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Lat Pulldown Strength Standards

Use these lat pulldown 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 Lat Pulldown Strength Level

Enter your sex, bodyweight, age, and lat pulldown 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 Lat Pulldown Standards

Male Lat Pulldown Strength Standards

Strength Level	Weight
Beginner	90 lb
Novice	130 lb
Intermediate	180 lb
Advanced	235 lb
Elite	295 lb

Male Lat Pulldown Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

Male Lat Pulldown Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	60 lb	90 lb	130 lb	175 lb	220 lb
120 lb	70 lb	100 lb	140 lb	185 lb	235 lb
130 lb	75 lb	105 lb	150 lb	195 lb	245 lb
140 lb	80 lb	115 lb	155 lb	205 lb	255 lb
150 lb	85 lb	120 lb	165 lb	215 lb	265 lb
160 lb	95 lb	130 lb	170 lb	220 lb	275 lb
170 lb	100 lb	135 lb	180 lb	230 lb	285 lb
180 lb	105 lb	140 lb	185 lb	240 lb	295 lb
190 lb	110 lb	150 lb	195 lb	245 lb	305 lb
200 lb	115 lb	155 lb	200 lb	255 lb	310 lb
210 lb	120 lb	160 lb	210 lb	260 lb	320 lb
220 lb	125 lb	165 lb	215 lb	270 lb	330 lb
230 lb	130 lb	170 lb	220 lb	275 lb	335 lb
240 lb	135 lb	175 lb	225 lb	285 lb	345 lb
250 lb	140 lb	180 lb	230 lb	290 lb	350 lb
260 lb	140 lb	185 lb	235 lb	295 lb	355 lb
270 lb	145 lb	190 lb	245 lb	300 lb	365 lb
280 lb	150 lb	195 lb	250 lb	310 lb	370 lb
290 lb	155 lb	200 lb	255 lb	315 lb	375 lb
300 lb	160 lb	205 lb	260 lb	320 lb	385 lb
310 lb	165 lb	210 lb	265 lb	325 lb	390 lb

Male Lat Pulldown Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	80 lb	110 lb	150 lb	200 lb	250 lb
20	90 lb	125 lb	175 lb	225 lb	285 lb
25	90 lb	130 lb	180 lb	235 lb	295 lb
30	90 lb	130 lb	180 lb	235 lb	295 lb
35	90 lb	130 lb	180 lb	235 lb	295 lb
40	90 lb	130 lb	180 lb	235 lb	295 lb
45	85 lb	125 lb	170 lb	220 lb	275 lb
50	80 lb	115 lb	155 lb	205 lb	260 lb
55	75 lb	105 lb	145 lb	190 lb	240 lb
60	70 lb	95 lb	130 lb	175 lb	220 lb
65	60 lb	85 lb	120 lb	155 lb	195 lb
70	55 lb	80 lb	105 lb	140 lb	175 lb
75	50 lb	70 lb	95 lb	125 lb	160 lb
80	45 lb	60 lb	85 lb	115 lb	140 lb
85	40 lb	55 lb	75 lb	100 lb	125 lb
90	35 lb	50 lb	70 lb	90 lb	115 lb

Female Lat Pulldown Standards

Female Lat Pulldown Strength Standards

Strength Level	Weight
Beginner	50 lb
Novice	75 lb
Intermediate	105 lb
Advanced	135 lb
Elite	175 lb

Female Lat Pulldown Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.35x
Novice	0.50x
Intermediate	0.75x
Advanced	0.95x
Elite	1.25x

Female Lat Pulldown Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	35 lb	55 lb	80 lb	110 lb	145 lb
100 lb	40 lb	60 lb	85 lb	115 lb	150 lb
110 lb	45 lb	65 lb	90 lb	120 lb	155 lb
120 lb	45 lb	65 lb	95 lb	125 lb	160 lb
130 lb	50 lb	70 lb	100 lb	130 lb	165 lb
140 lb	50 lb	75 lb	100 lb	135 lb	170 lb
150 lb	55 lb	75 lb	105 lb	140 lb	175 lb
160 lb	55 lb	80 lb	110 lb	140 lb	180 lb
170 lb	55 lb	80 lb	110 lb	145 lb	180 lb
180 lb	60 lb	85 lb	115 lb	150 lb	185 lb
190 lb	60 lb	85 lb	115 lb	150 lb	190 lb
200 lb	65 lb	90 lb	120 lb	155 lb	190 lb
210 lb	65 lb	90 lb	120 lb	155 lb	195 lb
220 lb	65 lb	90 lb	125 lb	160 lb	200 lb
230 lb	70 lb	95 lb	125 lb	165 lb	200 lb
240 lb	70 lb	95 lb	130 lb	165 lb	205 lb
250 lb	70 lb	100 lb	130 lb	170 lb	205 lb
260 lb	75 lb	100 lb	135 lb	170 lb	210 lb

Female Lat Pulldown Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40 lb	60 lb	85 lb	115 lb	150 lb
20	50 lb	70 lb	100 lb	135 lb	170 lb
25	50 lb	75 lb	105 lb	135 lb	175 lb
30	50 lb	75 lb	105 lb	135 lb	175 lb
35	50 lb	75 lb	105 lb	135 lb	175 lb
40	50 lb	75 lb	105 lb	135 lb	175 lb
45	45 lb	70 lb	95 lb	130 lb	165 lb
50	45 lb	65 lb	90 lb	120 lb	155 lb
55	40 lb	60 lb	85 lb	110 lb	140 lb
60	35 lb	55 lb	75 lb	100 lb	130 lb
65	35 lb	50 lb	70 lb	90 lb	115 lb
70	30 lb	45 lb	60 lb	80 lb	105 lb
75	25 lb	40 lb	55 lb	75 lb	95 lb
80	25 lb	35 lb	50 lb	65 lb	85 lb
85	20 lb	30 lb	45 lb	60 lb	75 lb
90	20 lb	25 lb	40 lb	50 lb	65 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.