Strength standards

What’s a good barbell row?

How much should you row for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average barbell row and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is the whole bar: the bar (45 lb, or 20 kg) plus every plate.

Gold II

Stronger than 80% of guys

Next: Gold I at 175 lb × 5

Estimated one-rep max: 193 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Barbell row standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Barbell row standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg66309945129591647520292242110
130 lb59 kg683110246133601687720894249113
140 lb64 kg7233108491416417981220100264120
150 lb68 kg7635114521496818986233106279127
160 lb73 kg8037120551577119990245111293133
170 lb77 kg8438126571647520995257117308140
180 lb82 kg8840132601727821899269122322146
190 lb86 kg92421386318082228104281128337153
200 lb91 kg96441436518785238108293133351159
210 lb95 kg99451496819589247112304138365166
220 lb100 kg103471557020292256117316144378172
230 lb104 kg107491607320995266121327149392178
240 lb109 kg111501667521698275125339154406184
250 or more lb113 or more kg1145217178224102284129350159419190

Women

Barbell row standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg39185826753495431175414164
130 lb59 kg40185927773598451215514466
140 lb64 kg421963298237104471285815370
150 lb68 kg442066308740110501356216274
160 lb73 kg472170329142115531426517078
170 lb77 kg492273339644121551496817981
180 lb82 kg5124773510046127581567118785
190 lb86 kg5325803710448132601637419589
200 lb91 kg5626833810950138631707720493
210 lb95 kg5827874011352143651778021296
220 lb100 kg60289041117531496818384220100
230 lb104 kg62289343122551547019087228104
240 lb109 kg64299644126571607319789235107
250 or more lb113 or more kg66309945130591657520392243111

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good barbell row?

For a 180 lb guy, Silver starts at 132 lb, Gold at 172 lb, Platinum at 218 lb and Diamond at 269 lb for one rep. For a 140 lb woman, Silver starts at 63 lb, Gold at 82 lb, Platinum at 104 lb and Diamond at 128 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 135 row good?

    For a 180 lb guy, a 135 lb row for one rep is Silver III, stronger than about 53% of guys. At 150 lb bodyweight it is Silver I; at 210 lb it is Bronze I.

  • Is a 185 row good?

    For a 180 lb guy, a 185 lb row for one rep is Gold II, stronger than about 79% of guys. At 150 lb bodyweight it is Platinum III; at 210 lb it is Silver I.

  • Is a 225 row good?

    For a 180 lb guy, a 225 lb row for one rep is Platinum III, stronger than about 89% of guys. At 150 lb bodyweight it is Diamond III; at 210 lb it is Gold I.

  • Is a 275 row good?

    For a 180 lb guy, a 275 lb row for one rep is Diamond III, stronger than about 96% of guys. At 150 lb bodyweight it is Radiant; at 210 lb it is Platinum I.

  • Is a 65 lb row good for a woman?

    For a 140 lb woman, a 65 lb row for one rep is Silver III, stronger than about 54% of women. At 120 lb bodyweight it is Silver II; at 170 lb it is Bronze I.

  • Is a 95 lb row good for a woman?

    For a 140 lb woman, a 95 lb row for one rep is Gold I, stronger than about 83% of women. At 120 lb bodyweight it is Platinum III; at 170 lb it is Gold III.

  • Is a 115 lb row good for a woman?

    For a 140 lb woman, a 115 lb row for one rep is Platinum II, stronger than about 93% of women. At 120 lb bodyweight it is Diamond III; at 170 lb it is Gold I.

  • Is a 60 kg row good?

    For an 80 kg guy, a 60 kg row for one rep is Silver III, stronger than about 53% of guys. For a 60 kg woman it is Diamond II, stronger than about 97% of women.

  • Is an 80 kg row good?

    For an 80 kg guy, an 80 kg row for one rep is Gold III, stronger than about 76% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is a 100 kg row good?

    For an 80 kg guy, a 100 kg row for one rep is Platinum III, stronger than about 89% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your row

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 10 reps. Beat 10 on your last, all-out set and the weight goes up next time. Rest is 1 min 30 s.

Watch your row rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

Download on the App Store

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Questions

Barbell row questions.

How much should I row for my weight?

For a 180 lb guy, Silver starts at 132 lb, Gold at 172 lb, Platinum at 218 lb and Diamond at 269 lb for one rep. For a 140 lb woman, Silver starts at 63 lb, Gold at 82 lb, Platinum at 104 lb and Diamond at 128 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man row?

Among men who lift, the middle of the pack at 180 lb is about 193 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 135 lb.

What’s a good barbell row for a woman?

For a 140 lb woman, Silver starts at 63 lb, Gold at 82 lb, Platinum at 104 lb and Diamond at 128 lb for one rep. Among women who lift, the middle at 140 lb is about 92 lb, which is Gold II.

How does Evident rank my row?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards