Strength Level Calculator
Cable Shrug Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Cable Shrug is about 91 kg (201 lb) and advanced is about 129 kg. For a 60 kg (132 lb) woman, intermediate is about 43 kg and advanced about 66 kg. Enter your own numbers below to see your level.
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Cable Shrug strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 19 kg · 41 lb | 35 kg · 76 lb | 67 kg · 149 lb | 100 kg · 221 lb | 147 kg · 325 lb |
| 70 kg · 154 lb | 25 kg · 55 lb | 44 kg · 96 lb | 79 kg · 175 lb | 115 kg · 254 lb | 165 kg · 364 lb |
| 80 kg · 176 lb | 31 kg · 69 lb | 53 kg · 116 lb | 91 kg · 200 lb | 129 kg · 284 lb | 181 kg · 399 lb |
| 90 kg · 198 lb | 38 kg · 83 lb | 61 kg · 134 lb | 101 kg · 224 lb | 142 kg · 313 lb | 196 kg · 432 lb |
| 100 kg · 220 lb | 44 kg · 97 lb | 69 kg · 152 lb | 111 kg · 246 lb | 154 kg · 339 lb | 210 kg · 463 lb |
| 110 kg · 243 lb | 50 kg · 110 lb | 77 kg · 169 lb | 121 kg · 267 lb | 165 kg · 364 lb | 223 kg · 492 lb |
| 120 kg · 265 lb | 56 kg · 123 lb | 84 kg · 186 lb | 130 kg · 287 lb | 176 kg · 387 lb | 235 kg · 519 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 7 kg · 15 lb | 15 kg · 33 lb | 36 kg · 79 lb | 57 kg · 126 lb | 90 kg · 197 lb |
| 60 kg · 132 lb | 10 kg · 22 lb | 20 kg · 44 lb | 43 kg · 95 lb | 66 kg · 145 lb | 100 kg · 221 lb |
| 70 kg · 154 lb | 13 kg · 28 lb | 25 kg · 54 lb | 49 kg · 109 lb | 74 kg · 163 lb | 110 kg · 242 lb |
| 80 kg · 176 lb | 16 kg · 35 lb | 29 kg · 64 lb | 55 kg · 122 lb | 81 kg · 180 lb | 119 kg · 262 lb |
| 90 kg · 198 lb | 19 kg · 41 lb | 33 kg · 73 lb | 61 kg · 134 lb | 88 kg · 195 lb | 127 kg · 280 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 Cable Shrug strength level?
- Enter your Cable Shrug 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 Cable Shrug weight?
- The median (intermediate) Cable Shrug one-rep max is about 91 kg for an 80 kg man and about 43 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Cable Shrug for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Cable Shrug at about 91 kg (201 lb) and advanced at about 129 kg (284 lb). For a 60 kg (132 lb) woman, intermediate is about 43 kg (95 lb) and advanced about 66 kg (146 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.