Rack Pull Strength Standards

Calculate Your Rack Pull Strength Level

Enter your sex, bodyweight, age, and rack pull 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 Rack Pull Standards

Male Rack Pull Strength Standards

Strength Level	Weight
Beginner	210 lb
Novice	305 lb
Intermediate	420 lb
Advanced	555 lb
Elite	705 lb

Male Rack Pull Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.25x
Novice	1.75x
Intermediate	2.25x
Advanced	3.00x
Elite	3.75x

Male Rack Pull Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	115 lb	180 lb	260 lb	360 lb	465 lb
120 lb	130 lb	200 lb	285 lb	385 lb	495 lb
130 lb	150 lb	220 lb	310 lb	415 lb	530 lb
140 lb	165 lb	240 lb	330 lb	440 lb	555 lb
150 lb	180 lb	255 lb	355 lb	465 lb	585 lb
160 lb	195 lb	275 lb	375 lb	490 lb	610 lb
170 lb	210 lb	290 lb	395 lb	510 lb	635 lb
180 lb	220 lb	310 lb	415 lb	535 lb	660 lb
190 lb	235 lb	325 lb	430 lb	555 lb	685 lb
200 lb	250 lb	340 lb	450 lb	575 lb	710 lb
210 lb	265 lb	355 lb	465 lb	595 lb	730 lb
220 lb	275 lb	370 lb	485 lb	615 lb	750 lb
230 lb	290 lb	385 lb	500 lb	635 lb	775 lb
240 lb	300 lb	400 lb	515 lb	650 lb	795 lb
250 lb	315 lb	415 lb	535 lb	670 lb	810 lb
260 lb	325 lb	425 lb	550 lb	685 lb	830 lb
270 lb	335 lb	440 lb	565 lb	705 lb	850 lb
280 lb	345 lb	455 lb	580 lb	720 lb	870 lb
290 lb	360 lb	465 lb	595 lb	735 lb	885 lb
300 lb	370 lb	480 lb	605 lb	750 lb	900 lb
310 lb	380 lb	490 lb	620 lb	765 lb	920 lb

Male Rack Pull Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	180 lb	260 lb	360 lb	475 lb	600 lb
20	205 lb	295 lb	410 lb	540 lb	685 lb
25	210 lb	305 lb	420 lb	555 lb	705 lb
30	210 lb	305 lb	420 lb	555 lb	705 lb
35	210 lb	305 lb	420 lb	555 lb	705 lb
40	210 lb	305 lb	420 lb	555 lb	705 lb
45	200 lb	285 lb	400 lb	525 lb	665 lb
50	185 lb	270 lb	370 lb	490 lb	620 lb
55	170 lb	250 lb	345 lb	455 lb	575 lb
60	155 lb	225 lb	315 lb	415 lb	525 lb
65	140 lb	205 lb	285 lb	375 lb	475 lb
70	125 lb	185 lb	255 lb	335 lb	425 lb
75	115 lb	165 lb	230 lb	300 lb	380 lb
80	100 lb	145 lb	205 lb	270 lb	340 lb
85	90 lb	130 lb	185 lb	240 lb	305 lb
90	80 lb	120 lb	165 lb	215 lb	275 lb

Female Rack Pull Standards

Female Rack Pull Strength Standards

Strength Level	Weight
Beginner	120 lb
Novice	180 lb
Intermediate	255 lb
Advanced	340 lb
Elite	435 lb

Female Rack Pull Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.75x
Advanced	2.25x
Elite	3.00x

Female Rack Pull Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	80 lb	125 lb	185 lb	260 lb	340 lb
100 lb	90 lb	135 lb	200 lb	275 lb	355 lb
110 lb	95 lb	145 lb	210 lb	290 lb	370 lb
120 lb	105 lb	155 lb	225 lb	300 lb	385 lb
130 lb	110 lb	165 lb	235 lb	315 lb	400 lb
140 lb	120 lb	175 lb	245 lb	325 lb	415 lb
150 lb	125 lb	185 lb	255 lb	335 lb	425 lb
160 lb	130 lb	190 lb	265 lb	345 lb	440 lb
170 lb	140 lb	200 lb	270 lb	360 lb	450 lb
180 lb	145 lb	205 lb	280 lb	365 lb	460 lb
190 lb	150 lb	210 lb	290 lb	375 lb	470 lb
200 lb	155 lb	220 lb	295 lb	385 lb	480 lb
210 lb	160 lb	225 lb	305 lb	395 lb	490 lb
220 lb	165 lb	230 lb	310 lb	400 lb	500 lb
230 lb	170 lb	235 lb	320 lb	410 lb	510 lb
240 lb	175 lb	245 lb	325 lb	415 lb	515 lb
250 lb	180 lb	250 lb	330 lb	425 lb	525 lb
260 lb	185 lb	255 lb	335 lb	430 lb	535 lb

Female Rack Pull Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	100 lb	150 lb	215 lb	290 lb	370 lb
20	115 lb	175 lb	245 lb	330 lb	425 lb
25	120 lb	180 lb	255 lb	340 lb	435 lb
30	120 lb	180 lb	255 lb	340 lb	435 lb
35	120 lb	180 lb	255 lb	340 lb	435 lb
40	120 lb	180 lb	255 lb	340 lb	435 lb
45	115 lb	170 lb	240 lb	320 lb	410 lb
50	105 lb	160 lb	225 lb	300 lb	385 lb
55	95 lb	145 lb	205 lb	280 lb	355 lb
60	90 lb	135 lb	190 lb	255 lb	325 lb
65	80 lb	120 lb	170 lb	230 lb	295 lb
70	70 lb	110 lb	155 lb	205 lb	265 lb
75	65 lb	95 lb	135 lb	185 lb	235 lb
80	55 lb	85 lb	120 lb	165 lb	210 lb
85	50 lb	75 lb	110 lb	150 lb	190 lb
90	45 lb	70 lb	100 lb	130 lb	170 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.