Strength standards

What’s a good lat pulldown?

How much should you lat pulldown 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 lat pulldown and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is what the stack says. Stacks differ between machine brands, so compare machine numbers at the same gym.

Gold II

Stronger than 80% of guys

Next: Gold I at 170 lb × 5

Estimated one-rep max: 187 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.

Lat pulldown 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

Lat pulldown standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg62289443124571607319991241109
130 lb59 kg63299644128581647520493247112
140 lb64 kg673110247136621747921799262119
150 lb68 kg7132108491436518484229104277126
160 lb73 kg7534114521516919488241110292133
170 lb77 kg7836119541587220392253115306139
180 lb82 kg8237125571667521397265121321146
190 lb86 kg86391305917379222101277126335152
200 lb91 kg89411366218082231105288131349159
210 lb95 kg93421416418785241109300136363165
220 lb100 kg96441466719488250114311141377171
230 lb104 kg100451526920192259118322147390177
240 lb109 kg103471577120895268122334152404183
250 or more lb113 or more kg106491627421598276126344157417189

Women

Lat pulldown standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg36175525723393421165314064
130 lb59 kg37175626743495441195414465
140 lb64 kg391859277936101461265715269
150 lb68 kg411963298338107491336116173
160 lb73 kg432066308840113511406417077
170 lb77 kg462169329242118541476717881
180 lb82 kg482273339644124561547018685
190 lb86 kg5023763510146129591617319488
200 lb91 kg5224793610548134611677620392
210 lb95 kg5425823710950140641747921196
220 lb100 kg5626853911352145661818221999
230 lb104 kg58278840117531506818785227103
240 lb109 kg60279142121551557119488234107
250 or more lb113 or more kg62289443125571617320091242110

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 lat pulldown?

For a 180 lb guy, Silver starts at 125 lb, Gold at 166 lb, Platinum at 213 lb and Diamond at 265 lb for one rep. For a 140 lb woman, Silver starts at 59 lb, Gold at 79 lb, Platinum at 101 lb and Diamond at 126 lb for one rep.

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

  • Is a 100 pulldown good?

    For a 180 lb guy, a 100 lb pulldown for one rep is Bronze II, stronger than about 35% of guys. At 150 lb bodyweight it is Bronze I; at 210 lb it is Bronze III.

  • Is a 150 pulldown good?

    For a 180 lb guy, a 150 lb pulldown for one rep is Silver I, stronger than about 64% of guys. At 150 lb bodyweight it is Gold III; at 210 lb it is Silver II.

  • Is a 200 pulldown good?

    For a 180 lb guy, a 200 lb pulldown for one rep is Gold I, stronger than about 84% of guys. At 150 lb bodyweight it is Platinum II; at 210 lb it is Gold II.

  • Is a 50 lb pulldown good for a woman?

    For a 140 lb woman, a 50 lb pulldown for one rep is Bronze II, stronger than about 38% of women. At 120 lb bodyweight it is Bronze I; at 170 lb it is Bronze III.

  • Is a 70 lb pulldown good for a woman?

    For a 140 lb woman, a 70 lb pulldown for one rep is Silver I, stronger than about 63% of women. At 120 lb bodyweight it is Gold III; at 170 lb it is Silver III.

  • Is a 100 lb pulldown good for a woman?

    For a 140 lb woman, a 100 lb pulldown for one rep is Platinum III, stronger than about 87% of women. At 120 lb bodyweight it is Platinum II; at 170 lb it is Gold II.

  • Is a 60 kg pulldown good?

    For an 80 kg guy, a 60 kg pulldown for one rep is Silver II, stronger than about 56% of guys. For a 60 kg woman it is Diamond II, stronger than about 97% of women.

  • Is an 80 kg pulldown good?

    For an 80 kg guy, an 80 kg pulldown for one rep is Gold II, stronger than about 79% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is a 100 kg pulldown good?

    For an 80 kg guy, a 100 kg pulldown for one rep is Platinum II, stronger than about 90% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your pulldown

  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 pulldown 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

Lat pulldown questions.

How much should I lat pulldown for my weight?

For a 180 lb guy, Silver starts at 125 lb, Gold at 166 lb, Platinum at 213 lb and Diamond at 265 lb for one rep. For a 140 lb woman, Silver starts at 59 lb, Gold at 79 lb, Platinum at 101 lb and Diamond at 126 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man lat pulldown?

Among men who lift, the middle of the pack at 180 lb is about 187 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 128 lb.

What’s a good lat pulldown for a woman?

For a 140 lb woman, Silver starts at 59 lb, Gold at 79 lb, Platinum at 101 lb and Diamond at 126 lb for one rep. Among women who lift, the middle at 140 lb is about 89 lb, which is Gold II.

How does Evident rank my pulldown?

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