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Independent strength reference

Pendlay Row Strength Standards

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

  • Pendlay Row 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

Pendlay Row standards by bodyweight (male, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
114-130 lbs37 lbs85 lbs122 lbs140 lbs165 lbs195 lbs
130-150 lbs42 lbs98 lbs140 lbs161 lbs189 lbs224 lbs
150-165 lbs47 lbs110 lbs158 lbs181 lbs213 lbs252 lbs
165-180 lbs52 lbs121 lbs173 lbs198 lbs233 lbs276 lbs
180-200 lbs57 lbs133 lbs190 lbs219 lbs257 lbs304 lbs
200-220 lbs63 lbs147 lbs210 lbs242 lbs284 lbs336 lbs
220-250 lbs71 lbs165 lbs235 lbs270 lbs317 lbs376 lbs
250-300 lbs83 lbs193 lbs275 lbs316 lbs371 lbs440 lbs
300+ lbs90 lbs210 lbs300 lbs345 lbs405 lbs480 lbs

Values are pounds for a one-rep max at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight. Switch units, sex, and bodyweight or age view in the interactive table.

Pendlay Row standards by bodyweight (female, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
114-130 lbs22 lbs51 lbs73 lbs84 lbs99 lbs117 lbs
130-150 lbs25 lbs59 lbs84 lbs97 lbs113 lbs134 lbs
150-165 lbs28 lbs66 lbs95 lbs109 lbs128 lbs151 lbs
165-180 lbs31 lbs72 lbs104 lbs119 lbs140 lbs166 lbs
180-200 lbs34 lbs80 lbs114 lbs131 lbs154 lbs182 lbs
200-220 lbs38 lbs88 lbs126 lbs145 lbs170 lbs202 lbs
220-250 lbs42 lbs99 lbs141 lbs162 lbs190 lbs226 lbs
250-300 lbs50 lbs116 lbs165 lbs190 lbs223 lbs264 lbs
300+ lbs54 lbs126 lbs180 lbs207 lbs243 lbs288 lbs

Values are pounds at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight.

Pendlay Row standards in kilograms (male, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
52-59 kg17 kg39 kg55 kg64 kg75 kg88 kg
59-68 kg19 kg44 kg64 kg73 kg86 kg102 kg
68-75 kg21 kg50 kg72 kg82 kg97 kg114 kg
75-82 kg24 kg55 kg78 kg90 kg106 kg125 kg
82-91 kg26 kg60 kg86 kg99 kg117 kg138 kg
91-100 kg29 kg67 kg95 kg110 kg129 kg152 kg
100-113 kg32 kg75 kg107 kg122 kg144 kg171 kg
113-136 kg38 kg88 kg125 kg143 kg168 kg200 kg
136+ kg41 kg95 kg136 kg156 kg184 kg218 kg

The same male standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.

Pendlay Row standards in kilograms (female, 1 rep max)

BodyweightBeginnerNoviceIntermediateProficientAdvancedElite
52-59 kg10 kg23 kg33 kg38 kg45 kg53 kg
59-68 kg11 kg27 kg38 kg44 kg51 kg61 kg
68-75 kg13 kg30 kg43 kg49 kg58 kg68 kg
75-82 kg14 kg33 kg47 kg54 kg64 kg75 kg
82-91 kg15 kg36 kg52 kg59 kg70 kg83 kg
91-100 kg17 kg40 kg57 kg66 kg77 kg92 kg
100-113 kg19 kg45 kg64 kg73 kg86 kg103 kg
113-136 kg23 kg53 kg75 kg86 kg101 kg120 kg
136+ kg24 kg57 kg82 kg94 kg110 kg131 kg

The same female standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.

Pendlay Row standards by age (male, multiple of bodyweight)

AgeBeginnerNoviceIntermediateProficientAdvancedElite
14-180.3x0.7x1x1.15x1.35x1.6x
19-230.3x0.7x1x1.15x1.35x1.6x
24-290.3x0.7x1x1.15x1.35x1.6x
30-390.3x0.7x1x1.15x1.35x1.6x
40-490.29x0.67x0.95x1.09x1.28x1.52x
50-590.27x0.63x0.9x1.04x1.22x1.44x
60+0.26x0.6x0.85x0.98x1.15x1.36x

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

Pendlay Row standards by age (female, multiple of bodyweight)

AgeBeginnerNoviceIntermediateProficientAdvancedElite
14-180.18x0.42x0.6x0.69x0.81x0.96x
19-230.18x0.42x0.6x0.69x0.81x0.96x
24-290.18x0.42x0.6x0.69x0.81x0.96x
30-390.18x0.42x0.6x0.69x0.81x0.96x
40-490.17x0.4x0.57x0.66x0.77x0.91x
50-590.16x0.38x0.54x0.62x0.73x0.86x
60+0.15x0.36x0.51x0.59x0.69x0.82x

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

How to read your Pendlay Row 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.