T Bar Row

T Bar Row Standards

Measured in kg

T Bar Row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community T Bar Row standards are based on 178,054 lifts by Strength Level users

Male T Bar Row Standards (kg)

Entire Community

Strength Level Weight
Beginner 37 kg
Novice 59 kg
Intermediate 89 kg
Advanced 124 kg
Elite 164 kg
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.00x
Advanced 1.50x
Elite 2.00x

How much should I be able to T Bar Row? (kg)

What is the average T Bar Row? The average T Bar Row weight for a male lifter is 89 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good T Bar Row? Male beginners should aim to lift 37 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

BW Beg. Nov. Int. Adv. Elite
50 17 32 52 77 106
55 21 37 59 85 115
60 25 42 65 93 124
65 29 47 71 101 133
70 33 52 77 108 141
75 37 57 83 115 149
80 40 62 89 121 156
85 44 66 94 127 164
90 48 71 100 134 171
95 51 75 105 140 177
100 55 79 110 145 184
105 58 83 115 151 190
110 62 88 120 156 196
115 65 92 124 162 202
120 68 95 129 167 208
125 72 99 133 172 214
130 75 103 137 177 219
135 78 107 142 182 224
140 81 110 146 186 229
Age Beg. Nov. Int. Adv. Elite
15 31 50 76 106 139
20 36 58 86 121 160
25 37 59 89 124 164
30 37 59 89 124 164
35 37 59 89 124 164
40 37 59 89 124 164
45 35 56 84 118 155
50 33 53 79 111 146
55 30 49 73 102 135
60 27 44 67 93 123
65 25 40 60 84 111
70 22 36 54 76 100
75 20 32 48 68 89
80 18 29 43 61 80
85 16 26 39 54 72
90 14 23 35 49 64

How many sets and reps of T Bar Row should I do?

These are the most popular T Bar Row workouts done by male lifters:

3x10 15%
3x8 10%
3x12 10%
4x10 8%
4x8 5%

Calculate Your Strength Level

kg
kg
years old

Female T Bar Row Standards (kg)

Entire Community

Strength Level Weight
Beginner 16 kg
Novice 30 kg
Intermediate 47 kg
Advanced 70 kg
Elite 95 kg
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.45x
Intermediate 0.75x
Advanced 1.05x
Elite 1.45x

How much should I be able to T Bar Row? (kg)

What is the average T Bar Row? The average T Bar Row weight for a female lifter is 47 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good T Bar Row? Female beginners should aim to lift 16 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

BW Beg. Nov. Int. Adv. Elite
40 10 20 35 54 76
45 11 22 38 57 80
50 13 25 41 61 83
55 14 26 43 64 87
60 16 28 45 66 90
65 17 30 47 69 93
70 18 32 50 71 96
75 19 33 51 74 99
80 21 35 53 76 101
85 22 36 55 78 104
90 23 37 57 80 106
95 24 39 58 82 108
100 25 40 60 84 111
105 26 41 62 86 113
110 27 43 63 88 115
115 28 44 64 89 117
120 29 45 66 91 118
Age Beg. Nov. Int. Adv. Elite
15 14 25 40 59 81
20 16 29 46 68 92
25 16 30 47 70 95
30 16 30 47 70 95
35 16 30 47 70 95
40 16 30 47 70 95
45 16 28 45 66 90
50 15 26 42 62 84
55 13 24 39 57 78
60 12 22 36 52 71
65 11 20 32 47 64
70 10 18 29 42 58
75 9 16 26 38 52
80 8 14 23 34 46
85 7 13 21 30 41
90 6 12 19 27 37

How many sets and reps of T Bar Row should I do?

These are the most popular T Bar Row workouts done by female lifters:

3x10 20%
4x10 12%
3x12 10%
4x12 9%
3x8 8%

Calculate Your Strength Level

kg
kg
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.