Strength standards

Barbell Row standards: how much should you lift?

One-rep max targets by bodyweight for men and women, from beginner to elite. Enter your max to see your level and the next target.

MenWomen

Bodyweight (kg)

Your barbell row 1RM (kg)

Only know a 5-rep max? Convert it with the 1RM calculator.

Barbell Row standards for men (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	25	37.5	50	62.5	75
55 kg	27.5	42.5	55	70	82.5
60 kg	30	45	60	75	90
65 kg	32.5	50	65	82.5	97.5
70 kg	35	52.5	70	87.5	105
75 kg	37.5	57.5	75	95	112.5
80 kg	40	60	80	100	120
85 kg	42.5	65	85	107.5	127.5
90 kg	45	67.5	90	112.5	135
95 kg	47.5	72.5	95	120	142.5
100 kg	50	75	100	125	150
110 kg	55	82.5	110	137.5	165
120 kg	60	90	120	150	180
130 kg	65	97.5	130	162.5	195
140 kg	70	105	140	175	210

Barbell Row standards for women (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	15	25	37.5	50	62.5
55 kg	17.5	27.5	42.5	55	70
60 kg	17.5	30	45	60	75
65 kg	20	32.5	50	65	82.5
70 kg	20	35	52.5	70	87.5
75 kg	22.5	37.5	57.5	75	95
80 kg	25	40	60	80	100
85 kg	25	42.5	65	85	107.5
90 kg	27.5	45	67.5	90	112.5
95 kg	27.5	47.5	72.5	95	120
100 kg	30	50	75	100	125
110 kg	32.5	55	82.5	110	137.5
120 kg	35	60	90	120	150
130 kg	40	65	97.5	130	162.5
140 kg	42.5	70	105	140	175

What the levels mean

Beginner: stronger than 5 % of lifters; a few weeks of training.
Novice: stronger than 20 %; around 6 months of consistent training.
Intermediate: stronger than 50 %; about 2 years.
Advanced: stronger than 80 %; 5+ years of focused training.
Elite: stronger than 95 %; competitive level.

How to move up a level

Train the lift two or three times a week with 3–5 heavy sets, add 2.5 kg whenever you hit the top of the rep range, and keep the accessory work that supports it. The 4-day strength plan is built exactly for that.

Bench Press standards Squat standards Deadlift standards Overhead Press standards Dumbbell Bench Press (per hand) standards

Frequently asked questions

How much should a man be able to row?

At 80 kg bodyweight: beginner 40 kg, intermediate 80 kg, advanced 100 kg, elite 120 kg (one-rep max). Scale with the table for your weight.

How much should a woman be able to row?

At 65 kg bodyweight: beginner 20 kg, intermediate 50 kg, advanced 65 kg, elite 82.5 kg.

Is a bodyweight barbell row good?

A 1× bodyweight barbell row is roughly the intermediate standard for men and advanced for women on this lift.

Where do these standards come from?

Ratios of lift to bodyweight commonly used in strength coaching and consistent with large training-log datasets. They are guides, not rules: limb length, age and training history all shift them.

I only know my 5-rep max. How do I compare?

Convert it with the 1RM calculator first (a 5-rep max is roughly 87 % of your 1RM), then use the table.