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Cable Woodchopper strength standards

What is a good Cable Woodchopper?

For a 180 lb male, an Intermediate Cable Woodchopper is about 89 lb (0.49x bodyweight). Advanced starts around 148 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 89 lb Intermediate at 180 lb
Next tier 148 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Cable Woodchopper

A solid (Intermediate) Cable Woodchopper for a 180 lb male is about 89 lb (0.49x bodyweight). Use the calculator below to convert your own Cable Woodchopper into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 148 lb (0.82x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

How strong is your Cable Woodchopper? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Obliques, Core, Legs, Back
Equipment Cable Machine
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Cable Woodchopper?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 89 lbs (0.49x bodyweight) on the Cable Woodchopper ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Cable Woodchopper entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

89 lb Typical 1RM (Intermediate)
0.49x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Cable Woodchopper?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 7 28 65 116 179
120 9 31 69 121 186
130 10 33 72 126 192
140 11 36 76 131 198
150 13 38 79 136 203
160 14 40 83 140 209
170 15 42 86 144 214
180 16 45 89 148 218
190 18 47 92 151 223
200 19 49 94 155 227
210 20 50 97 158 231
220 21 52 100 162 235
230 22 54 102 165 239
240 24 56 104 168 243
250 25 58 107 171 246
260 26 59 109 174 250
270 27 61 111 177 253
280 28 63 113 179 256
290 29 64 116 182 260
300 30 66 118 185 263
310 31 67 120 187 266

Is Your Cable Woodchopper Good?

A quick read on what counts as a good Cable Woodchopper at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Cable Woodchopper is about 89 lb (0.49x bodyweight). Advanced lifters hit 148 lb (0.82x), and Elite is 218 lb (1.21x).

Women (140 lb): a good (Intermediate) Cable Woodchopper is about 31 lb (0.22x bodyweight). Advanced lifters hit 51 lb (0.36x), and Elite is 74 lb (0.53x).

How Much Should You Be Able to Cable Woodchopper?

Men: a 180 lb male should lift about 89 lb at an Intermediate level (a beginner target is around 16 lb).

Women: a 140 lb female should lift about 31 lb at an Intermediate level (a beginner target is around 7 lb).

By bodyweight (men): A 150 lb lifter lifts about 79 lb, and a 220 lb lifter lifts about 100 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 88 lb, while by age 50 the Intermediate standard is about 78 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Cable Woodchopper Strength?

How Cable Woodchopper standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 13 37 75 126 187
20 15 42 86 144 214
25 15 43 88 148 220
30 15 43 88 148 220
35 15 43 88 148 220
40 15 43 88 148 220
45 15 41 83 141 209
50 14 39 78 132 196
55 13 36 72 122 181
60 12 33 66 111 165
65 10 29 60 101 149
70 9 26 54 90 134
75 8 24 48 81 120
80 8 21 43 72 107
85 7 19 38 65 96
90 6 17 35 58 87

What Do Cable Woodchopper Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Cable Woodchopper, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Cable Woodchopper with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Cable Woodchopper 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

Stronger than 80% of lifters. You have built significant strength on the Cable Woodchopper through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Cable Woodchopper 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 Cable Woodchopper

Tier-specific training recommendations to move your Cable Woodchopper to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cable Woodchopper 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 Cable Woodchopper.
  • 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 Cable Woodchopper 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 Cable Woodchopper 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 Cable Woodchopper

  1. Attach a handle to the high pulley of a cable machine.
  2. Stand sideways to the machine, feet shoulder-width apart, and grasp the handle with both hands.
  3. Start with your arms extended upward, hands above one shoulder.
  4. Engage your core and pull the handle diagonally downward across your body to the opposite hip.
  5. Rotate your torso and pivot your back foot as you pull.
  6. Slowly return to the starting position with controlled movement.
  7. Repeat for the desired number of repetitions, then switch sides.

Tips for Cable Woodchopper

  • Maintain a tight core throughout the movement to avoid injury.
  • Perform the exercise in a controlled manner to maximize muscle engagement.
  • Avoid using excessive weight; focus on form and technique first.
  • Use a full range of motion for optimal benefits.
  • Ensure your feet pivot to protect your knees and lower back.

Where Do These Cable Woodchopper Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Cable Woodchopper Good for Your Weight?

Use this page to compare your Cable Woodchopper against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Cable Woodchopper 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Cable Woodchopper 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 Cable Woodchopper 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.