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Cable Lateral Raise Strength Standards

Calculate Your Cable Lateral Raise Strength Level

Enter your sex, bodyweight, age, and cable lateral raise set weight to estimate your strength level. Use 1 rep for a true 1RM, or enter the reps completed for a multi-rep set.

Sex

Bodyweight

Age

Performance

Reps completed

Your strength level

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Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Male Cable Lateral Raise Standards

Male Cable Lateral Raise Strength Standards

Strength Level	Weight
Beginner	5 lb
Novice	15 lb
Intermediate	30 lb
Advanced	55 lb
Elite	85 lb

Male Cable Lateral Raise Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.50x

Male Cable Lateral Raise Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	0 lb	10 lb	20 lb	40 lb	65 lb
120 lb	0 lb	10 lb	25 lb	45 lb	70 lb
130 lb	0 lb	10 lb	25 lb	45 lb	70 lb
140 lb	0 lb	10 lb	25 lb	50 lb	75 lb
150 lb	5 lb	15 lb	30 lb	50 lb	80 lb
160 lb	5 lb	15 lb	30 lb	55 lb	80 lb
170 lb	5 lb	15 lb	30 lb	55 lb	85 lb
180 lb	5 lb	15 lb	35 lb	55 lb	85 lb
190 lb	5 lb	20 lb	35 lb	60 lb	90 lb
200 lb	5 lb	20 lb	35 lb	60 lb	90 lb
210 lb	5 lb	20 lb	40 lb	65 lb	90 lb
220 lb	10 lb	20 lb	40 lb	65 lb	95 lb
230 lb	10 lb	20 lb	40 lb	65 lb	95 lb
240 lb	10 lb	25 lb	40 lb	70 lb	100 lb
250 lb	10 lb	25 lb	45 lb	70 lb	100 lb
260 lb	10 lb	25 lb	45 lb	70 lb	100 lb
270 lb	10 lb	25 lb	45 lb	75 lb	105 lb
280 lb	10 lb	25 lb	45 lb	75 lb	105 lb
290 lb	10 lb	25 lb	50 lb	75 lb	105 lb
300 lb	15 lb	30 lb	50 lb	75 lb	110 lb
310 lb	15 lb	30 lb	50 lb	80 lb	110 lb

Male Cable Lateral Raise Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5 lb	10 lb	25 lb	45 lb	70 lb
20	5 lb	15 lb	30 lb	55 lb	80 lb
25	5 lb	15 lb	30 lb	55 lb	85 lb
30	5 lb	15 lb	30 lb	55 lb	85 lb
35	5 lb	15 lb	30 lb	55 lb	85 lb
40	5 lb	15 lb	30 lb	55 lb	85 lb
45	5 lb	15 lb	30 lb	50 lb	80 lb
50	5 lb	15 lb	30 lb	50 lb	75 lb
55	5 lb	10 lb	25 lb	45 lb	70 lb
60	0 lb	10 lb	25 lb	40 lb	60 lb
65	0 lb	10 lb	20 lb	35 lb	55 lb
70	0 lb	10 lb	20 lb	35 lb	50 lb
75	0 lb	5 lb	15 lb	30 lb	45 lb
80	0 lb	5 lb	15 lb	25 lb	40 lb
85	0 lb	5 lb	15 lb	25 lb	35 lb
90	0 lb	5 lb	10 lb	20 lb	30 lb

Female Cable Lateral Raise Standards

Female Cable Lateral Raise Strength Standards

Strength Level	Weight
Beginner	5 lb
Novice	10 lb
Intermediate	20 lb
Advanced	35 lb
Elite	55 lb

Female Cable Lateral Raise Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.15x
Advanced	0.25x
Elite	0.40x

Female Cable Lateral Raise Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	0 lb	5 lb	15 lb	30 lb	45 lb
100 lb	0 lb	5 lb	15 lb	30 lb	45 lb
110 lb	0 lb	10 lb	20 lb	30 lb	50 lb
120 lb	0 lb	10 lb	20 lb	35 lb	50 lb
130 lb	0 lb	10 lb	20 lb	35 lb	50 lb
140 lb	5 lb	10 lb	20 lb	35 lb	55 lb
150 lb	5 lb	10 lb	20 lb	35 lb	55 lb
160 lb	5 lb	10 lb	25 lb	40 lb	55 lb
170 lb	5 lb	10 lb	25 lb	40 lb	55 lb
180 lb	5 lb	10 lb	25 lb	40 lb	60 lb
190 lb	5 lb	15 lb	25 lb	40 lb	60 lb
200 lb	5 lb	15 lb	25 lb	40 lb	60 lb
210 lb	5 lb	15 lb	25 lb	45 lb	60 lb
220 lb	5 lb	15 lb	25 lb	45 lb	60 lb
230 lb	5 lb	15 lb	30 lb	45 lb	65 lb
240 lb	5 lb	15 lb	30 lb	45 lb	65 lb
250 lb	5 lb	15 lb	30 lb	45 lb	65 lb
260 lb	5 lb	15 lb	30 lb	45 lb	65 lb

Female Cable Lateral Raise Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	0 lb	10 lb	20 lb	30 lb	45 lb
20	5 lb	10 lb	20 lb	35 lb	55 lb
25	5 lb	10 lb	20 lb	35 lb	55 lb
30	5 lb	10 lb	20 lb	35 lb	55 lb
35	5 lb	10 lb	20 lb	35 lb	55 lb
40	5 lb	10 lb	20 lb	35 lb	55 lb
45	5 lb	10 lb	20 lb	35 lb	50 lb
50	0 lb	10 lb	20 lb	30 lb	50 lb
55	0 lb	10 lb	15 lb	30 lb	45 lb
60	0 lb	5 lb	15 lb	25 lb	40 lb
65	0 lb	5 lb	15 lb	25 lb	35 lb
70	0 lb	5 lb	10 lb	20 lb	30 lb
75	0 lb	5 lb	10 lb	20 lb	30 lb
80	0 lb	5 lb	10 lb	15 lb	25 lb
85	0 lb	5 lb	10 lb	15 lb	25 lb
90	0 lb	5 lb	5 lb	15 lb	20 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.