Strength Level Calculator
Hammer Curl Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Hammer Curl is about 24 kg (53 lb) and advanced is about 34 kg. For a 60 kg (132 lb) woman, intermediate is about 13 kg and advanced about 18 kg. Enter your own numbers below to see your level.
Your lift
Use a true one-rep max, or estimate one from a heavy set you can do with good form.
Kg
Gender
yrs
Kg
Your strength levelUpdating…
…
Calculating your level…
Track your real lifts with Lyfta
Log every set and watch your strength level move over time — across every exercise you train.
Hammer Curl strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 6 kg · 13 lb | 10 kg · 22 lb | 18 kg · 40 lb | 26 kg · 57 lb | 37 kg · 81 lb |
| 70 kg · 154 lb | 8 kg · 17 lb | 13 kg · 28 lb | 21 kg · 47 lb | 30 kg · 66 lb | 41 kg · 91 lb |
| 80 kg · 176 lb | 10 kg · 21 lb | 15 kg · 33 lb | 24 kg · 54 lb | 34 kg · 74 lb | 46 kg · 101 lb |
| 90 kg · 198 lb | 12 kg · 26 lb | 18 kg · 39 lb | 27 kg · 60 lb | 37 kg · 82 lb | 50 kg · 110 lb |
| 100 kg · 220 lb | 13 kg · 29 lb | 20 kg · 44 lb | 30 kg · 66 lb | 40 kg · 89 lb | 54 kg · 118 lb |
| 110 kg · 243 lb | 15 kg · 33 lb | 22 kg · 48 lb | 33 kg · 72 lb | 43 kg · 96 lb | 57 kg · 126 lb |
| 120 kg · 265 lb | 17 kg · 37 lb | 24 kg · 53 lb | 35 kg · 78 lb | 46 kg · 102 lb | 60 kg · 133 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 4 kg · 8 lb | 6 kg · 14 lb | 11 kg · 24 lb | 16 kg · 35 lb | 23 kg · 50 lb |
| 60 kg · 132 lb | 4 kg · 10 lb | 7 kg · 16 lb | 13 kg · 28 lb | 18 kg · 39 lb | 25 kg · 54 lb |
| 70 kg · 154 lb | 5 kg · 12 lb | 9 kg · 19 lb | 14 kg · 31 lb | 19 kg · 43 lb | 27 kg · 59 lb |
| 80 kg · 176 lb | 6 kg · 13 lb | 10 kg · 21 lb | 15 kg · 34 lb | 21 kg · 46 lb | 28 kg · 62 lb |
| 90 kg · 198 lb | 7 kg · 15 lb | 10 kg · 23 lb | 16 kg · 36 lb | 22 kg · 49 lb | 30 kg · 66 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%.
More exercises
Strength level calculator
Frequently asked questions
- How do I calculate my Hammer Curl strength level?
- Enter your Hammer Curl 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 Hammer Curl weight?
- The median (intermediate) Hammer Curl one-rep max is about 24 kg for an 80 kg man and about 13 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Hammer Curl for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Hammer Curl at about 24 kg (53 lb) and advanced at about 34 kg (75 lb). For a 60 kg (132 lb) woman, intermediate is about 13 kg (29 lb) and advanced about 18 kg (40 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.