Strength Level Calculator
Bent Over Row Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Bent Over Row is about 87 kg (192 lb) and advanced is about 112 kg. For a 60 kg (132 lb) woman, intermediate is about 40 kg and advanced about 56 kg. Enter your own numbers below to see your level.
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Bent Over Row strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 30 kg · 67 lb | 44 kg · 97 lb | 65 kg · 144 lb | 86 kg · 190 lb | 113 kg · 250 lb |
| 70 kg · 154 lb | 38 kg · 84 lb | 54 kg · 118 lb | 76 kg · 169 lb | 99 kg · 219 lb | 128 kg · 282 lb |
| 80 kg · 176 lb | 46 kg · 101 lb | 63 kg · 138 lb | 87 kg · 192 lb | 112 kg · 246 lb | 142 kg · 313 lb |
| 90 kg · 198 lb | 53 kg · 117 lb | 71 kg · 157 lb | 97 kg · 214 lb | 123 kg · 271 lb | 155 kg · 341 lb |
| 100 kg · 220 lb | 60 kg · 132 lb | 79 kg · 175 lb | 107 kg · 235 lb | 134 kg · 295 lb | 167 kg · 367 lb |
| 110 kg · 243 lb | 67 kg · 147 lb | 87 kg · 193 lb | 116 kg · 255 lb | 144 kg · 317 lb | 178 kg · 392 lb |
| 120 kg · 265 lb | 73 kg · 162 lb | 95 kg · 209 lb | 124 kg · 274 lb | 153 kg · 338 lb | 188 kg · 415 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 13 kg · 29 lb | 21 kg · 47 lb | 37 kg · 81 lb | 52 kg · 114 lb | 72 kg · 159 lb |
| 60 kg · 132 lb | 15 kg · 34 lb | 24 kg · 54 lb | 40 kg · 89 lb | 56 kg · 124 lb | 77 kg · 170 lb |
| 70 kg · 154 lb | 17 kg · 38 lb | 27 kg · 60 lb | 44 kg · 96 lb | 60 kg · 132 lb | 82 kg · 180 lb |
| 80 kg · 176 lb | 19 kg · 42 lb | 30 kg · 65 lb | 47 kg · 103 lb | 64 kg · 140 lb | 86 kg · 189 lb |
| 90 kg · 198 lb | 21 kg · 46 lb | 32 kg · 70 lb | 49 kg · 109 lb | 67 kg · 147 lb | 90 kg · 197 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Bent Over Row strength level?
- Enter your Bent Over Row one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Bent Over Row weight?
- The median (intermediate) Bent Over Row one-rep max is about 87 kg for an 80 kg man and about 40 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Bent Over Row for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Bent Over Row at about 87 kg (192 lb) and advanced at about 112 kg (247 lb). For a 60 kg (132 lb) woman, intermediate is about 40 kg (88 lb) and advanced about 56 kg (123 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.