Strength Level Calculator
Pull Through Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Pull Through is about 63 kg (139 lb) and advanced is about 94 kg. For a 60 kg (132 lb) woman, intermediate is about 42 kg and advanced about 63 kg. Enter your own numbers below to see your level.
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Pull Through strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 9 kg · 19 lb | 20 kg · 43 lb | 47 kg · 103 lb | 74 kg · 162 lb | 115 kg · 253 lb |
| 70 kg · 154 lb | 12 kg · 27 lb | 25 kg · 56 lb | 55 kg · 121 lb | 84 kg · 186 lb | 128 kg · 282 lb |
| 80 kg · 176 lb | 16 kg · 36 lb | 31 kg · 68 lb | 63 kg · 138 lb | 94 kg · 207 lb | 139 kg · 307 lb |
| 90 kg · 198 lb | 20 kg · 44 lb | 37 kg · 81 lb | 70 kg · 154 lb | 103 kg · 227 lb | 150 kg · 331 lb |
| 100 kg · 220 lb | 24 kg · 52 lb | 42 kg · 92 lb | 77 kg · 169 lb | 112 kg · 246 lb | 160 kg · 353 lb |
| 110 kg · 243 lb | 27 kg · 60 lb | 47 kg · 104 lb | 83 kg · 183 lb | 119 kg · 263 lb | 169 kg · 374 lb |
| 120 kg · 265 lb | 31 kg · 68 lb | 52 kg · 114 lb | 89 kg · 197 lb | 127 kg · 280 lb | 178 kg · 393 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 8 kg · 18 lb | 17 kg · 38 lb | 38 kg · 84 lb | 59 kg · 129 lb | 89 kg · 197 lb |
| 60 kg · 132 lb | 10 kg · 22 lb | 20 kg · 44 lb | 42 kg · 92 lb | 63 kg · 139 lb | 95 kg · 208 lb |
| 70 kg · 154 lb | 12 kg · 26 lb | 22 kg · 49 lb | 45 kg · 99 lb | 67 kg · 148 lb | 99 kg · 219 lb |
| 80 kg · 176 lb | 13 kg · 29 lb | 24 kg · 54 lb | 48 kg · 105 lb | 71 kg · 156 lb | 104 kg · 228 lb |
| 90 kg · 198 lb | 14 kg · 32 lb | 26 kg · 58 lb | 50 kg · 110 lb | 74 kg · 163 lb | 107 kg · 237 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 Pull Through strength level?
- Enter your Pull Through 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 Pull Through weight?
- The median (intermediate) Pull Through one-rep max is about 63 kg for an 80 kg man and about 42 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Pull Through for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Pull Through at about 63 kg (139 lb) and advanced at about 94 kg (207 lb). For a 60 kg (132 lb) woman, intermediate is about 42 kg (93 lb) and advanced about 63 kg (139 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.