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Barbell Power Shrug strength standards

What is a good Barbell Power Shrug?

For a 180 lb male, an Intermediate Barbell Power Shrug is about 353 lb (1.96x bodyweight). Advanced starts around 508 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Power Shrug Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 24 71 149 255 382
120 36 92 179 293 429
130 50 114 208 331 474
140 65 136 238 368 519
150 81 158 267 404 561
160 97 181 296 440 603
170 114 203 325 474 643
180 131 226 353 508 683
190 148 248 381 541 721
200 165 270 408 574 758
210 182 292 435 605 795
220 199 314 461 636 830
230 217 335 487 667 865
240 234 356 512 696 899
250 251 377 537 726 932
260 268 398 562 754 964
270 284 418 586 782 996
280 301 438 610 809 1026
290 317 458 633 836 1057
300 334 478 656 863 1086
310 350 497 679 889 1116

The Barbell Power Shrug standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Power Shrug Standards by Age

How the Barbell Power Shrug standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 92 179 301 454 630
20 106 205 345 520 721
25 108 211 354 534 740
30 108 211 354 534 740
35 108 211 354 534 740
40 108 211 354 534 740
45 103 200 336 506 702
50 96 187 315 475 659
55 89 173 291 440 609
60 81 158 266 401 556
65 74 143 240 362 503
70 66 128 216 325 451
75 59 115 193 291 403
80 53 103 172 260 361
85 47 92 154 233 323
90 43 83 139 210 291

The Barbell Power Shrug standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Power Shrug Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 353 lbs (1.96x bodyweight) on the Barbell Power Shrug is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell Power Shrug Strength Levels Mean

Beginner

You are learning the bar path and loading on the Barbell Power Shrug, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Barbell Power Shrug with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Barbell Power Shrug is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Barbell Power Shrug through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Barbell Power Shrug strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Barbell Power Shrug

Tier-specific training recommendations to move your Barbell Power Shrug to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Power Shrug 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Barbell Power Shrug.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Barbell Power Shrug plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Barbell Power Shrug strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Barbell Power Shrug

Primary Muscles Shoulders (Deltoids), Forearms, Trapezius, Upper Back
Equipment Barbell
  1. Stand with your feet shoulder-width apart, grip a barbell with an overhand grip just outside your legs.
  2. Bend your knees slightly and hinge at the hips, keeping your back straight and chest up.
  3. Explosively extend your hips and knees while simultaneously shrugging your shoulders up towards your ears.
  4. Keep your arms straight and avoid using them to lift the bar.
  5. Hold the top position for a second, then slowly lower the bar back to the starting position.

Tips

  • Focus on explosive movement while maintaining control.
  • Avoid using your arms to lift the bar; allow the momentum from your legs and hips to do the work.
  • Keep your core engaged to protect your lower back.
  • Ensure a full range of motion by fully shrugging your shoulders at the top of the movement.
  • Use a weight that allows you to maintain proper form without compromising technique.

Where Do These Barbell Power Shrug Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Power Shrug table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Barbell Power Shrug itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell Power Shrug depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell Power Shrug after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell Power Shrug table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.