Lat pulldown strength standards

The lat pulldown e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 68 kg; a 60 kg woman at 36 kg.

No recent single? Estimate it on the lat pulldown one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.5 / 0.85 / 1.2 / 1.5 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	25	42.5	60	75
55 kg	27.5	47	66	82.5
60 kg	30	51	72	90
65 kg	32.5	55.5	78	97.5
70 kg	35	59.5	84	105
75 kg	37.5	64	90	112.5
80 kg	40	68	96	120
85 kg	42.5	72.5	102	127.5
90 kg	45	76.5	108	135
95 kg	47.5	81	114	142.5
100 kg	50	85	120	150
105 kg	52.5	89.5	126	157.5
110 kg	55	93.5	132	165
115 kg	57.5	98	138	172.5
120 kg	60	102	144	180
125 kg	62.5	106.5	150	187.5
130 kg	65	110.5	156	195
135 kg	67.5	115	162	202.5
140 kg	70	119	168	210

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.5 / 0.85 / 1.2 / 1.5 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	55	94	132	165
120 lb	60	102	144	180
130 lb	65	111	156	195
140 lb	70	119	168	210
150 lb	75	128	180	225
160 lb	80	136	192	240
170 lb	85	145	204	255
180 lb	90	153	216	270
190 lb	95	162	228	285
200 lb	100	170	240	300
210 lb	105	179	252	315
220 lb	110	187	264	330
230 lb	115	196	276	345
240 lb	120	204	288	360
250 lb	125	213	300	375
260 lb	130	221	312	390
270 lb	135	230	324	405
280 lb	140	238	336	420
290 lb	145	247	348	435
300 lb	150	255	360	450
310 lb	155	264	372	465

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.35 / 0.6 / 0.85 / 1.1 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	17.5	30	42.5	55
55 kg	19.5	33	47	60.5
60 kg	21	36	51	66
65 kg	23	39	55.5	71.5
70 kg	24.5	42	59.5	77
75 kg	26.5	45	64	82.5
80 kg	28	48	68	88
85 kg	29.5	51	72.5	93.5
90 kg	31.5	54	76.5	99
95 kg	33.5	57	81	104.5
100 kg	35	60	85	110
105 kg	37	63	89.5	115.5
110 kg	38.5	66	93.5	121
115 kg	40.5	69	98	126.5
120 kg	42	72	102	132
125 kg	44	75	106.5	137.5
130 kg	45.5	78	110.5	143
135 kg	47.5	81	115	148.5
140 kg	49	84	119	154

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.35 / 0.6 / 0.85 / 1.1 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	39	66	94	121
120 lb	42	72	102	132
130 lb	46	78	111	143
140 lb	49	84	119	154
150 lb	53	90	128	165
160 lb	56	96	136	176
170 lb	59	102	145	187
180 lb	63	108	153	198
190 lb	67	114	162	209
200 lb	70	120	170	220
210 lb	74	126	179	231
220 lb	77	132	187	242
230 lb	81	138	196	253
240 lb	84	144	204	264
250 lb	88	150	213	275
260 lb	91	156	221	286
270 lb	95	162	230	297
280 lb	98	168	238	308
290 lb	102	174	247	319
300 lb	105	180	255	330
310 lb	109	186	264	341

What each level means for the lat pulldown

Beginner: Under 0.5 × bodyweight for men and 0.35 × for women (less than 40 kg at 80 kg, 21 kg at 60 kg). Where everyone starts.
Novice: From 0.5 × bodyweight for men and 0.35 × for women. A typical first year of consistent training lands here.
Intermediate: From 0.85 × for men and 0.6 × for women (68 kg and 36 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 1.2 × for men and 0.85 × for women (96 kg and 51 kg). Well past what a couple of years usually brings.
Elite: From 1.5 × for men and 1.1 × for women (120 kg and 66 kg). Competitive-level relative strength.

How to progress it in Beatweek

Lat Pulldown runs on double progression: climb the rep range at one weight, then add 5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the lat pulldown standard: Lat Pulldown. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 60 kg × 5 reads “Intermediate, 26 kg to Advanced”.

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Questions

What is a good lat pulldown for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 68 kg (0.85 × bodyweight), Advanced at 96 kg and Elite at 120 kg. Novice starts at 40 kg.

What is a good lat pulldown for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 36 kg (0.6 × bodyweight), Advanced at 51 kg and Elite at 66 kg. Novice starts at 21 kg.

What lat pulldown should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.5 × bodyweight for men and 0.35 × for women, which is 40 kg for an 80 kg man and 21 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 0.85 × and 0.6 ×.

What counts as an elite lat pulldown?

Elite means competitive-level relative strength: an e1RM of 1.5 × bodyweight for men and 1.1 × for women, so 120 kg for an 80 kg man and 66 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb.