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Meadows Row strength standards

What is a good Meadows Row?

For a 180 lb male, an Intermediate Meadows Row is about 91 lb (0.51x bodyweight). Advanced starts around 132 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Meadows Row 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 12 28 52 84 121
120 15 32 58 92 130
130 18 37 64 99 139
140 21 41 70 106 147
150 24 45 75 113 155
160 27 50 81 119 163
170 30 54 86 126 171
180 33 58 91 132 178
190 36 62 96 138 184
200 39 66 101 143 191
210 42 69 105 149 197
220 45 73 110 154 204
230 48 77 114 160 210
240 51 80 119 165 216
250 53 84 123 170 221
260 56 87 127 174 227
270 59 90 131 179 232
280 61 94 135 184 237
290 64 97 139 188 243
300 67 100 143 193 248
310 69 103 146 197 252

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

Meadows Row Standards by Age

How the Meadows Row 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 23 44 73 110 151
20 27 51 84 126 173
25 28 52 86 129 178
30 28 52 86 129 178
35 28 52 86 129 178
40 28 52 86 129 178
45 26 49 82 122 169
50 25 46 77 115 158
55 23 43 71 106 146
60 21 39 65 97 134
65 19 35 59 88 121
70 17 32 53 79 108
75 15 28 47 70 97
80 13 25 42 63 87
85 12 23 38 56 78
90 11 21 34 51 70

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

Check Your Meadows Row 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 91 lbs (0.51x bodyweight) on the Meadows Row 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 Meadows Row Strength Levels Mean

Beginner

You are building the mind-muscle connection for the Meadows Row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

You can perform the Meadows Row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Your Meadows Row shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

You have built substantial back development through the Meadows Row with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Your Meadows Row strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your Meadows Row

Tier-specific training recommendations to move your Meadows Row to the next level.

Beginner → Novice Building Your Foundation
  • Train the Meadows Row 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the Meadows Row at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the Meadows Row.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the Meadows Row through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform Meadows Row

Primary Muscles Biceps, Forearms, Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoid
Equipment Barbell, Landmine Attachment (optional)
  1. Position a barbell in a landmine attachment or securely wedge it into a corner.
  2. Stand perpendicular to the bar with your feet shoulder-width apart.
  3. Bend at the hips and knees, maintaining a neutral spine, and grab the end of the barbell with an overhand grip.
  4. Place your non-working hand on your thigh or a stable surface for support.
  5. Pull the barbell towards your hip, keeping your elbow close to your body.
  6. Squeeze your shoulder blades together at the top of the movement.
  7. Lower the barbell back to the starting position with control.
  8. Exhale as you pull the barbell up and inhale as you lower it down.
  9. Complete the desired number of repetitions before switching to the other side.

Tips

  • Maintain a neutral spine throughout the exercise to prevent lower back strain.
  • Avoid using momentum; focus on controlled, deliberate movements.
  • Keep your elbow close to your body to maximize lat engagement.
  • Adjust your stance and grip to find the most comfortable and effective position for your body.

Where Do These Meadows Row Standards Come From?

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