Strength Level Calculator
Upright Row Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Upright Row is about 64 kg (141 lb) and advanced is about 91 kg. For a 60 kg (132 lb) woman, intermediate is about 32 kg and advanced about 45 kg. Enter your own numbers below to see your level.
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Upright Row strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 14 kg · 32 lb | 26 kg · 57 lb | 49 kg · 107 lb | 71 kg · 157 lb | 103 kg · 228 lb |
| 70 kg · 154 lb | 19 kg · 42 lb | 32 kg · 71 lb | 57 kg · 125 lb | 81 kg · 179 lb | 115 kg · 254 lb |
| 80 kg · 176 lb | 23 kg · 51 lb | 38 kg · 84 lb | 64 kg · 142 lb | 91 kg · 200 lb | 126 kg · 277 lb |
| 90 kg · 198 lb | 28 kg · 61 lb | 44 kg · 97 lb | 72 kg · 158 lb | 99 kg · 218 lb | 136 kg · 299 lb |
| 100 kg · 220 lb | 32 kg · 71 lb | 49 kg · 109 lb | 78 kg · 173 lb | 107 kg · 236 lb | 145 kg · 319 lb |
| 110 kg · 243 lb | 36 kg · 80 lb | 55 kg · 121 lb | 85 kg · 187 lb | 115 kg · 252 lb | 153 kg · 338 lb |
| 120 kg · 265 lb | 40 kg · 88 lb | 60 kg · 132 lb | 91 kg · 200 lb | 122 kg · 268 lb | 161 kg · 356 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 9 kg · 19 lb | 15 kg · 34 lb | 28 kg · 62 lb | 41 kg · 90 lb | 59 kg · 130 lb |
| 60 kg · 132 lb | 11 kg · 24 lb | 18 kg · 40 lb | 32 kg · 70 lb | 45 kg · 100 lb | 64 kg · 141 lb |
| 70 kg · 154 lb | 13 kg · 28 lb | 21 kg · 46 lb | 35 kg · 78 lb | 49 kg · 109 lb | 69 kg · 151 lb |
| 80 kg · 176 lb | 15 kg · 32 lb | 23 kg · 51 lb | 38 kg · 84 lb | 53 kg · 117 lb | 73 kg · 161 lb |
| 90 kg · 198 lb | 16 kg · 36 lb | 26 kg · 56 lb | 41 kg · 90 lb | 56 kg · 124 lb | 77 kg · 169 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 Upright Row strength level?
- Enter your Upright 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 Upright Row weight?
- The median (intermediate) Upright Row one-rep max is about 64 kg for an 80 kg man and about 32 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Upright Row for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Upright Row at about 64 kg (141 lb) and advanced at about 91 kg (201 lb). For a 60 kg (132 lb) woman, intermediate is about 32 kg (71 lb) and advanced about 45 kg (99 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.