Barbell Row Standards by Bodyweight

The short version

For a 180 lb (82 kg) man, a Novice barbell row starts at 105 lb (47.5 kg) and Intermediate at 150 lb (70 kg). For a 140 lb (64 kg) woman, Novice starts at 50 lb (22.5 kg) and Intermediate at 80 lb (35 kg). Anything under Novice is Beginner, where nearly everyone starts.

Find your barbell row level

Weight lifted

Reps

Bodyweight

Standards for

Ageoptional

Put in a recent set, your bodyweight and Men or Women to see your level.

Weights in

Barbell Row standards for men

Barbell Row standards for men, in lb
Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	under 80	80	115	150	190
140 lb	under 90	90	130	165	210
160 lb	under 100	100	140	180	230
180 lb	under 105	105	150	195	250
200 lb	under 115	115	165	210	270
220 lb	under 125	125	175	225	285
240 lb	under 130	130	185	240	305
260 lb	under 135	135	195	250	320
280 lb	under 145	145	205	265	335

Barbell Row standards for women

Barbell Row standards for women, in lb
Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
100 lb	under 40	40	60	85	115
120 lb	under 45	45	70	95	125
140 lb	under 50	50	80	105	140
160 lb	under 55	55	85	115	155
180 lb	under 60	60	90	125	165
200 lb	under 65	65	100	135	180
220 lb	under 65	65	105	145	190
240 lb	under 70	70	110	150	200

The weight is the whole bar, plates included. Ages 18 to 39. The calculator adjusts for your age.

What the levels mean

Beginner. Under Novice. Where nearly everyone starts.
Novice. A few months of steady training, usually 2 or 3 days a week.
Intermediate. Usually a year or more of training with a plan.
Advanced. Years of focused training.
Elite. Competitive lifters. Few people reach it on any lift.

Questions

What's a good barbell row for a beginner?

For a 180 lb man, anything under 105 lb (47.5 kg) is Beginner. For a 140 lb woman, it's anything under 50 lb (22.5 kg). In your first few months, pick a weight you can lift for 10 clean reps and add a little when every set hits its reps.

How should my row compare to my bench?

On this table the barbell row is a little under the bench press, roughly 70 to 90% of it at each level.

Do I need to test my 1-rep max?

No. Put in any recent set of 1 to 12 reps and the calculator estimates your max with the Epley formula. Sets under 10 reps give the closest estimate.

Where do these numbers come from?

They're LiftCamp's own standards, set as multiples of bodyweight and scaled so heavier lifters need a little less per pound. They match the level the LiftCamp app shows on each lift. Other sites use different tables, so your level may differ by a step between them.

Track your level as you lift

The free LiftCamp app shows your strength level on all 7 of these lifts and how far you are from the next one, updated every time you log a set. Free on iPhone.

Free on iPhone. Coming to Android.