Yates Row Standards (kg)

The average Yates Row is 100 kg for men and 53 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Yates Row strength standards are based on 104,371 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Yates Row Standards (kg)

Weight

Strength Level	Weight
Beginner	50 kg
Novice	72 kg
Intermediate	100 kg
Advanced	132 kg
Elite	166 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.00x

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

What is the average Yates Row? The average Yates Row weight for a male lifter is 100 kg (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 50 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	26	40	58	80	104
55	31	47	66	89	114
60	37	53	74	98	124
65	42	59	81	106	133
70	47	65	88	114	142
75	52	71	95	122	150
80	57	77	101	129	159
85	62	82	108	136	167
90	66	88	114	143	174
95	71	93	120	150	182
100	75	98	126	157	189
105	80	103	131	163	196
110	84	108	137	169	203
115	88	113	142	175	209
120	93	118	148	181	216
125	97	122	153	187	222
130	101	127	158	192	228
135	105	131	163	198	234
140	108	136	168	203	240

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	62	85	112	142
20	49	70	97	128	162
25	50	72	100	132	166
30	50	72	100	132	166
35	50	72	100	132	166
40	50	72	100	132	166
45	48	68	95	125	158
50	44	64	88	117	147
55	41	59	82	108	136
60	37	54	74	98	124
65	34	49	67	89	112
70	31	44	61	80	101
75	27	39	54	72	91
80	24	35	49	64	81
85	22	32	44	58	73
90	20	28	39	52	65

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

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

3x10 16%

4x10 14%

3x8 9%

3x12 9%

4x8 6%

2x10 5%

5x10 3%

5x5 3%

4x12 3%

3x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	129
2	4	10	14%	116
3	3	8	9%	72
4	3	12	9%	70
5	4	8	6%	49
6	2	10	5%	42
7	5	10	3%	25
8	5	5	3%	23
9	4	12	3%	22
10	3	15	3%	21

Female

Female Yates Row Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	26 kg
Novice	38 kg
Intermediate	53 kg
Advanced	70 kg
Elite	89 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.40x
Novice	0.60x
Intermediate	0.80x
Advanced	1.10x
Elite	1.35x

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

What is the average Yates Row? The average Yates Row weight for a female lifter is 53 kg (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 26 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	17	26	37	51	66
45	19	29	41	55	71
50	21	31	44	59	75
55	24	34	47	63	79
60	26	37	50	66	83
65	28	39	53	69	87
70	30	41	56	72	90
75	31	43	58	75	93
80	33	46	61	78	96
85	35	48	63	81	99
90	37	50	65	83	102
95	38	51	67	85	105
100	40	53	69	88	107
105	41	55	71	90	110
110	43	57	73	92	112
115	44	58	75	94	114
120	46	60	77	96	117

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	33	45	60	76
20	26	37	52	68	87
25	26	38	53	70	89
30	26	38	53	70	89
35	26	38	53	70	89
40	26	38	53	70	89
45	25	36	50	66	84
50	23	34	47	62	79
55	21	31	43	57	73
60	20	28	40	52	66
65	18	26	36	47	60
70	16	23	32	43	54
75	14	21	29	38	48
80	13	19	26	34	43
85	11	17	23	31	39
90	10	15	21	28	35

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

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

4x10 13%

3x10 12%

3x8 10%

3x12 9%

5x10 6%

4x12 5%

3x6 5%

2x10 4%

4x8 4%

4x3 4%

Rank	Sets	Reps	Percent	Workouts
1	4	10	13%	13
2	3	10	12%	12
3	3	8	10%	10
4	3	12	9%	9
5	5	10	6%	6
6	4	12	5%	5
6	3	6	5%	5
8	2	10	4%	4
8	4	8	4%	4
8	4	3	4%	4

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 Yates Row strength standards

Strength Level analysed 8,320 qualifying results from 104,371 community lifts to produce our Yates Row strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	104,371
Qualifying results	8,320
Male results	7,626
Female results	694
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
50	26	40	58	80	104
55	31	47	66	89	114
60	37	53	74	98	124
65	42	59	81	106	133
70	47	65	88	114	142
75	52	71	95	122	150
80	57	77	101	129	159
85	62	82	108	136	167
90	66	88	114	143	174
95	71	93	120	150	182
100	75	98	126	157	189
105	80	103	131	163	196
110	84	108	137	169	203
115	88	113	142	175	209
120	93	118	148	181	216
125	97	122	153	187	222
130	101	127	158	192	228
135	105	131	163	198	234
140	108	136	168	203	240

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	62	85	112	142
20	49	70	97	128	162
25	50	72	100	132	166
30	50	72	100	132	166
35	50	72	100	132	166
40	50	72	100	132	166
45	48	68	95	125	158
50	44	64	88	117	147
55	41	59	82	108	136
60	37	54	74	98	124
65	34	49	67	89	112
70	31	44	61	80	101
75	27	39	54	72	91
80	24	35	49	64	81
85	22	32	44	58	73
90	20	28	39	52	65

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	129
2	4	10	14%	116
3	3	8	9%	72
4	3	12	9%	70
5	4	8	6%	49
6	2	10	5%	42
7	5	10	3%	25
8	5	5	3%	23
9	4	12	3%	22
10	3	15	3%	21

BW	Beg.	Nov.	Int.	Adv.	Elite
40	17	26	37	51	66
45	19	29	41	55	71
50	21	31	44	59	75
55	24	34	47	63	79
60	26	37	50	66	83
65	28	39	53	69	87
70	30	41	56	72	90
75	31	43	58	75	93
80	33	46	61	78	96
85	35	48	63	81	99
90	37	50	65	83	102
95	38	51	67	85	105
100	40	53	69	88	107
105	41	55	71	90	110
110	43	57	73	92	112
115	44	58	75	94	114
120	46	60	77	96	117

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	33	45	60	76
20	26	37	52	68	87
25	26	38	53	70	89
30	26	38	53	70	89
35	26	38	53	70	89
40	26	38	53	70	89
45	25	36	50	66	84
50	23	34	47	62	79
55	21	31	43	57	73
60	20	28	40	52	66
65	18	26	36	47	60
70	16	23	32	43	54
75	14	21	29	38	48
80	13	19	26	34	43
85	11	17	23	31	39
90	10	15	21	28	35

Rank	Sets	Reps	Percent	Workouts
1	4	10	13%	13
2	3	10	12%	12
3	3	8	10%	10
4	3	12	9%	9
5	5	10	6%	6
6	4	12	5%	5
6	3	6	5%	5
8	2	10	4%	4
8	4	8	4%	4
8	4	3	4%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	40	58	80	104
55	31	47	66	89	114
60	37	53	74	98	124
65	42	59	81	106	133
70	47	65	88	114	142
75	52	71	95	122	150
80	57	77	101	129	159
85	62	82	108	136	167
90	66	88	114	143	174
95	71	93	120	150	182
100	75	98	126	157	189
105	80	103	131	163	196
110	84	108	137	169	203
115	88	113	142	175	209
120	93	118	148	181	216
125	97	122	153	187	222
130	101	127	158	192	228
135	105	131	163	198	234
140	108	136	168	203	240

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	62	85	112	142
20	49	70	97	128	162
25	50	72	100	132	166
30	50	72	100	132	166
35	50	72	100	132	166
40	50	72	100	132	166
45	48	68	95	125	158
50	44	64	88	117	147
55	41	59	82	108	136
60	37	54	74	98	124
65	34	49	67	89	112
70	31	44	61	80	101
75	27	39	54	72	91
80	24	35	49	64	81
85	22	32	44	58	73
90	20	28	39	52	65

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	129
2	4	10	14%	116
3	3	8	9%	72
4	3	12	9%	70
5	4	8	6%	49
6	2	10	5%	42
7	5	10	3%	25
8	5	5	3%	23
9	4	12	3%	22
10	3	15	3%	21

BW	Beg.	Nov.	Int.	Adv.	Elite
40	17	26	37	51	66
45	19	29	41	55	71
50	21	31	44	59	75
55	24	34	47	63	79
60	26	37	50	66	83
65	28	39	53	69	87
70	30	41	56	72	90
75	31	43	58	75	93
80	33	46	61	78	96
85	35	48	63	81	99
90	37	50	65	83	102
95	38	51	67	85	105
100	40	53	69	88	107
105	41	55	71	90	110
110	43	57	73	92	112
115	44	58	75	94	114
120	46	60	77	96	117

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	33	45	60	76
20	26	37	52	68	87
25	26	38	53	70	89
30	26	38	53	70	89
35	26	38	53	70	89
40	26	38	53	70	89
45	25	36	50	66	84
50	23	34	47	62	79
55	21	31	43	57	73
60	20	28	40	52	66
65	18	26	36	47	60
70	16	23	32	43	54
75	14	21	29	38	48
80	13	19	26	34	43
85	11	17	23	31	39
90	10	15	21	28	35

Rank	Sets	Reps	Percent	Workouts
1	4	10	13%	13
2	3	10	12%	12
3	3	8	10%	10
4	3	12	9%	9
5	5	10	6%	6
6	4	12	5%	5
6	3	6	5%	5
8	2	10	4%	4
8	4	8	4%	4
8	4	3	4%	4

Yates Row Standards (kg)

Male

Male Yates Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Yates Row Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Yates Row strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	40	58	80	104
55	31	47	66	89	114
60	37	53	74	98	124
65	42	59	81	106	133
70	47	65	88	114	142
75	52	71	95	122	150
80	57	77	101	129	159
85	62	82	108	136	167
90	66	88	114	143	174
95	71	93	120	150	182
100	75	98	126	157	189
105	80	103	131	163	196
110	84	108	137	169	203
115	88	113	142	175	209
120	93	118	148	181	216
125	97	122	153	187	222
130	101	127	158	192	228
135	105	131	163	198	234
140	108	136	168	203	240

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	62	85	112	142
20	49	70	97	128	162
25	50	72	100	132	166
30	50	72	100	132	166
35	50	72	100	132	166
40	50	72	100	132	166
45	48	68	95	125	158
50	44	64	88	117	147
55	41	59	82	108	136
60	37	54	74	98	124
65	34	49	67	89	112
70	31	44	61	80	101
75	27	39	54	72	91
80	24	35	49	64	81
85	22	32	44	58	73
90	20	28	39	52	65

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	129
2	4	10	14%	116
3	3	8	9%	72
4	3	12	9%	70
5	4	8	6%	49
6	2	10	5%	42
7	5	10	3%	25
8	5	5	3%	23
9	4	12	3%	22
10	3	15	3%	21

BW	Beg.	Nov.	Int.	Adv.	Elite
40	17	26	37	51	66
45	19	29	41	55	71
50	21	31	44	59	75
55	24	34	47	63	79
60	26	37	50	66	83
65	28	39	53	69	87
70	30	41	56	72	90
75	31	43	58	75	93
80	33	46	61	78	96
85	35	48	63	81	99
90	37	50	65	83	102
95	38	51	67	85	105
100	40	53	69	88	107
105	41	55	71	90	110
110	43	57	73	92	112
115	44	58	75	94	114
120	46	60	77	96	117

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	33	45	60	76
20	26	37	52	68	87
25	26	38	53	70	89
30	26	38	53	70	89
35	26	38	53	70	89
40	26	38	53	70	89
45	25	36	50	66	84
50	23	34	47	62	79
55	21	31	43	57	73
60	20	28	40	52	66
65	18	26	36	47	60
70	16	23	32	43	54
75	14	21	29	38	48
80	13	19	26	34	43
85	11	17	23	31	39
90	10	15	21	28	35

Rank	Sets	Reps	Percent	Workouts
1	4	10	13%	13
2	3	10	12%	12
3	3	8	10%	10
4	3	12	9%	9
5	5	10	6%	6
6	4	12	5%	5
6	3	6	5%	5
8	2	10	4%	4
8	4	8	4%	4
8	4	3	4%	4