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Log Press strength standards

What is a good Log Press?

For a 180 lb male, an Intermediate Log Press is about 175 lb (0.97x bodyweight). Advanced starts around 231 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Log Press 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 33 57 91 132 178
120 40 68 104 147 196
130 49 78 116 162 213
140 57 88 129 177 230
150 65 98 141 191 246
160 73 108 152 204 261
170 81 118 164 218 276
180 89 127 175 231 291
190 97 137 186 243 305
200 104 146 197 255 318
210 112 155 207 267 332
220 120 164 218 279 345
230 127 173 228 290 357
240 134 181 237 301 369
250 142 189 247 312 381
260 149 198 256 323 393
270 156 206 266 333 404
280 163 214 275 343 416
290 170 222 283 353 426
300 176 229 292 363 437
310 183 237 301 372 448

The Log Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Log Press Standards by Age

How the Log Press 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 83 127 183 249 322
20 95 145 209 285 369
25 97 149 215 293 378
30 97 149 215 293 378
35 97 149 215 293 378
40 97 149 215 293 378
45 92 141 204 278 359
50 86 132 191 261 337
55 80 122 177 241 312
60 73 112 161 220 284
65 66 101 146 199 257
70 59 91 131 178 231
75 53 81 117 160 206
80 47 72 105 143 184
85 42 65 94 128 165
90 38 59 85 115 149

The Log Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Log Press 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 175 lbs (0.97x bodyweight) on the Log Press 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 Log Press Strength Levels Mean

Beginner

You are learning the movement on the Log Press, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

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

Intermediate

Your Log Press 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 Log Press through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Log Press 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 Log Press

Tier-specific training recommendations to move your Log Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Log Press 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 Log Press.
  • 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 Log Press 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 Log Press 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 Log Press

Primary Muscles Shoulders (Deltoids), Triceps, Core, Legs, Back
Equipment Log (Strongman implement)
  1. Start with the log on the ground and stand with your feet shoulder-width apart.
  2. Bend at the knees and hips to squat down, gripping the handles of the log with a neutral grip.
  3. Lift the log to your lap by extending your hips and knees, then rest it on your thighs while maintaining a strong core.
  4. Explosively extend your hips and knees to stand up, rolling the log up to your chest and transitioning it to the rack position against your upper chest.
  5. Brace your core, take a deep breath, and press the log overhead by extending your arms fully, keeping the log close to your face.
  6. Lock out your elbows at the top of the movement, then carefully lower the log back to the rack position.
  7. Return the log to the ground by reversing the movement, maintaining control throughout.

Tips

  • Keep your core engaged throughout the movement to maintain stability.
  • Use your legs to generate power and assist in lifting the log overhead.
  • Avoid arching your back excessively during the press to prevent injury.
  • Start with a lighter log to perfect your form before progressing to heavier weights.

Where Do These Log Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Log Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Log Press 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" Log Press 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 Log Press 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 Log Press 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.