Thruster Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Thruster standards are based on 83,988 lifts by Strength Level users

How To

Male
Female

Male

Male Thruster Standards (kg)

Weight

Strength Level	Weight
Beginner	29 kg
Novice	50 kg
Intermediate	77 kg
Advanced	109 kg
Elite	146 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.25x
Elite	1.75x

How much should I be able to Thruster? (kg)

What is the average Thruster? The average Thruster weight for a male lifter is 77 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Thruster? Male beginners should aim to lift 29 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	30	50	75	104
55	18	33	55	81	111
60	21	37	59	87	118
65	23	41	64	92	124
70	26	44	68	98	130
75	29	47	72	103	136
80	31	51	76	107	142
85	34	54	80	112	147
90	36	57	84	116	152
95	38	60	88	120	157
100	41	63	91	125	161
105	43	66	94	128	166
110	45	68	98	132	170
115	47	71	101	136	174
120	50	74	104	140	178
125	52	76	107	143	182
130	54	79	110	146	186
135	56	81	113	150	190
140	58	83	116	153	194

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	42	65	93	124
20	29	48	75	106	142
25	29	50	77	109	146
30	29	50	77	109	146
35	29	50	77	109	146
40	29	50	77	109	146
45	28	47	73	103	138
50	26	44	68	97	130
55	24	41	63	90	120
60	22	37	58	82	109
65	20	34	52	74	99
70	18	30	47	66	89
75	16	27	42	59	79
80	14	24	37	53	71
85	13	22	33	48	64
90	12	20	30	43	57

How many sets and reps of Thruster should I do?

These are the most popular Thruster workouts done by male lifters:

3x10 12%

3x8 11%

3x5 6%

2x5 5%

4x10 5%

3x15 5%

5x5 5%

5x10 5%

4x5 4%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	59
2	3	8	11%	51
3	3	5	6%	29
4	2	5	5%	26
4	4	10	5%	26
6	3	15	5%	24
7	5	5	5%	22
7	5	10	5%	22
9	4	5	4%	21
10	4	8	2%	10

Calculate Your Strength Level

Female

Female Thruster Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	20 kg
Novice	31 kg
Intermediate	45 kg
Advanced	62 kg
Elite	81 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.70x
Advanced	0.95x
Elite	1.25x

How much should I be able to Thruster? (kg)

What is the average Thruster? The average Thruster weight for a female lifter is 45 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Thruster? Female beginners should aim to lift 20 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	24	37	52	69
45	16	26	39	54	71
50	17	27	40	56	74
55	18	29	42	58	76
60	19	30	44	60	78
65	20	31	45	62	80
70	21	32	47	64	82
75	22	34	48	65	84
80	23	35	49	67	86
85	24	36	51	68	87
90	25	37	52	69	89
95	25	38	53	71	90
100	26	38	54	72	92
105	27	39	55	73	93
110	27	40	56	74	94
115	28	41	57	75	95
120	29	42	58	76	97

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	26	38	53	69
20	19	30	44	60	79
25	20	31	45	62	81
30	20	31	45	62	81
35	20	31	45	62	81
40	20	31	45	62	81
45	19	29	43	59	77
50	18	28	40	55	72
55	16	25	37	51	66
60	15	23	34	47	61
65	13	21	31	42	55
70	12	19	28	38	49
75	11	17	25	34	44
80	10	15	22	30	39
85	9	14	20	27	35
90	8	12	18	24	32

How many sets and reps of Thruster should I do?

These are the most popular Thruster workouts done by female lifters:

3x10 10%

4x10 7%

5x5 5%

5x10 5%

3x12 4%

3x5 3%

3x15 3%

2x1 3%

3x8 3%

2x15 2%

6x3 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	10%	32
2	4	10	7%	23
3	5	5	5%	15
3	5	10	5%	15
5	3	12	4%	12
6	3	5	3%	10
6	3	15	3%	10
6	2	1	3%	10
9	3	8	3%	9
10	2	15	2%	8
10	6	3	2%	8

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	30	50	75	104
55	18	33	55	81	111
60	21	37	59	87	118
65	23	41	64	92	124
70	26	44	68	98	130
75	29	47	72	103	136
80	31	51	76	107	142
85	34	54	80	112	147
90	36	57	84	116	152
95	38	60	88	120	157
100	41	63	91	125	161
105	43	66	94	128	166
110	45	68	98	132	170
115	47	71	101	136	174
120	50	74	104	140	178
125	52	76	107	143	182
130	54	79	110	146	186
135	56	81	113	150	190
140	58	83	116	153	194

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	42	65	93	124
20	29	48	75	106	142
25	29	50	77	109	146
30	29	50	77	109	146
35	29	50	77	109	146
40	29	50	77	109	146
45	28	47	73	103	138
50	26	44	68	97	130
55	24	41	63	90	120
60	22	37	58	82	109
65	20	34	52	74	99
70	18	30	47	66	89
75	16	27	42	59	79
80	14	24	37	53	71
85	13	22	33	48	64
90	12	20	30	43	57

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	59
2	3	8	11%	51
3	3	5	6%	29
4	2	5	5%	26
4	4	10	5%	26
6	3	15	5%	24
7	5	5	5%	22
7	5	10	5%	22
9	4	5	4%	21
10	4	8	2%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	24	37	52	69
45	16	26	39	54	71
50	17	27	40	56	74
55	18	29	42	58	76
60	19	30	44	60	78
65	20	31	45	62	80
70	21	32	47	64	82
75	22	34	48	65	84
80	23	35	49	67	86
85	24	36	51	68	87
90	25	37	52	69	89
95	25	38	53	71	90
100	26	38	54	72	92
105	27	39	55	73	93
110	27	40	56	74	94
115	28	41	57	75	95
120	29	42	58	76	97

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	26	38	53	69
20	19	30	44	60	79
25	20	31	45	62	81
30	20	31	45	62	81
35	20	31	45	62	81
40	20	31	45	62	81
45	19	29	43	59	77
50	18	28	40	55	72
55	16	25	37	51	66
60	15	23	34	47	61
65	13	21	31	42	55
70	12	19	28	38	49
75	11	17	25	34	44
80	10	15	22	30	39
85	9	14	20	27	35
90	8	12	18	24	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	10%	32
2	4	10	7%	23
3	5	5	5%	15
3	5	10	5%	15
5	3	12	4%	12
6	3	5	3%	10
6	3	15	3%	10
6	2	1	3%	10
9	3	8	3%	9
10	2	15	2%	8
10	6	3	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	30	50	75	104
55	18	33	55	81	111
60	21	37	59	87	118
65	23	41	64	92	124
70	26	44	68	98	130
75	29	47	72	103	136
80	31	51	76	107	142
85	34	54	80	112	147
90	36	57	84	116	152
95	38	60	88	120	157
100	41	63	91	125	161
105	43	66	94	128	166
110	45	68	98	132	170
115	47	71	101	136	174
120	50	74	104	140	178
125	52	76	107	143	182
130	54	79	110	146	186
135	56	81	113	150	190
140	58	83	116	153	194

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	42	65	93	124
20	29	48	75	106	142
25	29	50	77	109	146
30	29	50	77	109	146
35	29	50	77	109	146
40	29	50	77	109	146
45	28	47	73	103	138
50	26	44	68	97	130
55	24	41	63	90	120
60	22	37	58	82	109
65	20	34	52	74	99
70	18	30	47	66	89
75	16	27	42	59	79
80	14	24	37	53	71
85	13	22	33	48	64
90	12	20	30	43	57

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	59
2	3	8	11%	51
3	3	5	6%	29
4	2	5	5%	26
4	4	10	5%	26
6	3	15	5%	24
7	5	5	5%	22
7	5	10	5%	22
9	4	5	4%	21
10	4	8	2%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	24	37	52	69
45	16	26	39	54	71
50	17	27	40	56	74
55	18	29	42	58	76
60	19	30	44	60	78
65	20	31	45	62	80
70	21	32	47	64	82
75	22	34	48	65	84
80	23	35	49	67	86
85	24	36	51	68	87
90	25	37	52	69	89
95	25	38	53	71	90
100	26	38	54	72	92
105	27	39	55	73	93
110	27	40	56	74	94
115	28	41	57	75	95
120	29	42	58	76	97

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	26	38	53	69
20	19	30	44	60	79
25	20	31	45	62	81
30	20	31	45	62	81
35	20	31	45	62	81
40	20	31	45	62	81
45	19	29	43	59	77
50	18	28	40	55	72
55	16	25	37	51	66
60	15	23	34	47	61
65	13	21	31	42	55
70	12	19	28	38	49
75	11	17	25	34	44
80	10	15	22	30	39
85	9	14	20	27	35
90	8	12	18	24	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	10%	32
2	4	10	7%	23
3	5	5	5%	15
3	5	10	5%	15
5	3	12	4%	12
6	3	5	3%	10
6	3	15	3%	10
6	2	1	3%	10
9	3	8	3%	9
10	2	15	2%	8
10	6	3	2%	8

Thruster Standards

Measured in kg

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

Male

Male Thruster Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Thruster? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Thruster should I do?

Calculate Your Strength Level

Female

Female Thruster Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Thruster? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Thruster should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	30	50	75	104
55	18	33	55	81	111
60	21	37	59	87	118
65	23	41	64	92	124
70	26	44	68	98	130
75	29	47	72	103	136
80	31	51	76	107	142
85	34	54	80	112	147
90	36	57	84	116	152
95	38	60	88	120	157
100	41	63	91	125	161
105	43	66	94	128	166
110	45	68	98	132	170
115	47	71	101	136	174
120	50	74	104	140	178
125	52	76	107	143	182
130	54	79	110	146	186
135	56	81	113	150	190
140	58	83	116	153	194

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	42	65	93	124
20	29	48	75	106	142
25	29	50	77	109	146
30	29	50	77	109	146
35	29	50	77	109	146
40	29	50	77	109	146
45	28	47	73	103	138
50	26	44	68	97	130
55	24	41	63	90	120
60	22	37	58	82	109
65	20	34	52	74	99
70	18	30	47	66	89
75	16	27	42	59	79
80	14	24	37	53	71
85	13	22	33	48	64
90	12	20	30	43	57

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	59
2	3	8	11%	51
3	3	5	6%	29
4	2	5	5%	26
4	4	10	5%	26
6	3	15	5%	24
7	5	5	5%	22
7	5	10	5%	22
9	4	5	4%	21
10	4	8	2%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
40	15	24	37	52	69
45	16	26	39	54	71
50	17	27	40	56	74
55	18	29	42	58	76
60	19	30	44	60	78
65	20	31	45	62	80
70	21	32	47	64	82
75	22	34	48	65	84
80	23	35	49	67	86
85	24	36	51	68	87
90	25	37	52	69	89
95	25	38	53	71	90
100	26	38	54	72	92
105	27	39	55	73	93
110	27	40	56	74	94
115	28	41	57	75	95
120	29	42	58	76	97

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	26	38	53	69
20	19	30	44	60	79
25	20	31	45	62	81
30	20	31	45	62	81
35	20	31	45	62	81
40	20	31	45	62	81
45	19	29	43	59	77
50	18	28	40	55	72
55	16	25	37	51	66
60	15	23	34	47	61
65	13	21	31	42	55
70	12	19	28	38	49
75	11	17	25	34	44
80	10	15	22	30	39
85	9	14	20	27	35
90	8	12	18	24	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	10%	32
2	4	10	7%	23
3	5	5	5%	15
3	5	10	5%	15
5	3	12	4%	12
6	3	5	3%	10
6	3	15	3%	10
6	2	1	3%	10
9	3	8	3%	9
10	2	15	2%	8
10	6	3	2%	8