	53	80	113	153	196
35	53	80	113	153	196
40	53	80	113	153	196
45	50	75	107	145	186
50	47	70	100	135	174
55	43	65	93	125	160
60	40	59	85	114	146
65	36	54	77	103	133
70	32	48	69	93	119
75	29	43	62	83	107
80	26	39	55	75	96
85	23	35	50	67	86
90	21	31	44	60	77

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	20	42	72	108
100	9	24	48	80	118
110	11	28	54	87	127
120	14	32	59	94	135
130	17	36	65	101	144
140	20	40	70	108	151
150	22	44	75	114	159
160	25	48	80	120	166
170	28	52	85	126	173
180	30	55	89	131	179
190	33	59	94	137	185
200	36	62	98	142	192
210	38	66	102	147	197
220	41	69	106	152	203
230	43	72	110	157	209
240	46	75	114	161	214
250	48	78	118	166	219
260	50	81	122	170	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	37	65	102	145
20	20	42	75	117	165
25	20	43	77	120	170
30	20	43	77	120	170
35	20	43	77	120	170
40	20	43	77	120	170
45	19	41	73	113	161
50	18	38	68	106	150
55	16	35	63	98	139
60	15	32	57	89	127
65	14	29	52	81	115
70	12	26	47	73	103
75	11	24	42	65	92
80	10	21	37	58	83
85	9	19	33	52	74
90	8	17	30	47	67

Strict Curl Standards (lb)

Male

Male Strict Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Strict Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Strict Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	31	49	72	101	132
120	35	54	79	109	141
130	39	60	86	116	150
140	44	65	92	124	158
150	48	70	98	131	166
160	52	75	104	138	174
170	56	80	110	144	181
180	60	85	115	151	188
190	64	90	121	157	195
200	68	94	126	163	202
210	72	98	131	168	208
220	75	103	136	174	214
230	79	107	141	179	220
240	82	111	145	184	226
250	86	115	150	190	232
260	89	119	154	194	237
270	92	122	159	199	242
280	96	126	163	204	248
290	99	130	167	209	253
300	102	133	171	213	258
310	105	137	175	217	262

Age	Beg.	Nov.	Int.	Adv.	Elite
15	45	68	97	130	167
20	52	78	110	149	191
25	53	80	113	153	196
30	53	80	113	153	196
35	53	80	113	153	196
40	53	80	113	153	196
45	50	75	107	145	186
50	47	70	100	135	174
55	43	65	93	125	160
60	40	59	85	114	146
65	36	54	77	103	133
70	32	48	69	93	119
75	29	43	62	83	107
80	26	39	55	75	96
85	23	35	50	67	86
90	21	31	44	60	77

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	6	20	42	72	108
100	9	24	48	80	118
110	11	28	54	87	127
120	14	32	59	94	135
130	17	36	65	101	144
140	20	40	70	108	151
150	22	44	75	114	159
160	25	48	80	120	166
170	28	52	85	126	173
180	30	55	89	131	179
190	33	59	94	137	185
200	36	62	98	142	192
210	38	66	102	147	197
220	41	69	106	152	203
230	43	72	110	157	209
240	46	75	114	161	214
250	48	78	118	166	219
260	50	81	122	170	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	37	65	102	145
20	20	42	75	117	165
25	20	43	77	120	170
30	20	43	77	120	170
35	20	43	77	120	170
40	20	43	77	120	170
45	19	41	73	113	161
50	18	38	68	106	150
55	16	35	63	98	139
60	15	32	57	89	127
65	14	29	52	81	115
70	12	26	47	73	103
75	11	24	42	65	92
80	10	21	37	58	83
85	9	19	33	52	74
90	8	17	30	47	67