Pendlay Row Strength Standards

Calculate Your Pendlay Row Strength Level

Enter your sex, bodyweight, age, and pendlay row 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 Pendlay Row Standards

Male Pendlay Row Strength Standards

Strength Level	Weight
Beginner	105 lb
Novice	150 lb
Intermediate	200 lb
Advanced	260 lb
Elite	325 lb

Male Pendlay Row Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	1.75x

Male Pendlay Row Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	55 lb	85 lb	115 lb	155 lb	200 lb
120 lb	65 lb	95 lb	130 lb	175 lb	220 lb
130 lb	75 lb	105 lb	145 lb	185 lb	235 lb
140 lb	85 lb	115 lb	155 lb	200 lb	250 lb
150 lb	90 lb	125 lb	170 lb	215 lb	265 lb
160 lb	100 lb	135 lb	180 lb	230 lb	280 lb
170 lb	110 lb	145 lb	190 lb	240 lb	295 lb
180 lb	120 lb	155 lb	200 lb	255 lb	310 lb
190 lb	125 lb	165 lb	215 lb	265 lb	320 lb
200 lb	135 lb	175 lb	225 lb	275 lb	335 lb
210 lb	140 lb	185 lb	235 lb	290 lb	345 lb
220 lb	150 lb	190 lb	245 lb	300 lb	360 lb
230 lb	155 lb	200 lb	250 lb	310 lb	370 lb
240 lb	165 lb	210 lb	260 lb	320 lb	380 lb
250 lb	170 lb	220 lb	270 lb	330 lb	390 lb
260 lb	180 lb	225 lb	280 lb	340 lb	405 lb
270 lb	185 lb	235 lb	290 lb	350 lb	415 lb
280 lb	195 lb	240 lb	295 lb	360 lb	425 lb
290 lb	200 lb	250 lb	305 lb	370 lb	435 lb
300 lb	205 lb	255 lb	315 lb	375 lb	445 lb
310 lb	215 lb	265 lb	320 lb	385 lb	450 lb

Male Pendlay Row Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	90 lb	125 lb	170 lb	220 lb	275 lb
20	105 lb	145 lb	195 lb	255 lb	315 lb
25	105 lb	150 lb	200 lb	260 lb	325 lb
30	105 lb	150 lb	200 lb	260 lb	325 lb
35	105 lb	150 lb	200 lb	260 lb	325 lb
40	105 lb	150 lb	200 lb	260 lb	325 lb
45	100 lb	140 lb	190 lb	245 lb	305 lb
50	95 lb	130 lb	175 lb	230 lb	285 lb
55	85 lb	120 lb	165 lb	210 lb	265 lb
60	80 lb	110 lb	150 lb	195 lb	240 lb
65	70 lb	100 lb	135 lb	175 lb	220 lb
70	65 lb	90 lb	120 lb	155 lb	195 lb
75	55 lb	80 lb	110 lb	140 lb	175 lb
80	50 lb	70 lb	95 lb	125 lb	155 lb
85	45 lb	65 lb	85 lb	110 lb	140 lb
90	40 lb	55 lb	75 lb	100 lb	125 lb

Female Pendlay Row Standards

Female Pendlay Row Strength Standards

Strength Level	Weight
Beginner	55 lb
Novice	80 lb
Intermediate	115 lb
Advanced	155 lb
Elite	195 lb

Female Pendlay Row Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.40x
Novice	0.55x
Intermediate	0.80x
Advanced	1.05x
Elite	1.35x

Female Pendlay Row Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	35 lb	55 lb	80 lb	110 lb	140 lb
100 lb	40 lb	60 lb	85 lb	115 lb	150 lb
110 lb	45 lb	65 lb	95 lb	125 lb	160 lb
120 lb	45 lb	70 lb	100 lb	135 lb	170 lb
130 lb	50 lb	75 lb	105 lb	140 lb	175 lb
140 lb	55 lb	80 lb	110 lb	145 lb	185 lb
150 lb	60 lb	85 lb	115 lb	155 lb	190 lb
160 lb	65 lb	90 lb	120 lb	160 lb	200 lb
170 lb	65 lb	95 lb	125 lb	165 lb	205 lb
180 lb	70 lb	100 lb	130 lb	170 lb	210 lb
190 lb	75 lb	105 lb	135 lb	175 lb	215 lb
200 lb	80 lb	105 lb	140 lb	180 lb	220 lb
210 lb	80 lb	110 lb	145 lb	185 lb	230 lb
220 lb	85 lb	115 lb	150 lb	190 lb	235 lb
230 lb	90 lb	120 lb	155 lb	195 lb	240 lb
240 lb	90 lb	120 lb	160 lb	200 lb	245 lb
250 lb	95 lb	125 lb	160 lb	205 lb	250 lb
260 lb	95 lb	130 lb	165 lb	210 lb	255 lb

Female Pendlay Row Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	45 lb	70 lb	95 lb	130 lb	165 lb
20	55 lb	80 lb	110 lb	150 lb	190 lb
25	55 lb	80 lb	115 lb	155 lb	195 lb
30	55 lb	80 lb	115 lb	155 lb	195 lb
35	55 lb	80 lb	115 lb	155 lb	195 lb
40	55 lb	80 lb	115 lb	155 lb	195 lb
45	50 lb	75 lb	110 lb	145 lb	185 lb
50	50 lb	70 lb	100 lb	135 lb	175 lb
55	45 lb	65 lb	95 lb	125 lb	160 lb
60	40 lb	60 lb	85 lb	115 lb	145 lb
65	35 lb	55 lb	75 lb	105 lb	130 lb
70	35 lb	50 lb	70 lb	90 lb	120 lb
75	30 lb	45 lb	60 lb	85 lb	105 lb
80	25 lb	40 lb	55 lb	75 lb	95 lb
85	25 lb	35 lb	50 lb	65 lb	85 lb
90	20 lb	30 lb	45 lb	60 lb	75 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.