Strength Level Calculator
One Arm Row Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate One Arm Row is about 41 kg (90 lb) and advanced is about 56 kg. For a 60 kg (132 lb) woman, intermediate is about 43 kg and advanced about 59 kg. Enter your own numbers below to see your level.
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One Arm Row strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 12 kg · 26 lb | 19 kg · 42 lb | 32 kg · 71 lb | 46 kg · 101 lb | 64 kg · 142 lb |
| 70 kg · 154 lb | 14 kg · 32 lb | 23 kg · 50 lb | 37 kg · 82 lb | 52 kg · 114 lb | 71 kg · 157 lb |
| 80 kg · 176 lb | 16 kg · 36 lb | 25 kg · 56 lb | 41 kg · 90 lb | 56 kg · 123 lb | 76 kg · 168 lb |
| 90 kg · 198 lb | 18 kg · 39 lb | 27 kg · 60 lb | 43 kg · 95 lb | 59 kg · 129 lb | 79 kg · 175 lb |
| 100 kg · 220 lb | 18 kg · 41 lb | 28 kg · 62 lb | 44 kg · 97 lb | 60 kg · 133 lb | 81 kg · 179 lb |
| 110 kg · 243 lb | 19 kg · 41 lb | 28 kg · 63 lb | 45 kg · 98 lb | 61 kg · 134 lb | 82 kg · 180 lb |
| 120 kg · 265 lb | 19 kg · 41 lb | 28 kg · 62 lb | 44 kg · 98 lb | 60 kg · 133 lb | 81 kg · 179 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 18 kg · 40 lb | 27 kg · 60 lb | 43 kg · 95 lb | 59 kg · 129 lb | 79 kg · 174 lb |
| 60 kg · 132 lb | 18 kg · 40 lb | 27 kg · 60 lb | 43 kg · 95 lb | 59 kg · 129 lb | 79 kg · 174 lb |
| 70 kg · 154 lb | 18 kg · 40 lb | 27 kg · 60 lb | 43 kg · 95 lb | 59 kg · 129 lb | 79 kg · 174 lb |
| 80 kg · 176 lb | 18 kg · 40 lb | 27 kg · 60 lb | 43 kg · 95 lb | 59 kg · 129 lb | 79 kg · 174 lb |
| 90 kg · 198 lb | 18 kg · 40 lb | 27 kg · 60 lb | 43 kg · 95 lb | 59 kg · 129 lb | 79 kg · 174 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 One Arm Row strength level?
- Enter your One Arm 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 One Arm Row weight?
- The median (intermediate) One Arm Row one-rep max is about 41 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 One Arm Row for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate One Arm Row at about 41 kg (90 lb) and advanced at about 56 kg (123 lb). For a 60 kg (132 lb) woman, intermediate is about 43 kg (95 lb) and advanced about 59 kg (130 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.