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T Bar Row Strength Standards

Use these t bar 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 T Bar Row Strength Level

Enter your sex, bodyweight, age, and t bar 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 T Bar Row Standards

Male T Bar Row Strength Standards

Strength Level	Weight
Beginner	70 lb
Novice	115 lb
Intermediate	175 lb
Advanced	245 lb
Elite	325 lb

Male T Bar Row Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

Male T Bar Row Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	35 lb	65 lb	105 lb	155 lb	210 lb
120 lb	40 lb	75 lb	115 lb	170 lb	230 lb
130 lb	50 lb	85 lb	130 lb	185 lb	245 lb
140 lb	55 lb	90 lb	140 lb	195 lb	260 lb
150 lb	65 lb	100 lb	150 lb	210 lb	275 lb
160 lb	70 lb	110 lb	160 lb	225 lb	290 lb
170 lb	75 lb	120 lb	175 lb	235 lb	305 lb
180 lb	85 lb	130 lb	185 lb	250 lb	320 lb
190 lb	90 lb	135 lb	195 lb	260 lb	330 lb
200 lb	100 lb	145 lb	205 lb	270 lb	345 lb
210 lb	105 lb	155 lb	215 lb	280 lb	355 lb
220 lb	110 lb	160 lb	220 lb	295 lb	370 lb
230 lb	120 lb	170 lb	230 lb	305 lb	380 lb
240 lb	125 lb	175 lb	240 lb	315 lb	390 lb
250 lb	130 lb	185 lb	250 lb	325 lb	405 lb
260 lb	135 lb	190 lb	255 lb	335 lb	415 lb
270 lb	145 lb	200 lb	265 lb	340 lb	425 lb
280 lb	150 lb	205 lb	275 lb	350 lb	435 lb
290 lb	155 lb	210 lb	280 lb	360 lb	445 lb
300 lb	160 lb	220 lb	290 lb	370 lb	455 lb
310 lb	165 lb	225 lb	295 lb	380 lb	465 lb

Male T Bar Row Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	60 lb	100 lb	150 lb	210 lb	275 lb
20	70 lb	115 lb	170 lb	240 lb	315 lb
25	70 lb	115 lb	175 lb	245 lb	325 lb
30	70 lb	115 lb	175 lb	245 lb	325 lb
35	70 lb	115 lb	175 lb	245 lb	325 lb
40	70 lb	115 lb	175 lb	245 lb	325 lb
45	70 lb	110 lb	165 lb	235 lb	305 lb
50	65 lb	105 lb	155 lb	220 lb	285 lb
55	60 lb	95 lb	145 lb	200 lb	265 lb
60	55 lb	85 lb	130 lb	185 lb	240 lb
65	50 lb	80 lb	120 lb	165 lb	220 lb
70	45 lb	70 lb	105 lb	150 lb	195 lb
75	40 lb	65 lb	95 lb	135 lb	175 lb
80	35 lb	55 lb	85 lb	120 lb	155 lb
85	30 lb	50 lb	75 lb	105 lb	140 lb
90	25 lb	45 lb	70 lb	95 lb	125 lb

Female T Bar Row Standards

Female T Bar Row Strength Standards

Strength Level	Weight
Beginner	30 lb
Novice	60 lb
Intermediate	95 lb
Advanced	140 lb
Elite	190 lb

Female T Bar Row Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.40x
Intermediate	0.70x
Advanced	1.00x
Elite	1.35x

Female T Bar Row Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	20 lb	40 lb	70 lb	110 lb	150 lb
100 lb	20 lb	45 lb	75 lb	115 lb	160 lb
110 lb	25 lb	50 lb	80 lb	120 lb	170 lb
120 lb	25 lb	50 lb	85 lb	125 lb	175 lb
130 lb	30 lb	55 lb	90 lb	135 lb	180 lb
140 lb	30 lb	60 lb	95 lb	140 lb	185 lb
150 lb	35 lb	60 lb	100 lb	145 lb	195 lb
160 lb	35 lb	65 lb	100 lb	145 lb	200 lb
170 lb	40 lb	70 lb	105 lb	150 lb	205 lb
180 lb	40 lb	70 lb	110 lb	155 lb	210 lb
190 lb	45 lb	75 lb	115 lb	160 lb	215 lb
200 lb	45 lb	75 lb	115 lb	165 lb	215 lb
210 lb	50 lb	80 lb	120 lb	170 lb	220 lb
220 lb	50 lb	80 lb	125 lb	170 lb	225 lb
230 lb	50 lb	85 lb	125 lb	175 lb	230 lb
240 lb	55 lb	85 lb	130 lb	180 lb	235 lb
250 lb	55 lb	90 lb	130 lb	180 lb	240 lb
260 lb	60 lb	90 lb	135 lb	185 lb	240 lb

Female T Bar Row Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	25 lb	50 lb	80 lb	120 lb	165 lb
20	30 lb	55 lb	95 lb	135 lb	185 lb
25	30 lb	60 lb	95 lb	140 lb	190 lb
30	30 lb	60 lb	95 lb	140 lb	190 lb
35	30 lb	60 lb	95 lb	140 lb	190 lb
40	30 lb	60 lb	95 lb	140 lb	190 lb
45	30 lb	55 lb	90 lb	135 lb	180 lb
50	30 lb	50 lb	85 lb	125 lb	170 lb
55	25 lb	50 lb	80 lb	115 lb	155 lb
60	25 lb	45 lb	70 lb	105 lb	145 lb
65	20 lb	40 lb	65 lb	95 lb	130 lb
70	20 lb	35 lb	55 lb	85 lb	115 lb
75	15 lb	30 lb	50 lb	75 lb	105 lb
80	15 lb	30 lb	45 lb	70 lb	95 lb
85	15 lb	25 lb	40 lb	60 lb	85 lb
90	10 lb	20 lb	35 lb	55 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.