Pendlay row strength standards

The pendlay row e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 60 kg; a 60 kg woman at 33 kg.

No recent single? Estimate it on the pendlay row one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.45 / 0.75 / 1.1 / 1.35 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	22.5	37.5	55	67.5
55 kg	25	41.5	60.5	74.5
60 kg	27	45	66	81
65 kg	29.5	49	71.5	88
70 kg	31.5	52.5	77	94.5
75 kg	34	56.5	82.5	101.5
80 kg	36	60	88	108
85 kg	38.5	64	93.5	115
90 kg	40.5	67.5	99	121.5
95 kg	43	71.5	104.5	128.5
100 kg	45	75	110	135
105 kg	47.5	79	115.5	142
110 kg	49.5	82.5	121	148.5
115 kg	52	86.5	126.5	155.5
120 kg	54	90	132	162
125 kg	56.5	94	137.5	169
130 kg	58.5	97.5	143	175.5
135 kg	61	101.5	148.5	182.5
140 kg	63	105	154	189

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.45 / 0.75 / 1.1 / 1.35 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	50	83	121	149
120 lb	54	90	132	162
130 lb	59	98	143	176
140 lb	63	105	154	189
150 lb	68	113	165	203
160 lb	72	120	176	216
170 lb	77	128	187	230
180 lb	81	135	198	243
190 lb	86	143	209	257
200 lb	90	150	220	270
210 lb	95	158	231	284
220 lb	99	165	242	297
230 lb	104	173	253	311
240 lb	108	180	264	324
250 lb	113	188	275	338
260 lb	117	195	286	351
270 lb	122	203	297	365
280 lb	126	210	308	378
290 lb	131	218	319	392
300 lb	135	225	330	405
310 lb	140	233	341	419

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.3 / 0.55 / 0.75 / 1 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	15	27.5	37.5	50
55 kg	16.5	30.5	41.5	55
60 kg	18	33	45	60
65 kg	19.5	36	49	65
70 kg	21	38.5	52.5	70
75 kg	22.5	41.5	56.5	75
80 kg	24	44	60	80
85 kg	25.5	47	64	85
90 kg	27	49.5	67.5	90
95 kg	28.5	52.5	71.5	95
100 kg	30	55	75	100
105 kg	31.5	58	79	105
110 kg	33	60.5	82.5	110
115 kg	34.5	63.5	86.5	115
120 kg	36	66	90	120
125 kg	37.5	69	94	125
130 kg	39	71.5	97.5	130
135 kg	40.5	74.5	101.5	135
140 kg	42	77	105	140

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.3 / 0.55 / 0.75 / 1 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	33	61	83	110
120 lb	36	66	90	120
130 lb	39	72	98	130
140 lb	42	77	105	140
150 lb	45	83	113	150
160 lb	48	88	120	160
170 lb	51	94	128	170
180 lb	54	99	135	180
190 lb	57	105	143	190
200 lb	60	110	150	200
210 lb	63	116	158	210
220 lb	66	121	165	220
230 lb	69	127	173	230
240 lb	72	132	180	240
250 lb	75	138	188	250
260 lb	78	143	195	260
270 lb	81	149	203	270
280 lb	84	154	210	280
290 lb	87	160	218	290
300 lb	90	165	225	300
310 lb	93	171	233	310

What each level means for the pendlay row

Beginner: Under 0.45 × bodyweight for men and 0.3 × for women (less than 36 kg at 80 kg, 18 kg at 60 kg). Where everyone starts.
Novice: From 0.45 × bodyweight for men and 0.3 × for women. A typical first year of consistent training lands here.
Intermediate: From 0.75 × for men and 0.55 × for women (60 kg and 33 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 1.1 × for men and 0.75 × for women (88 kg and 45 kg). Well past what a couple of years usually brings.
Elite: From 1.35 × for men and 1 × for women (108 kg and 60 kg). Competitive-level relative strength.

How to progress it in Beatweek

Pendlay Row runs on double progression: climb the rep range at one weight, then add 2.5 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 pendlay row standard: Pendlay Row. 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, 52.5 kg × 5 reads “Intermediate, 26.75 kg to Advanced”.

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Questions

What is a good pendlay row for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 60 kg (0.75 × bodyweight), Advanced at 88 kg and Elite at 108 kg. Novice starts at 36 kg.

What is a good pendlay row for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 33 kg (0.55 × bodyweight), Advanced at 45 kg and Elite at 60 kg. Novice starts at 18 kg.

What pendlay row should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.45 × bodyweight for men and 0.3 × for women, which is 36 kg for an 80 kg man and 18 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 0.75 × and 0.55 ×.

What counts as an elite pendlay row?

Elite means competitive-level relative strength: an e1RM of 1.35 × bodyweight for men and 1 × for women, so 108 kg for an 80 kg man and 60 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.