Yates Row Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Yates Row standards are based on 24,000 lifts by Strength Level users

♂ Male
♀ Female

Male Yates Row Standards (lb)

Strength Level	Weight
Beginner	111 lb
Novice	161 lb
Intermediate	225 lb
Advanced	299 lb
Elite	379 lb

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

How much should I be able to Yates Row? (lb)

What is the average Yates Row? The average Yates Row weight for a male lifter is 225 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Yates Row? Male beginners should aim to lift 111 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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	58	92	136	189	248
120	68	105	151	207	268
130	78	117	166	224	287
140	88	129	180	240	305
150	97	140	193	255	323
160	106	151	207	271	340
170	116	162	219	285	356
180	125	173	232	299	372
190	133	183	244	313	387
200	142	193	255	326	401
210	151	203	267	339	415
220	159	213	278	351	429
230	167	222	288	363	443
240	175	231	299	375	456
250	183	240	309	386	468
260	191	249	319	398	480
270	198	258	329	408	492
280	206	266	338	419	504
290	213	275	348	429	515
300	220	283	357	440	527
310	227	291	366	450	537

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	137	191	254	323
20	108	157	219	291	369
25	111	161	225	299	379
30	111	161	225	299	379
35	111	161	225	299	379
40	111	161	225	299	379
45	105	153	213	283	359
50	99	144	200	266	337
55	91	133	185	246	312
60	83	121	169	224	285
65	75	110	153	203	257
70	67	98	137	182	231
75	60	88	122	163	206
80	54	79	110	145	185
85	48	70	98	130	165
90	44	63	88	117	149

How many sets and reps of Yates Row should I do?

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

4x10 15%

3x10 13%

3x8 10%

3x12 7%

4x8 7%

5x10 5%

2x10 4%

5x5 3%

4x12 3%

3x6 3%

Rank	Sets	Reps	Percent	Workouts
1	4	10	15%	56
2	3	10	13%	49
3	3	8	10%	38
4	3	12	7%	28
5	4	8	7%	26
6	5	10	5%	20
7	2	10	4%	14
8	5	5	3%	13
9	4	12	3%	10
9	3	6	3%	10

Calculate Your Strength Level

Female Yates Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	44 lb
Novice	69 lb
Intermediate	101 lb
Advanced	140 lb
Elite	182 lb

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.70x
Advanced	1.00x
Elite	1.30x

How much should I be able to Yates Row? (lb)

What is the average Yates Row? The average Yates Row weight for a female lifter is 101 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Yates Row? Female beginners should aim to lift 44 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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	29	49	76	109	145
100	33	54	82	115	153
110	36	58	87	121	159
120	39	62	91	127	166
130	42	65	96	132	172
140	45	69	100	137	177
150	47	72	104	141	183
160	50	75	108	146	188
170	52	78	111	150	193
180	55	81	115	154	197
190	57	84	118	158	202
200	59	87	121	162	206
210	61	90	125	165	210
220	64	92	128	169	214
230	66	95	131	172	217
240	68	97	133	175	221
250	70	99	136	179	225
260	71	102	139	182	228

Age	Beg.	Nov.	Int.	Adv.	Elite
15	37	59	86	119	155
20	43	67	99	136	178
25	44	69	101	140	182
30	44	69	101	140	182
35	44	69	101	140	182
40	44	69	101	140	182
45	41	65	96	133	173
50	39	61	90	124	162
55	36	57	83	115	150
60	33	52	76	105	137
65	30	47	69	95	124
70	27	42	62	85	111
75	24	37	55	76	99
80	21	34	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

How many sets and reps of Yates Row should I do?

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

3x12 19%

3x8 14%

2x10 11%

4x8 11%

5x10 8%

3x10 8%

3x6 5%

4x9 3%

3x5 3%

3x11 3%

9x12 3%

2x7 3%

5x8 3%

2x11 3%

2x8 3%

4x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	7
2	3	8	14%	5
3	2	10	11%	4
3	4	8	11%	4
5	5	10	8%	3
5	3	10	8%	3
7	3	6	5%	2
8	4	9	3%	1
8	3	5	3%	1
8	3	11	3%	1
8	9	12	3%	1
8	2	7	3%	1
8	5	8	3%	1
8	2	11	3%	1
8	2	8	3%	1
8	4	10	3%	1

Calculate Your Strength Level

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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.

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support@strengthlevel.com

BW	Beg.	Nov.	Int.	Adv.	Elite
110	58	92	136	189	248
120	68	105	151	207	268
130	78	117	166	224	287
140	88	129	180	240	305
150	97	140	193	255	323
160	106	151	207	271	340
170	116	162	219	285	356
180	125	173	232	299	372
190	133	183	244	313	387
200	142	193	255	326	401
210	151	203	267	339	415
220	159	213	278	351	429
230	167	222	288	363	443
240	175	231	299	375	456
250	183	240	309	386	468
260	191	249	319	398	480
270	198	258	329	408	492
280	206	266	338	419	504
290	213	275	348	429	515
300	220	283	357	440	527
310	227	291	366	450	537

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	137	191	254	323
20	108	157	219	291	369
25	111	161	225	299	379
30	111	161	225	299	379
35	111	161	225	299	379
40	111	161	225	299	379
45	105	153	213	283	359
50	99	144	200	266	337
55	91	133	185	246	312
60	83	121	169	224	285
65	75	110	153	203	257
70	67	98	137	182	231
75	60	88	122	163	206
80	54	79	110	145	185
85	48	70	98	130	165
90	44	63	88	117	149

Rank	Sets	Reps	Percent	Workouts
1	4	10	15%	56
2	3	10	13%	49
3	3	8	10%	38
4	3	12	7%	28
5	4	8	7%	26
6	5	10	5%	20
7	2	10	4%	14
8	5	5	3%	13
9	4	12	3%	10
9	3	6	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	29	49	76	109	145
100	33	54	82	115	153
110	36	58	87	121	159
120	39	62	91	127	166
130	42	65	96	132	172
140	45	69	100	137	177
150	47	72	104	141	183
160	50	75	108	146	188
170	52	78	111	150	193
180	55	81	115	154	197
190	57	84	118	158	202
200	59	87	121	162	206
210	61	90	125	165	210
220	64	92	128	169	214
230	66	95	131	172	217
240	68	97	133	175	221
250	70	99	136	179	225
260	71	102	139	182	228

Age	Beg.	Nov.	Int.	Adv.	Elite
15	37	59	86	119	155
20	43	67	99	136	178
25	44	69	101	140	182
30	44	69	101	140	182
35	44	69	101	140	182
40	44	69	101	140	182
45	41	65	96	133	173
50	39	61	90	124	162
55	36	57	83	115	150
60	33	52	76	105	137
65	30	47	69	95	124
70	27	42	62	85	111
75	24	37	55	76	99
80	21	34	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	7
2	3	8	14%	5
3	2	10	11%	4
3	4	8	11%	4
5	5	10	8%	3
5	3	10	8%	3
7	3	6	5%	2
8	4	9	3%	1
8	3	5	3%	1
8	3	11	3%	1
8	9	12	3%	1
8	2	7	3%	1
8	5	8	3%	1
8	2	11	3%	1
8	2	8	3%	1
8	4	10	3%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	58	92	136	189	248
120	68	105	151	207	268
130	78	117	166	224	287
140	88	129	180	240	305
150	97	140	193	255	323
160	106	151	207	271	340
170	116	162	219	285	356
180	125	173	232	299	372
190	133	183	244	313	387
200	142	193	255	326	401
210	151	203	267	339	415
220	159	213	278	351	429
230	167	222	288	363	443
240	175	231	299	375	456
250	183	240	309	386	468
260	191	249	319	398	480
270	198	258	329	408	492
280	206	266	338	419	504
290	213	275	348	429	515
300	220	283	357	440	527
310	227	291	366	450	537

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	137	191	254	323
20	108	157	219	291	369
25	111	161	225	299	379
30	111	161	225	299	379
35	111	161	225	299	379
40	111	161	225	299	379
45	105	153	213	283	359
50	99	144	200	266	337
55	91	133	185	246	312
60	83	121	169	224	285
65	75	110	153	203	257
70	67	98	137	182	231
75	60	88	122	163	206
80	54	79	110	145	185
85	48	70	98	130	165
90	44	63	88	117	149

Rank	Sets	Reps	Percent	Workouts
1	4	10	15%	56
2	3	10	13%	49
3	3	8	10%	38
4	3	12	7%	28
5	4	8	7%	26
6	5	10	5%	20
7	2	10	4%	14
8	5	5	3%	13
9	4	12	3%	10
9	3	6	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	29	49	76	109	145
100	33	54	82	115	153
110	36	58	87	121	159
120	39	62	91	127	166
130	42	65	96	132	172
140	45	69	100	137	177
150	47	72	104	141	183
160	50	75	108	146	188
170	52	78	111	150	193
180	55	81	115	154	197
190	57	84	118	158	202
200	59	87	121	162	206
210	61	90	125	165	210
220	64	92	128	169	214
230	66	95	131	172	217
240	68	97	133	175	221
250	70	99	136	179	225
260	71	102	139	182	228

Age	Beg.	Nov.	Int.	Adv.	Elite
15	37	59	86	119	155
20	43	67	99	136	178
25	44	69	101	140	182
30	44	69	101	140	182
35	44	69	101	140	182
40	44	69	101	140	182
45	41	65	96	133	173
50	39	61	90	124	162
55	36	57	83	115	150
60	33	52	76	105	137
65	30	47	69	95	124
70	27	42	62	85	111
75	24	37	55	76	99
80	21	34	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	7
2	3	8	14%	5
3	2	10	11%	4
3	4	8	11%	4
5	5	10	8%	3
5	3	10	8%	3
7	3	6	5%	2
8	4	9	3%	1
8	3	5	3%	1
8	3	11	3%	1
8	9	12	3%	1
8	2	7	3%	1
8	5	8	3%	1
8	2	11	3%	1
8	2	8	3%	1
8	4	10	3%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	58	92	136	189	248
120	68	105	151	207	268
130	78	117	166	224	287
140	88	129	180	240	305
150	97	140	193	255	323
160	106	151	207	271	340
170	116	162	219	285	356
180	125	173	232	299	372
190	133	183	244	313	387
200	142	193	255	326	401
210	151	203	267	339	415
220	159	213	278	351	429
230	167	222	288	363	443
240	175	231	299	375	456
250	183	240	309	386	468
260	191	249	319	398	480
270	198	258	329	408	492
280	206	266	338	419	504
290	213	275	348	429	515
300	220	283	357	440	527
310	227	291	366	450	537

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	137	191	254	323
20	108	157	219	291	369
25	111	161	225	299	379
30	111	161	225	299	379
35	111	161	225	299	379
40	111	161	225	299	379
45	105	153	213	283	359
50	99	144	200	266	337
55	91	133	185	246	312
60	83	121	169	224	285
65	75	110	153	203	257
70	67	98	137	182	231
75	60	88	122	163	206
80	54	79	110	145	185
85	48	70	98	130	165
90	44	63	88	117	149

Rank	Sets	Reps	Percent	Workouts
1	4	10	15%	56
2	3	10	13%	49
3	3	8	10%	38
4	3	12	7%	28
5	4	8	7%	26
6	5	10	5%	20
7	2	10	4%	14
8	5	5	3%	13
9	4	12	3%	10
9	3	6	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	29	49	76	109	145
100	33	54	82	115	153
110	36	58	87	121	159
120	39	62	91	127	166
130	42	65	96	132	172
140	45	69	100	137	177
150	47	72	104	141	183
160	50	75	108	146	188
170	52	78	111	150	193
180	55	81	115	154	197
190	57	84	118	158	202
200	59	87	121	162	206
210	61	90	125	165	210
220	64	92	128	169	214
230	66	95	131	172	217
240	68	97	133	175	221
250	70	99	136	179	225
260	71	102	139	182	228

Age	Beg.	Nov.	Int.	Adv.	Elite
15	37	59	86	119	155
20	43	67	99	136	178
25	44	69	101	140	182
30	44	69	101	140	182
35	44	69	101	140	182
40	44	69	101	140	182
45	41	65	96	133	173
50	39	61	90	124	162
55	36	57	83	115	150
60	33	52	76	105	137
65	30	47	69	95	124
70	27	42	62	85	111
75	24	37	55	76	99
80	21	34	49	68	89
85	19	30	44	61	80
90	17	27	40	55	72

Rank	Sets	Reps	Percent	Workouts
1	3	12	19%	7
2	3	8	14%	5
3	2	10	11%	4
3	4	8	11%	4
5	5	10	8%	3
5	3	10	8%	3
7	3	6	5%	2
8	4	9	3%	1
8	3	5	3%	1
8	3	11	3%	1
8	9	12	3%	1
8	2	7	3%	1
8	5	8	3%	1
8	2	11	3%	1
8	2	8	3%	1
8	4	10	3%	1