Strength Level Calculator
Lying extension Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Lying extension is about 45 kg (99 lb) and advanced is about 62 kg. For a 60 kg (132 lb) woman, intermediate is about 22 kg and advanced about 32 kg. Enter your own numbers below to see your level.
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Lying extension strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 11 kg · 23 lb | 18 kg · 40 lb | 32 kg · 71 lb | 46 kg · 102 lb | 66 kg · 145 lb |
| 70 kg · 154 lb | 14 kg · 32 lb | 23 kg · 51 lb | 39 kg · 85 lb | 54 kg · 120 lb | 75 kg · 166 lb |
| 80 kg · 176 lb | 18 kg · 40 lb | 28 kg · 62 lb | 45 kg · 99 lb | 62 kg · 136 lb | 84 kg · 185 lb |
| 90 kg · 198 lb | 22 kg · 49 lb | 33 kg · 73 lb | 51 kg · 113 lb | 69 kg · 152 lb | 92 kg · 203 lb |
| 100 kg · 220 lb | 26 kg · 57 lb | 38 kg · 84 lb | 57 kg · 125 lb | 76 kg · 167 lb | 100 kg · 220 lb |
| 110 kg · 243 lb | 30 kg · 66 lb | 43 kg · 94 lb | 62 kg · 138 lb | 82 kg · 181 lb | 107 kg · 236 lb |
| 120 kg · 265 lb | 33 kg · 74 lb | 47 kg · 104 lb | 68 kg · 149 lb | 88 kg · 195 lb | 114 kg · 251 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 5 kg · 10 lb | 9 kg · 21 lb | 19 kg · 43 lb | 29 kg · 65 lb | 44 kg · 97 lb |
| 60 kg · 132 lb | 6 kg · 13 lb | 11 kg · 24 lb | 22 kg · 47 lb | 32 kg · 71 lb | 47 kg · 104 lb |
| 70 kg · 154 lb | 7 kg · 15 lb | 13 kg · 28 lb | 24 kg · 52 lb | 34 kg · 76 lb | 50 kg · 110 lb |
| 80 kg · 176 lb | 8 kg · 17 lb | 14 kg · 31 lb | 25 kg · 56 lb | 37 kg · 81 lb | 52 kg · 116 lb |
| 90 kg · 198 lb | 9 kg · 19 lb | 15 kg · 34 lb | 27 kg · 59 lb | 39 kg · 85 lb | 55 kg · 121 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 Lying extension strength level?
- Enter your Lying extension 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 Lying extension weight?
- The median (intermediate) Lying extension one-rep max is about 45 kg for an 80 kg man and about 22 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Lying extension for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Lying extension at about 45 kg (99 lb) and advanced at about 62 kg (137 lb). For a 60 kg (132 lb) woman, intermediate is about 22 kg (49 lb) and advanced about 32 kg (71 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.