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Barbell Shrug Strength Standards

Use these barbell shrug standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Barbell Shrug Strength Level

Enter your sex, bodyweight, age, and barbell shrug one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Barbell Shrug Standards

Male Barbell Shrug Strength Standards

Strength Level	Weight
Beginner	100 lb
Novice	175 lb
Intermediate	275 lb
Advanced	400 lb
Elite	535 lb

Male Barbell Shrug Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

Male Barbell Shrug Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	40 lb	85 lb	150 lb	230 lb	325 lb
120 lb	50 lb	100 lb	170 lb	255 lb	355 lb
130 lb	60 lb	115 lb	190 lb	280 lb	385 lb
140 lb	75 lb	130 lb	210 lb	305 lb	410 lb
150 lb	85 lb	145 lb	225 lb	325 lb	440 lb
160 lb	95 lb	160 lb	245 lb	350 lb	465 lb
170 lb	110 lb	175 lb	265 lb	370 lb	490 lb
180 lb	120 lb	190 lb	280 lb	390 lb	515 lb
190 lb	130 lb	205 lb	300 lb	410 lb	535 lb
200 lb	140 lb	220 lb	315 lb	430 lb	560 lb
210 lb	155 lb	230 lb	335 lb	450 lb	580 lb
220 lb	165 lb	245 lb	350 lb	470 lb	600 lb
230 lb	175 lb	260 lb	365 lb	490 lb	620 lb
240 lb	185 lb	270 lb	380 lb	505 lb	640 lb
250 lb	195 lb	285 lb	395 lb	525 lb	660 lb
260 lb	205 lb	300 lb	410 lb	540 lb	680 lb
270 lb	215 lb	310 lb	425 lb	555 lb	700 lb
280 lb	230 lb	320 lb	440 lb	575 lb	715 lb
290 lb	240 lb	335 lb	450 lb	590 lb	735 lb
300 lb	250 lb	345 lb	465 lb	605 lb	750 lb
310 lb	255 lb	355 lb	480 lb	620 lb	770 lb

Male Barbell Shrug Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	85 lb	150 lb	235 lb	340 lb	455 lb
20	100 lb	170 lb	270 lb	390 lb	525 lb
25	100 lb	175 lb	275 lb	400 lb	535 lb
30	100 lb	175 lb	275 lb	400 lb	535 lb
35	100 lb	175 lb	275 lb	400 lb	535 lb
40	100 lb	175 lb	275 lb	400 lb	535 lb
45	95 lb	165 lb	260 lb	380 lb	510 lb
50	90 lb	155 lb	245 lb	355 lb	475 lb
55	80 lb	145 lb	225 lb	325 lb	440 lb
60	75 lb	130 lb	205 lb	295 lb	400 lb
65	70 lb	120 lb	185 lb	270 lb	360 lb
70	60 lb	105 lb	165 lb	240 lb	325 lb
75	55 lb	95 lb	150 lb	215 lb	290 lb
80	50 lb	85 lb	135 lb	195 lb	260 lb
85	45 lb	75 lb	120 lb	175 lb	235 lb
90	40 lb	70 lb	105 lb	155 lb	210 lb

Female Barbell Shrug Standards

Female Barbell Shrug Strength Standards

Strength Level	Weight
Beginner	40 lb
Novice	80 lb
Intermediate	145 lb
Advanced	230 lb
Elite	325 lb

Female Barbell Shrug Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.50x
Elite	2.25x

Female Barbell Shrug Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	15 lb	45 lb	90 lb	150 lb	225 lb
100 lb	20 lb	50 lb	100 lb	165 lb	245 lb
110 lb	25 lb	60 lb	110 lb	180 lb	260 lb
120 lb	30 lb	65 lb	120 lb	190 lb	275 lb
130 lb	35 lb	75 lb	130 lb	205 lb	290 lb
140 lb	40 lb	80 lb	140 lb	215 lb	305 lb
150 lb	45 lb	90 lb	150 lb	230 lb	315 lb
160 lb	50 lb	95 lb	160 lb	240 lb	330 lb
170 lb	55 lb	100 lb	165 lb	250 lb	340 lb
180 lb	60 lb	110 lb	175 lb	260 lb	355 lb
190 lb	65 lb	115 lb	185 lb	270 lb	365 lb
200 lb	70 lb	120 lb	190 lb	280 lb	375 lb
210 lb	70 lb	125 lb	200 lb	285 lb	385 lb
220 lb	75 lb	130 lb	205 lb	295 lb	395 lb
230 lb	80 lb	140 lb	215 lb	305 lb	405 lb
240 lb	85 lb	145 lb	220 lb	310 lb	415 lb
250 lb	90 lb	150 lb	225 lb	320 lb	425 lb
260 lb	95 lb	155 lb	235 lb	325 lb	435 lb

Female Barbell Shrug Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	30 lb	70 lb	125 lb	195 lb	275 lb
20	35 lb	80 lb	145 lb	225 lb	315 lb
25	40 lb	80 lb	145 lb	230 lb	325 lb
30	40 lb	80 lb	145 lb	230 lb	325 lb
35	40 lb	80 lb	145 lb	230 lb	325 lb
40	40 lb	80 lb	145 lb	230 lb	325 lb
45	35 lb	80 lb	140 lb	215 lb	305 lb
50	35 lb	75 lb	130 lb	200 lb	285 lb
55	30 lb	65 lb	120 lb	185 lb	265 lb
60	30 lb	60 lb	110 lb	170 lb	240 lb
65	25 lb	55 lb	100 lb	155 lb	220 lb
70	20 lb	50 lb	90 lb	140 lb	195 lb
75	20 lb	45 lb	80 lb	125 lb	175 lb
80	20 lb	40 lb	70 lb	110 lb	155 lb
85	15 lb	35 lb	65 lb	100 lb	140 lb
90	15 lb	30 lb	55 lb	90 lb	125 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.