Strength Level Calculator
Wrist Curl Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Wrist Curl is about 55 kg (121 lb) and advanced is about 92 kg. For a 60 kg (132 lb) woman, intermediate is about 30 kg and advanced about 57 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.
Wrist Curl strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 2 kg · 4 lb | 7 kg · 15 lb | 38 kg · 84 lb | 69 kg · 153 lb | 124 kg · 274 lb |
| 70 kg · 154 lb | 4 kg · 8 lb | 12 kg · 26 lb | 47 kg · 103 lb | 81 kg · 179 lb | 139 kg · 307 lb |
| 80 kg · 176 lb | 6 kg · 13 lb | 17 kg · 38 lb | 55 kg · 120 lb | 92 kg · 203 lb | 153 kg · 337 lb |
| 90 kg · 198 lb | 8 kg · 19 lb | 22 kg · 49 lb | 62 kg · 137 lb | 102 kg · 226 lb | 166 kg · 365 lb |
| 100 kg · 220 lb | 11 kg · 25 lb | 27 kg · 60 lb | 70 kg · 153 lb | 112 kg · 247 lb | 177 kg · 391 lb |
| 110 kg · 243 lb | 14 kg · 31 lb | 32 kg · 71 lb | 76 kg · 169 lb | 121 kg · 267 lb | 189 kg · 416 lb |
| 120 kg · 265 lb | 17 kg · 38 lb | 37 kg · 81 lb | 83 kg · 183 lb | 129 kg · 285 lb | 199 kg · 439 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 1 kg · 1 lb | -1 kg · -2 lb | 22 kg · 49 lb | 45 kg · 100 lb | 91 kg · 201 lb |
| 60 kg · 132 lb | 1 kg · 2 lb | 3 kg · 6 lb | 30 kg · 65 lb | 57 kg · 125 lb | 106 kg · 234 lb |
| 70 kg · 154 lb | 2 kg · 4 lb | 7 kg · 15 lb | 37 kg · 82 lb | 67 kg · 148 lb | 120 kg · 265 lb |
| 80 kg · 176 lb | 3 kg · 7 lb | 11 kg · 24 lb | 44 kg · 97 lb | 77 kg · 170 lb | 133 kg · 293 lb |
| 90 kg · 198 lb | 5 kg · 11 lb | 15 kg · 34 lb | 51 kg · 112 lb | 86 kg · 191 lb | 144 kg · 318 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 Wrist Curl strength level?
- Enter your Wrist 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 Wrist Curl weight?
- The median (intermediate) Wrist Curl one-rep max is about 55 kg for an 80 kg man and about 30 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Wrist Curl for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Wrist Curl at about 55 kg (121 lb) and advanced at about 92 kg (203 lb). For a 60 kg (132 lb) woman, intermediate is about 30 kg (66 lb) and advanced about 57 kg (126 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.