Cable Crunch Strength Standards for Men and Women
Discover how your Cable Crunch performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Cable Crunch Strength Level
Calculate Your Cable Crunch Strength
Cable Crunch Weight Standards
Compare your Cable Crunch performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 47 lbs |
| Novice | 99 lbs |
| Intermediate | 176 lbs |
| Advanced | 276 lbs |
| Elite | 393 lbs |
Cable Crunch Bodyweight Ratio Standards
See how your Cable Crunch strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25 |
| Novice | 0.50 |
| Intermediate | 1.00 |
| Advanced | 1.50 |
| Elite | 2.25 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25 |
| Novice | 0.50 |
| Intermediate | 1.00 |
| Advanced | 1.50 |
| Elite | 2.25 |
Cable Crunch Standards by Bodyweight
Find the Cable Crunch strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 23 lbs | 57 lbs | 114 lbs | 193 lbs | 288 lbs |
| 120 lbs | 27 lbs | 65 lbs | 126 lbs | 208 lbs | 306 lbs |
| 130 lbs | 32 lbs | 72 lbs | 136 lbs | 222 lbs | 323 lbs |
| 140 lbs | 36 lbs | 80 lbs | 147 lbs | 235 lbs | 340 lbs |
| 150 lbs | 41 lbs | 87 lbs | 157 lbs | 248 lbs | 355 lbs |
| 160 lbs | 46 lbs | 94 lbs | 167 lbs | 260 lbs | 370 lbs |
| 170 lbs | 50 lbs | 101 lbs | 176 lbs | 272 lbs | 384 lbs |
| 180 lbs | 55 lbs | 108 lbs | 185 lbs | 284 lbs | 398 lbs |
| 190 lbs | 60 lbs | 115 lbs | 194 lbs | 295 lbs | 411 lbs |
| 200 lbs | 64 lbs | 122 lbs | 203 lbs | 305 lbs | 423 lbs |
| 210 lbs | 69 lbs | 128 lbs | 211 lbs | 316 lbs | 436 lbs |
| 220 lbs | 73 lbs | 134 lbs | 219 lbs | 326 lbs | 447 lbs |
| 230 lbs | 78 lbs | 141 lbs | 227 lbs | 335 lbs | 459 lbs |
| 240 lbs | 82 lbs | 147 lbs | 235 lbs | 345 lbs | 470 lbs |
| 250 lbs | 87 lbs | 152 lbs | 242 lbs | 354 lbs | 481 lbs |
| 260 lbs | 91 lbs | 158 lbs | 250 lbs | 363 lbs | 491 lbs |
| 270 lbs | 95 lbs | 164 lbs | 257 lbs | 372 lbs | 501 lbs |
| 280 lbs | 99 lbs | 170 lbs | 264 lbs | 380 lbs | 511 lbs |
| 290 lbs | 104 lbs | 175 lbs | 271 lbs | 388 lbs | 521 lbs |
| 300 lbs | 108 lbs | 180 lbs | 278 lbs | 396 lbs | 530 lbs |
| 310 lbs | 112 lbs | 186 lbs | 284 lbs | 404 lbs | 539 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 13 lbs | 35 lbs | 74 lbs | 131 lbs | 201 lbs |
| 100 lbs | 17 lbs | 42 lbs | 86 lbs | 147 lbs | 221 lbs |
| 110 lbs | 21 lbs | 50 lbs | 97 lbs | 162 lbs | 240 lbs |
| 120 lbs | 26 lbs | 58 lbs | 109 lbs | 177 lbs | 258 lbs |
| 130 lbs | 31 lbs | 66 lbs | 120 lbs | 191 lbs | 275 lbs |
| 140 lbs | 36 lbs | 74 lbs | 130 lbs | 204 lbs | 291 lbs |
| 150 lbs | 41 lbs | 82 lbs | 141 lbs | 217 lbs | 307 lbs |
| 160 lbs | 46 lbs | 89 lbs | 151 lbs | 230 lbs | 322 lbs |
| 170 lbs | 51 lbs | 97 lbs | 161 lbs | 242 lbs | 336 lbs |
| 180 lbs | 57 lbs | 104 lbs | 170 lbs | 254 lbs | 350 lbs |
| 190 lbs | 62 lbs | 111 lbs | 180 lbs | 265 lbs | 363 lbs |
| 200 lbs | 67 lbs | 118 lbs | 189 lbs | 276 lbs | 376 lbs |
| 210 lbs | 72 lbs | 125 lbs | 197 lbs | 287 lbs | 389 lbs |
| 220 lbs | 77 lbs | 132 lbs | 206 lbs | 298 lbs | 401 lbs |
| 230 lbs | 82 lbs | 139 lbs | 214 lbs | 308 lbs | 413 lbs |
| 240 lbs | 87 lbs | 145 lbs | 223 lbs | 318 lbs | 424 lbs |
| 250 lbs | 92 lbs | 151 lbs | 231 lbs | 327 lbs | 435 lbs |
| 260 lbs | 97 lbs | 158 lbs | 239 lbs | 337 lbs | 446 lbs |
Cable Crunch Standards by Age
Discover how Cable Crunch strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 41 lbs | 85 lbs | 151 lbs | 236 lbs | 336 lbs |
| 20 | 46 lbs | 97 lbs | 172 lbs | 269 lbs | 384 lbs |
| 25 | 47 lbs | 99 lbs | 176 lbs | 276 lbs | 393 lbs |
| 30 | 47 lbs | 99 lbs | 176 lbs | 276 lbs | 393 lbs |
| 35 | 47 lbs | 99 lbs | 176 lbs | 276 lbs | 393 lbs |
| 40 | 47 lbs | 99 lbs | 176 lbs | 276 lbs | 393 lbs |
| 45 | 45 lbs | 94 lbs | 167 lbs | 262 lbs | 374 lbs |
| 50 | 43 lbs | 89 lbs | 157 lbs | 247 lbs | 351 lbs |
| 55 | 40 lbs | 83 lbs | 146 lbs | 229 lbs | 325 lbs |
| 60 | 37 lbs | 76 lbs | 134 lbs | 209 lbs | 297 lbs |
| 65 | 34 lbs | 69 lbs | 122 lbs | 190 lbs | 269 lbs |
| 70 | 31 lbs | 63 lbs | 110 lbs | 171 lbs | 242 lbs |
| 75 | 29 lbs | 57 lbs | 99 lbs | 154 lbs | 218 lbs |
| 80 | 27 lbs | 52 lbs | 89 lbs | 138 lbs | 195 lbs |
| 85 | 25 lbs | 47 lbs | 81 lbs | 125 lbs | 176 lbs |
| 90 | 23 lbs | 43 lbs | 73 lbs | 113 lbs | 159 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 29 lbs | 63 lbs | 115 lbs | 184 lbs | 266 lbs |
| 20 | 32 lbs | 71 lbs | 130 lbs | 209 lbs | 303 lbs |
| 25 | 33 lbs | 72 lbs | 133 lbs | 215 lbs | 311 lbs |
| 30 | 33 lbs | 72 lbs | 133 lbs | 215 lbs | 311 lbs |
| 35 | 33 lbs | 72 lbs | 133 lbs | 215 lbs | 311 lbs |
| 40 | 33 lbs | 72 lbs | 133 lbs | 215 lbs | 311 lbs |
| 45 | 31 lbs | 69 lbs | 127 lbs | 204 lbs | 295 lbs |
| 50 | 30 lbs | 65 lbs | 120 lbs | 192 lbs | 277 lbs |
| 55 | 28 lbs | 61 lbs | 111 lbs | 178 lbs | 257 lbs |
| 60 | 26 lbs | 56 lbs | 102 lbs | 163 lbs | 235 lbs |
| 65 | 24 lbs | 51 lbs | 93 lbs | 148 lbs | 213 lbs |
| 70 | 23 lbs | 47 lbs | 84 lbs | 134 lbs | 192 lbs |
| 75 | 21 lbs | 43 lbs | 76 lbs | 120 lbs | 173 lbs |
| 80 | 19 lbs | 39 lbs | 69 lbs | 108 lbs | 155 lbs |
| 85 | 18 lbs | 36 lbs | 62 lbs | 98 lbs | 140 lbs |
| 90 | 17 lbs | 33 lbs | 57 lbs | 89 lbs | 127 lbs |
Cable Crunch Overview
Cable Crunch: A powerful core exercise that targets the rectus abdominis, performed using a cable machine to provide consistent resistance throughout the movement.
Muscles Worked
Equipment Needed
Cable Machine, Rope Handle
How To Perform the Cable Crunch
- Attach a rope handle to a high pulley on a cable machine.
- Kneel down facing the machine and grip the rope handles, positioning them at the sides of your head.
- Keep your hips stationary, contract your abs, and curl your torso down towards your knees.
- Pause at the bottom, then slowly return to the starting position.
- Exhale as you crunch down and inhale as you return to start.
Want to perfect your form? Check out our detailed guide on Cable Crunch for proper technique and tips.
Pro Tips for Cable Crunch
- Maintain a neutral spine to avoid lower back strain.
- Focus on using your abs to lift the weight, not your arms.
- Avoid pulling with your hands; they should simply hold the rope in place.
- Start with a lighter weight to master the form before increasing resistance.
Cable Crunch Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Cable Crunch?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.
For inquiries, please contact us at:
Email: [email protected]
About Us | Careers | Contact Form