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Pendlay Row strength standards

What is a good Pendlay Row?

For a 180 lb male, an Intermediate Pendlay Row is about 202 lb (1.12x bodyweight). Advanced starts around 255 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Pendlay Row Standards by Bodyweight

Estimates from the FitnessVolt standards model. Gym data has its own section below. Updated March 29, 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 54 82 117 158 203
120 63 93 130 174 221
130 73 104 143 189 238
140 82 115 156 203 254
150 90 125 168 217 269
160 99 135 180 230 284
170 108 145 191 243 298
180 116 155 202 255 312
190 124 165 213 268 325
200 132 174 223 279 338
210 140 183 234 291 351
220 148 192 244 302 363
230 155 200 253 312 375
240 163 209 263 323 386
250 170 217 272 333 398
260 177 225 281 343 408
270 184 233 290 353 419
280 191 240 298 362 429
290 198 248 307 372 439
300 204 255 315 381 449
310 211 263 323 390 459

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

Pendlay Row Standards by Age

How the Pendlay 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 89 125 170 222 278
20 101 143 195 254 318
25 104 147 200 260 326
30 104 147 200 260 326
35 104 147 200 260 326
40 104 147 200 260 326
45 99 139 189 247 309
50 93 131 178 232 290
55 86 121 164 214 268
60 78 110 150 196 245
65 71 100 136 177 221
70 63 90 122 159 199
75 57 80 109 142 178
80 51 72 97 127 159
85 45 64 87 114 142
90 41 58 79 103 128

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

Pendlay Row in the Gym

Self-reported lifts from the Symmetric Strength gym dataset, n=213,579, updated June 5, 2026. These are real logged lifts as estimated 1RM, and in every bodyweight class the median is below the Intermediate standard for a lifter at that class's weight limit. Bodyweight classes with fewer than 100 entries are not shown.

Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
59kg 3,463 105 lb (47.6 kg) 127 lb (57.5 kg) 146 lb (66.1 kg) 170 lb (77.0 kg) 0.97x
66kg 13,928 120 lb (54.6 kg) 143 lb (65.0 kg) 169 lb (76.7 kg) 193 lb (87.5 kg) 0.99x
74kg 36,292 137 lb (62.0 kg) 162 lb (73.3 kg) 187 lb (84.7 kg) 212 lb (96.1 kg) 0.99x
83kg 58,522 154 lb (69.7 kg) 180 lb (81.7 kg) 210 lb (95.1 kg) 237 lb (107.7 kg) 0.98x
93kg 51,911 162 lb (73.3 kg) 193 lb (87.3 kg) 225 lb (102.0 kg) 257 lb (116.7 kg) 0.94x
105kg 25,382 170 lb (77.0 kg) 204 lb (92.6 kg) 239 lb (108.5 kg) 284 lb (128.9 kg) 0.88x
120kg 10,339 175 lb (79.3 kg) 210 lb (95.3 kg) 253 lb (114.8 kg) 299 lb (135.7 kg) 0.79x
120+kg 3,896 146 lb (66.1 kg) 193 lb (87.4 kg) 248 lb (112.3 kg) 303 lb (137.4 kg) 0.67x
Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
47kg 169 40 lb (18.1 kg) 71 lb (32.4 kg) 93 lb (42.3 kg) 118 lb (53.3 kg) 0.69x
52kg 714 75 lb (34.2 kg) 88 lb (39.7 kg) 106 lb (48.0 kg) 117 lb (53.2 kg) 0.76x
57kg 1,922 78 lb (35.4 kg) 96 lb (43.5 kg) 111 lb (50.3 kg) 123 lb (55.6 kg) 0.76x
63kg 1,866 79 lb (36.0 kg) 93 lb (42.0 kg) 113 lb (51.4 kg) 132 lb (60.0 kg) 0.67x
69kg 2,231 85 lb (38.3 kg) 99 lb (45.0 kg) 123 lb (55.6 kg) 141 lb (63.9 kg) 0.65x
76kg 1,411 90 lb (40.8 kg) 105 lb (47.5 kg) 126 lb (57.2 kg) 143 lb (64.8 kg) 0.63x
84kg 784 93 lb (42.3 kg) 111 lb (50.3 kg) 132 lb (59.9 kg) 161 lb (73.2 kg) 0.60x
84+kg 749 93 lb (42.3 kg) 120 lb (54.6 kg) 149 lb (67.4 kg) 180 lb (81.7 kg) 0.57x

Pendlay Row in the Gym by Age

The same Symmetric Strength gym lifts, grouped by age bracket across all bodyweights. Age brackets with fewer than 100 entries are not shown.

Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 25,730 139 lb (63.0 kg) 168 lb (76.0 kg) 203 lb (92.3 kg) 239 lb (108.5 kg)
20-29 105,779 150 lb (68.3 kg) 181 lb (82.0 kg) 216 lb (97.9 kg) 249 lb (113.2 kg)
30-39 46,451 152 lb (68.9 kg) 181 lb (82.0 kg) 216 lb (97.9 kg) 255 lb (115.5 kg)
40-49 13,591 156 lb (70.8 kg) 183 lb (83.2 kg) 220 lb (99.8 kg) 263 lb (119.1 kg)
50-59 3,940 146 lb (66.1 kg) 179 lb (81.1 kg) 207 lb (93.9 kg) 248 lb (112.3 kg)
60+ 712 120 lb (54.4 kg) 166 lb (75.3 kg) 206 lb (93.3 kg) 231 lb (105.0 kg)
Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 611 70 lb (31.8 kg) 91 lb (41.3 kg) 117 lb (52.9 kg) 133 lb (60.3 kg)
20-29 5,100 80 lb (36.3 kg) 96 lb (43.7 kg) 116 lb (52.5 kg) 134 lb (60.9 kg)
30-39 2,745 87 lb (39.3 kg) 105 lb (47.6 kg) 123 lb (55.6 kg) 138 lb (62.6 kg)
40-49 808 92 lb (41.8 kg) 99 lb (45.0 kg) 122 lb (55.5 kg) 148 lb (66.9 kg)
50-59 211 73 lb (33.3 kg) 90 lb (40.8 kg) 136 lb (61.6 kg) 180 lb (81.6 kg)

Check Your Pendlay 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 202 lbs (1.12x bodyweight) on the Pendlay 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

Competition percentile (FVCP): .

Gym percentile: .

Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Pendlay Row Strength Levels Mean

Beginner

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

Novice

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

Intermediate

Your Pendlay 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 Pendlay 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 Pendlay 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 Pendlay Row

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

Beginner → Novice Building Your Foundation
  • Train the Pendlay 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 Pendlay 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 Pendlay 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 Pendlay 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 Pendlay Row

Pendlay Row demonstration
Equipment Barbell, Weight plates
Difficulty Advanced
Type Compound
  1. Start with a loaded barbell on the floor.
  2. Stand with your feet hip-width apart and bend at the hips to grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
  3. Lower your torso until it's almost parallel to the floor, keeping your back flat and knees slightly bent.
  4. Engage your core and pull the barbell towards your lower chest, squeezing your shoulder blades together at the top of the movement.
  5. Lower the barbell back to the floor, ensuring each rep starts from a dead stop.
  6. Repeat for the desired number of reps.

Tips

  • Maintain a flat back throughout the exercise to avoid injury.
  • Ensure each rep starts from a dead stop on the floor.
  • Engage your core to stabilize your body and prevent swinging.
  • Keep your elbows close to your body during the pull.
  • Use a weight that allows you to maintain strict form for all reps.

Read the complete Pendlay Row guide on FitnessVolt →

Where Do These Pendlay Row Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Pendlay Row table is an editorial FitnessVolt table, not a measured population. The Pendlay Row in the Gym section uses self-reported Symmetric Strength data and is kept separate. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 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" Pendlay 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 Pendlay 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.
Partly. The levels are estimates from the FitnessVolt strength standards model. The Pendlay Row table is an editorial FitnessVolt table, not a measured population. The Pendlay Row in the Gym section holds real entries: self-reported Pendlay Row results from gym lifters, shown 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.

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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.