Strength Level Calculator
Straight Back Seated Row Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Straight Back Seated Row is about 89 kg (196 lb) and advanced is about 114 kg. For a 60 kg (132 lb) woman, intermediate is about 46 kg and advanced about 62 kg. Enter your own numbers below to see your level.
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Straight Back Seated Row strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 32 kg · 71 lb | 47 kg · 103 lb | 69 kg · 152 lb | 91 kg · 201 lb | 119 kg · 263 lb |
| 70 kg · 154 lb | 39 kg · 86 lb | 55 kg · 122 lb | 79 kg · 174 lb | 103 kg · 227 lb | 133 kg · 292 lb |
| 80 kg · 176 lb | 46 kg · 101 lb | 63 kg · 140 lb | 89 kg · 196 lb | 114 kg · 251 lb | 145 kg · 320 lb |
| 90 kg · 198 lb | 52 kg · 115 lb | 71 kg · 157 lb | 98 kg · 215 lb | 124 kg · 274 lb | 156 kg · 345 lb |
| 100 kg · 220 lb | 59 kg · 129 lb | 78 kg · 172 lb | 106 kg · 233 lb | 134 kg · 294 lb | 167 kg · 368 lb |
| 110 kg · 243 lb | 64 kg · 142 lb | 85 kg · 188 lb | 114 kg · 251 lb | 142 kg · 314 lb | 177 kg · 390 lb |
| 120 kg · 265 lb | 70 kg · 155 lb | 92 kg · 202 lb | 121 kg · 267 lb | 151 kg · 332 lb | 186 kg · 410 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 17 kg · 37 lb | 26 kg · 58 lb | 41 kg · 91 lb | 56 kg · 124 lb | 76 kg · 168 lb |
| 60 kg · 132 lb | 20 kg · 44 lb | 30 kg · 66 lb | 46 kg · 101 lb | 62 kg · 136 lb | 83 kg · 182 lb |
| 70 kg · 154 lb | 23 kg · 50 lb | 33 kg · 73 lb | 50 kg · 110 lb | 67 kg · 147 lb | 88 kg · 194 lb |
| 80 kg · 176 lb | 25 kg · 56 lb | 37 kg · 81 lb | 54 kg · 119 lb | 71 kg · 157 lb | 93 kg · 206 lb |
| 90 kg · 198 lb | 28 kg · 61 lb | 40 kg · 87 lb | 57 kg · 127 lb | 75 kg · 166 lb | 98 kg · 216 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Straight Back Seated Row strength level?
- Enter your Straight Back Seated Row one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Straight Back Seated Row weight?
- The median (intermediate) Straight Back Seated Row one-rep max is about 89 kg for an 80 kg man and about 46 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Straight Back Seated Row for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Straight Back Seated Row at about 89 kg (196 lb) and advanced at about 114 kg (251 lb). For a 60 kg (132 lb) woman, intermediate is about 46 kg (101 lb) and advanced about 62 kg (137 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.