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Machine Row Strength Standards

Use these machine row 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 Machine Row Strength Level

Enter your sex, bodyweight, age, and machine row 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 Machine Row Standards

Male Machine Row Strength Standards

Strength Level	Weight
Beginner	90 lb
Novice	145 lb
Intermediate	220 lb
Advanced	310 lb
Elite	410 lb

Male Machine Row Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.50x

Male Machine Row Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	50 lb	90 lb	145 lb	210 lb	285 lb
120 lb	55 lb	100 lb	155 lb	230 lb	305 lb
130 lb	65 lb	110 lb	170 lb	245 lb	325 lb
140 lb	75 lb	120 lb	185 lb	260 lb	345 lb
150 lb	80 lb	130 lb	195 lb	275 lb	360 lb
160 lb	90 lb	140 lb	210 lb	290 lb	375 lb
170 lb	95 lb	150 lb	220 lb	300 lb	395 lb
180 lb	105 lb	160 lb	230 lb	315 lb	410 lb
190 lb	110 lb	170 lb	245 lb	330 lb	425 lb
200 lb	120 lb	180 lb	255 lb	340 lb	435 lb
210 lb	125 lb	185 lb	265 lb	355 lb	450 lb
220 lb	135 lb	195 lb	275 lb	365 lb	465 lb
230 lb	140 lb	205 lb	285 lb	375 lb	475 lb
240 lb	145 lb	210 lb	295 lb	385 lb	490 lb
250 lb	155 lb	220 lb	300 lb	400 lb	500 lb
260 lb	160 lb	230 lb	310 lb	410 lb	510 lb
270 lb	165 lb	235 lb	320 lb	420 lb	525 lb
280 lb	175 lb	245 lb	330 lb	430 lb	535 lb
290 lb	180 lb	250 lb	335 lb	440 lb	545 lb
300 lb	185 lb	255 lb	345 lb	445 lb	555 lb
310 lb	190 lb	265 lb	355 lb	455 lb	565 lb

Male Machine Row Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	75 lb	125 lb	185 lb	265 lb	350 lb
20	85 lb	140 lb	215 lb	300 lb	395 lb
25	90 lb	145 lb	220 lb	310 lb	410 lb
30	90 lb	145 lb	220 lb	310 lb	410 lb
35	90 lb	145 lb	220 lb	310 lb	410 lb
40	90 lb	145 lb	220 lb	310 lb	410 lb
45	85 lb	135 lb	210 lb	290 lb	385 lb
50	80 lb	130 lb	195 lb	275 lb	360 lb
55	70 lb	120 lb	180 lb	250 lb	335 lb
60	65 lb	110 lb	165 lb	230 lb	305 lb
65	60 lb	95 lb	150 lb	210 lb	275 lb
70	55 lb	85 lb	135 lb	185 lb	245 lb
75	45 lb	80 lb	120 lb	165 lb	220 lb
80	40 lb	70 lb	105 lb	150 lb	200 lb
85	40 lb	60 lb	95 lb	135 lb	175 lb
90	35 lb	55 lb	85 lb	120 lb	160 lb

Female Machine Row Standards

Female Machine Row Strength Standards

Strength Level	Weight
Beginner	45 lb
Novice	75 lb
Intermediate	115 lb
Advanced	165 lb
Elite	220 lb

Female Machine Row Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

Female Machine Row Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	30 lb	60 lb	90 lb	135 lb	185 lb
100 lb	35 lb	60 lb	95 lb	140 lb	190 lb
110 lb	40 lb	65 lb	100 lb	145 lb	195 lb
120 lb	40 lb	70 lb	105 lb	150 lb	200 lb
130 lb	45 lb	70 lb	110 lb	155 lb	210 lb
140 lb	45 lb	75 lb	115 lb	160 lb	215 lb
150 lb	50 lb	80 lb	120 lb	165 lb	220 lb
160 lb	50 lb	80 lb	120 lb	170 lb	225 lb
170 lb	50 lb	85 lb	125 lb	175 lb	225 lb
180 lb	55 lb	85 lb	125 lb	175 lb	230 lb
190 lb	55 lb	90 lb	130 lb	180 lb	235 lb
200 lb	60 lb	90 lb	135 lb	185 lb	240 lb
210 lb	60 lb	95 lb	135 lb	185 lb	245 lb
220 lb	60 lb	95 lb	140 lb	190 lb	245 lb
230 lb	65 lb	95 lb	140 lb	195 lb	250 lb
240 lb	65 lb	100 lb	145 lb	195 lb	255 lb
250 lb	65 lb	100 lb	145 lb	200 lb	255 lb
260 lb	70 lb	105 lb	150 lb	200 lb	260 lb

Female Machine Row Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40 lb	65 lb	100 lb	140 lb	185 lb
20	45 lb	75 lb	115 lb	160 lb	215 lb
25	45 lb	75 lb	115 lb	165 lb	220 lb
30	45 lb	75 lb	115 lb	165 lb	220 lb
35	45 lb	75 lb	115 lb	165 lb	220 lb
40	45 lb	75 lb	115 lb	165 lb	220 lb
45	45 lb	70 lb	110 lb	155 lb	205 lb
50	40 lb	65 lb	100 lb	145 lb	195 lb
55	35 lb	60 lb	95 lb	135 lb	180 lb
60	35 lb	55 lb	85 lb	120 lb	160 lb
65	30 lb	50 lb	80 lb	110 lb	145 lb
70	25 lb	45 lb	70 lb	100 lb	130 lb
75	25 lb	40 lb	60 lb	90 lb	120 lb
80	20 lb	35 lb	55 lb	80 lb	105 lb
85	20 lb	30 lb	50 lb	70 lb	95 lb
90	15 lb	30 lb	45 lb	65 lb	85 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.