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Independent strength reference

Weighted Chin-up Strength Standards

A six-level, lift-specific bodyweight-ratio reference for Weighted Chin-up from Beginner to Elite. This table is separate from the overall Strength Score ladder.

  • Weighted Chin-up reference points for every level from Beginner to Elite
  • Male and female tables, with bodyweight and age views in the interactive table
  • Lift-specific levels, separate from the overall Strength Score ladder

Weighted Chin-up standards by bodyweight (male, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
114-130 lbsBodyweightBodyweight+37 lbs+61 lbs+92 lbs+122 lbs
130-150 lbsBodyweightBodyweight+42 lbs+70 lbs+105 lbs+140 lbs
150-165 lbsBodyweightBodyweight+47 lbs+79 lbs+118 lbs+158 lbs
165-180 lbsBodyweightBodyweight+52 lbs+86 lbs+129 lbs+173 lbs
180-200 lbsBodyweightBodyweight+57 lbs+95 lbs+143 lbs+190 lbs
200-220 lbsBodyweightBodyweight+63 lbs+105 lbs+158 lbs+210 lbs
220-250 lbsBodyweightBodyweight+71 lbs+118 lbs+176 lbs+235 lbs
250-300 lbsBodyweightBodyweight+83 lbs+138 lbs+206 lbs+275 lbs
300+ lbsBodyweightBodyweight+90 lbs+150 lbs+225 lbs+300 lbs

Values are added external load in pounds at the midpoint of each bodyweight range. "Bodyweight" means no added load. The saved-lifter cohort, when shown, reports total moved weight separately. Switch units, sex, and bodyweight or age view in the interactive table.

Weighted Chin-up standards by bodyweight (female, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
114-130 lbsBodyweightBodyweight+22 lbs+37 lbs+55 lbs+73 lbs
130-150 lbsBodyweightBodyweight+25 lbs+42 lbs+63 lbs+84 lbs
150-165 lbsBodyweightBodyweight+28 lbs+47 lbs+71 lbs+95 lbs
165-180 lbsBodyweightBodyweight+31 lbs+52 lbs+78 lbs+104 lbs
180-200 lbsBodyweightBodyweight+34 lbs+57 lbs+86 lbs+114 lbs
200-220 lbsBodyweightBodyweight+38 lbs+63 lbs+95 lbs+126 lbs
220-250 lbsBodyweightBodyweight+42 lbs+71 lbs+106 lbs+141 lbs
250-300 lbsBodyweightBodyweight+50 lbs+83 lbs+124 lbs+165 lbs
300+ lbsBodyweightBodyweight+54 lbs+90 lbs+135 lbs+180 lbs

Values are pounds at the midpoint of each bodyweight range. "Bodyweight" means no added load; +25 means 25 added.

Weighted Chin-up standards in kilograms (male, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
52-59 kgBodyweightBodyweight+17 kg+28 kg+42 kg+55 kg
59-68 kgBodyweightBodyweight+19 kg+32 kg+48 kg+64 kg
68-75 kgBodyweightBodyweight+21 kg+36 kg+54 kg+72 kg
75-82 kgBodyweightBodyweight+24 kg+39 kg+59 kg+78 kg
82-91 kgBodyweightBodyweight+26 kg+43 kg+65 kg+86 kg
91-100 kgBodyweightBodyweight+29 kg+48 kg+72 kg+95 kg
100-113 kgBodyweightBodyweight+32 kg+54 kg+80 kg+107 kg
113-136 kgBodyweightBodyweight+38 kg+63 kg+93 kg+125 kg
136+ kgBodyweightBodyweight+41 kg+68 kg+102 kg+136 kg

The same male standards converted to kilograms and rounded to the nearest kilogram. "Bodyweight" means no added load; +25 means 25 added.

Weighted Chin-up standards in kilograms (female, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
52-59 kgBodyweightBodyweight+10 kg+17 kg+25 kg+33 kg
59-68 kgBodyweightBodyweight+11 kg+19 kg+29 kg+38 kg
68-75 kgBodyweightBodyweight+13 kg+21 kg+32 kg+43 kg
75-82 kgBodyweightBodyweight+14 kg+24 kg+35 kg+47 kg
82-91 kgBodyweightBodyweight+15 kg+26 kg+39 kg+52 kg
91-100 kgBodyweightBodyweight+17 kg+29 kg+43 kg+57 kg
100-113 kgBodyweightBodyweight+19 kg+32 kg+48 kg+64 kg
113-136 kgBodyweightBodyweight+23 kg+38 kg+56 kg+75 kg
136+ kgBodyweightBodyweight+24 kg+41 kg+61 kg+82 kg

The same female standards converted to kilograms and rounded to the nearest kilogram. "Bodyweight" means no added load; +25 means 25 added.

Weighted Chin-up standards by age (male, multiple of bodyweight)

AgeBeginnerNoviceIntermediateProficientAdvancedElite
14-180x0x0.3x0.5x0.75x1x
19-230x0x0.3x0.5x0.75x1x
24-290x0x0.3x0.5x0.75x1x
30-390x0x0.3x0.5x0.75x1x
40-490x0x0.29x0.48x0.71x0.95x
50-590x0x0.27x0.45x0.68x0.9x
60+0x0x0.26x0.43x0.64x0.85x

Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.

Weighted Chin-up standards by age (female, multiple of bodyweight)

AgeBeginnerNoviceIntermediateProficientAdvancedElite
14-180x0x0.18x0.3x0.45x0.6x
19-230x0x0.18x0.3x0.45x0.6x
24-290x0x0.18x0.3x0.45x0.6x
30-390x0x0.18x0.3x0.45x0.6x
40-490x0x0.17x0.29x0.43x0.57x
50-590x0x0.16x0.27x0.41x0.54x
60+0x0x0.15x0.26x0.38x0.51x

Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.

How to read your Weighted Chin-up level

Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.

Methodology and limits

This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.