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

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Yates Row standards are based on 104,371 lifts by Strength Level users

Male
Female

Male

Male Yates Row Standards (lb)

Weight

Strength Level	Weight
Beginner	111 lb
Novice	159 lb
Intermediate	220 lb
Advanced	290 lb
Elite	367 lb

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? (lb)

What is the average Yates Row? The average Yates Row weight for a male lifter is 220 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

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	57	89	129	176	228
120	68	102	144	194	249
130	78	114	159	211	268
140	89	127	174	228	287
150	99	139	188	244	305
160	109	151	202	260	323
170	119	162	215	275	340
180	129	174	228	290	356
190	138	185	241	304	372
200	148	195	253	318	387
210	157	206	265	331	402
220	166	216	277	344	416
230	175	226	288	357	430
240	183	236	299	370	444
250	192	246	310	382	457
260	200	256	321	393	470
270	208	265	331	405	482
280	217	274	341	416	495
290	225	283	351	427	507
300	232	292	361	438	518
310	240	300	371	449	530

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	136	188	248	312
20	108	155	214	283	357
25	111	159	220	290	367
30	111	159	220	290	367
35	111	159	220	290	367
40	111	159	220	290	367
45	105	151	208	275	347
50	98	141	195	257	325
55	90	130	180	237	300
60	83	119	164	217	274
65	75	108	149	196	248
70	67	97	134	176	223
75	60	87	120	158	200
80	54	78	107	142	179
85	48	70	96	127	160
90	43	63	86	114	144

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

Calculate Your Strength Level

Female

Female Yates Row Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	58 lb
Novice	84 lb
Intermediate	117 lb
Advanced	155 lb
Elite	196 lb

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? (lb)

What is the average Yates Row? The average Yates Row weight for a female lifter is 117 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 58 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	38	58	83	114	148
100	42	64	91	122	157
110	47	69	97	130	166
120	51	75	104	137	174
130	56	80	109	144	182
140	60	84	115	151	189
150	64	89	121	157	196
160	67	94	126	163	202
170	71	98	131	168	209
180	74	102	135	174	215
190	78	106	140	179	220
200	81	110	144	184	226
210	84	114	149	189	231
220	87	117	153	193	236
230	90	121	157	198	241
240	93	124	161	202	246
250	96	127	164	206	251
260	99	131	168	210	255

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	49	72	100	132	167
20	56	82	114	151	191
25	58	84	117	155	196
30	58	84	117	155	196
35	58	84	117	155	196
40	58	84	117	155	196
45	55	80	111	147	186
50	51	74	103	137	174
55	47	69	95	126	160
60	43	63	87	115	146
65	39	57	79	105	132
70	35	51	71	94	119
75	32	46	64	84	107
80	28	41	57	76	96
85	25	37	51	68	86
90	23	33	46	61	77

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

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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
110	57	89	129	176	228
120	68	102	144	194	249
130	78	114	159	211	268
140	89	127	174	228	287
150	99	139	188	244	305
160	109	151	202	260	323
170	119	162	215	275	340
180	129	174	228	290	356
190	138	185	241	304	372
200	148	195	253	318	387
210	157	206	265	331	402
220	166	216	277	344	416
230	175	226	288	357	430
240	183	236	299	370	444
250	192	246	310	382	457
260	200	256	321	393	470
270	208	265	331	405	482
280	217	274	341	416	495
290	225	283	351	427	507
300	232	292	361	438	518
310	240	300	371	449	530

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	136	188	248	312
20	108	155	214	283	357
25	111	159	220	290	367
30	111	159	220	290	367
35	111	159	220	290	367
40	111	159	220	290	367
45	105	151	208	275	347
50	98	141	195	257	325
55	90	130	180	237	300
60	83	119	164	217	274
65	75	108	149	196	248
70	67	97	134	176	223
75	60	87	120	158	200
80	54	78	107	142	179
85	48	70	96	127	160
90	43	63	86	114	144

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
90	38	58	83	114	148
100	42	64	91	122	157
110	47	69	97	130	166
120	51	75	104	137	174
130	56	80	109	144	182
140	60	84	115	151	189
150	64	89	121	157	196
160	67	94	126	163	202
170	71	98	131	168	209
180	74	102	135	174	215
190	78	106	140	179	220
200	81	110	144	184	226
210	84	114	149	189	231
220	87	117	153	193	236
230	90	121	157	198	241
240	93	124	161	202	246
250	96	127	164	206	251
260	99	131	168	210	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	49	72	100	132	167
20	56	82	114	151	191
25	58	84	117	155	196
30	58	84	117	155	196
35	58	84	117	155	196
40	58	84	117	155	196
45	55	80	111	147	186
50	51	74	103	137	174
55	47	69	95	126	160
60	43	63	87	115	146
65	39	57	79	105	132
70	35	51	71	94	119
75	32	46	64	84	107
80	28	41	57	76	96
85	25	37	51	68	86
90	23	33	46	61	77

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
110	57	89	129	176	228
120	68	102	144	194	249
130	78	114	159	211	268
140	89	127	174	228	287
150	99	139	188	244	305
160	109	151	202	260	323
170	119	162	215	275	340
180	129	174	228	290	356
190	138	185	241	304	372
200	148	195	253	318	387
210	157	206	265	331	402
220	166	216	277	344	416
230	175	226	288	357	430
240	183	236	299	370	444
250	192	246	310	382	457
260	200	256	321	393	470
270	208	265	331	405	482
280	217	274	341	416	495
290	225	283	351	427	507
300	232	292	361	438	518
310	240	300	371	449	530

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	136	188	248	312
20	108	155	214	283	357
25	111	159	220	290	367
30	111	159	220	290	367
35	111	159	220	290	367
40	111	159	220	290	367
45	105	151	208	275	347
50	98	141	195	257	325
55	90	130	180	237	300
60	83	119	164	217	274
65	75	108	149	196	248
70	67	97	134	176	223
75	60	87	120	158	200
80	54	78	107	142	179
85	48	70	96	127	160
90	43	63	86	114	144

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
90	38	58	83	114	148
100	42	64	91	122	157
110	47	69	97	130	166
120	51	75	104	137	174
130	56	80	109	144	182
140	60	84	115	151	189
150	64	89	121	157	196
160	67	94	126	163	202
170	71	98	131	168	209
180	74	102	135	174	215
190	78	106	140	179	220
200	81	110	144	184	226
210	84	114	149	189	231
220	87	117	153	193	236
230	90	121	157	198	241
240	93	124	161	202	246
250	96	127	164	206	251
260	99	131	168	210	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	49	72	100	132	167
20	56	82	114	151	191
25	58	84	117	155	196
30	58	84	117	155	196
35	58	84	117	155	196
40	58	84	117	155	196
45	55	80	111	147	186
50	51	74	103	137	174
55	47	69	95	126	160
60	43	63	87	115	146
65	39	57	79	105	132
70	35	51	71	94	119
75	32	46	64	84	107
80	28	41	57	76	96
85	25	37	51	68	86
90	23	33	46	61	77

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

Measured in lb

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

Male

Male Yates Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Yates Row Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Yates Row 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
110	57	89	129	176	228
120	68	102	144	194	249
130	78	114	159	211	268
140	89	127	174	228	287
150	99	139	188	244	305
160	109	151	202	260	323
170	119	162	215	275	340
180	129	174	228	290	356
190	138	185	241	304	372
200	148	195	253	318	387
210	157	206	265	331	402
220	166	216	277	344	416
230	175	226	288	357	430
240	183	236	299	370	444
250	192	246	310	382	457
260	200	256	321	393	470
270	208	265	331	405	482
280	217	274	341	416	495
290	225	283	351	427	507
300	232	292	361	438	518
310	240	300	371	449	530

Age	Beg.	Nov.	Int.	Adv.	Elite
15	94	136	188	248	312
20	108	155	214	283	357
25	111	159	220	290	367
30	111	159	220	290	367
35	111	159	220	290	367
40	111	159	220	290	367
45	105	151	208	275	347
50	98	141	195	257	325
55	90	130	180	237	300
60	83	119	164	217	274
65	75	108	149	196	248
70	67	97	134	176	223
75	60	87	120	158	200
80	54	78	107	142	179
85	48	70	96	127	160
90	43	63	86	114	144

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
90	38	58	83	114	148
100	42	64	91	122	157
110	47	69	97	130	166
120	51	75	104	137	174
130	56	80	109	144	182
140	60	84	115	151	189
150	64	89	121	157	196
160	67	94	126	163	202
170	71	98	131	168	209
180	74	102	135	174	215
190	78	106	140	179	220
200	81	110	144	184	226
210	84	114	149	189	231
220	87	117	153	193	236
230	90	121	157	198	241
240	93	124	161	202	246
250	96	127	164	206	251
260	99	131	168	210	255

Age	Beg.	Nov.	Int.	Adv.	Elite
15	49	72	100	132	167
20	56	82	114	151	191
25	58	84	117	155	196
30	58	84	117	155	196
35	58	84	117	155	196
40	58	84	117	155	196
45	55	80	111	147	186
50	51	74	103	137	174
55	47	69	95	126	160
60	43	63	87	115	146
65	39	57	79	105	132
70	35	51	71	94	119
75	32	46	64	84	107
80	28	41	57	76	96
85	25	37	51	68	86
90	23	33	46	61	77

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