Renegade Row Strength Standards for Men and Women
Discover how your Renegade Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Renegade Row Strength Level
Calculate Your Renegade Row Strength
Renegade Row Weight Standards
Compare your Renegade Row performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 11 lbs |
| Novice | 31 lbs |
| Intermediate | 66 lbs |
| Advanced | 118 lbs |
| Elite | 180 lbs |
Renegade Row Bodyweight Ratio Standards
See how your Renegade Row strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.15 |
| Intermediate | 0.35 |
| Advanced | 0.65 |
| Elite | 1.00 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.25 |
| Advanced | 0.35 |
| Elite | 0.45 |
Renegade Row Standards by Bodyweight
Find the Renegade Row strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 5 lbs | 15 lbs | 39 lbs | 78 lbs | 128 lbs |
| 120 lbs | 6 lbs | 18 lbs | 44 lbs | 85 lbs | 137 lbs |
| 130 lbs | 7 lbs | 20 lbs | 48 lbs | 91 lbs | 145 lbs |
| 140 lbs | 8 lbs | 23 lbs | 53 lbs | 97 lbs | 153 lbs |
| 150 lbs | 9 lbs | 26 lbs | 57 lbs | 103 lbs | 161 lbs |
| 160 lbs | 10 lbs | 28 lbs | 62 lbs | 109 lbs | 168 lbs |
| 170 lbs | 11 lbs | 31 lbs | 66 lbs | 115 lbs | 175 lbs |
| 180 lbs | 13 lbs | 34 lbs | 70 lbs | 120 lbs | 182 lbs |
| 190 lbs | 14 lbs | 36 lbs | 74 lbs | 125 lbs | 188 lbs |
| 200 lbs | 16 lbs | 39 lbs | 77 lbs | 130 lbs | 194 lbs |
| 210 lbs | 17 lbs | 42 lbs | 81 lbs | 135 lbs | 200 lbs |
| 220 lbs | 19 lbs | 44 lbs | 85 lbs | 140 lbs | 206 lbs |
| 230 lbs | 20 lbs | 47 lbs | 88 lbs | 145 lbs | 212 lbs |
| 240 lbs | 22 lbs | 49 lbs | 92 lbs | 149 lbs | 217 lbs |
| 250 lbs | 23 lbs | 52 lbs | 95 lbs | 154 lbs | 223 lbs |
| 260 lbs | 25 lbs | 54 lbs | 99 lbs | 158 lbs | 228 lbs |
| 270 lbs | 26 lbs | 56 lbs | 102 lbs | 162 lbs | 233 lbs |
| 280 lbs | 28 lbs | 59 lbs | 105 lbs | 166 lbs | 238 lbs |
| 290 lbs | 29 lbs | 61 lbs | 108 lbs | 170 lbs | 243 lbs |
| 300 lbs | 31 lbs | 63 lbs | 112 lbs | 174 lbs | 248 lbs |
| 310 lbs | 32 lbs | 66 lbs | 115 lbs | 178 lbs | 252 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 12 lbs | 20 lbs | 30 lbs | 44 lbs | 59 lbs |
| 100 lbs | 13 lbs | 21 lbs | 32 lbs | 46 lbs | 61 lbs |
| 110 lbs | 14 lbs | 22 lbs | 33 lbs | 47 lbs | 63 lbs |
| 120 lbs | 15 lbs | 23 lbs | 35 lbs | 49 lbs | 65 lbs |
| 130 lbs | 16 lbs | 24 lbs | 36 lbs | 51 lbs | 67 lbs |
| 140 lbs | 16 lbs | 25 lbs | 37 lbs | 52 lbs | 69 lbs |
| 150 lbs | 17 lbs | 26 lbs | 38 lbs | 54 lbs | 71 lbs |
| 160 lbs | 18 lbs | 27 lbs | 40 lbs | 55 lbs | 72 lbs |
| 170 lbs | 18 lbs | 28 lbs | 41 lbs | 56 lbs | 74 lbs |
| 180 lbs | 19 lbs | 29 lbs | 42 lbs | 57 lbs | 75 lbs |
| 190 lbs | 20 lbs | 29 lbs | 43 lbs | 58 lbs | 76 lbs |
| 200 lbs | 20 lbs | 30 lbs | 43 lbs | 60 lbs | 77 lbs |
| 210 lbs | 21 lbs | 31 lbs | 44 lbs | 61 lbs | 79 lbs |
| 220 lbs | 21 lbs | 32 lbs | 45 lbs | 62 lbs | 80 lbs |
| 230 lbs | 22 lbs | 32 lbs | 46 lbs | 63 lbs | 81 lbs |
| 240 lbs | 22 lbs | 33 lbs | 47 lbs | 63 lbs | 82 lbs |
| 250 lbs | 23 lbs | 33 lbs | 48 lbs | 64 lbs | 83 lbs |
| 260 lbs | 23 lbs | 34 lbs | 48 lbs | 65 lbs | 84 lbs |
Renegade Row Standards by Age
Discover how Renegade Row strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 10 lbs | 27 lbs | 57 lbs | 101 lbs | 154 lbs |
| 20 | 11 lbs | 30 lbs | 65 lbs | 115 lbs | 176 lbs |
| 25 | 11 lbs | 31 lbs | 66 lbs | 118 lbs | 180 lbs |
| 30 | 11 lbs | 31 lbs | 66 lbs | 118 lbs | 180 lbs |
| 35 | 11 lbs | 31 lbs | 66 lbs | 118 lbs | 180 lbs |
| 40 | 11 lbs | 31 lbs | 66 lbs | 118 lbs | 180 lbs |
| 45 | 11 lbs | 29 lbs | 63 lbs | 112 lbs | 171 lbs |
| 50 | 10 lbs | 28 lbs | 60 lbs | 105 lbs | 161 lbs |
| 55 | 10 lbs | 26 lbs | 56 lbs | 98 lbs | 150 lbs |
| 60 | 9 lbs | 24 lbs | 51 lbs | 90 lbs | 137 lbs |
| 65 | 9 lbs | 23 lbs | 47 lbs | 81 lbs | 124 lbs |
| 70 | 9 lbs | 21 lbs | 42 lbs | 74 lbs | 112 lbs |
| 75 | 8 lbs | 19 lbs | 39 lbs | 66 lbs | 101 lbs |
| 80 | 8 lbs | 18 lbs | 35 lbs | 60 lbs | 91 lbs |
| 85 | 8 lbs | 16 lbs | 32 lbs | 54 lbs | 82 lbs |
| 90 | 7 lbs | 15 lbs | 29 lbs | 49 lbs | 74 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 14 lbs | 22 lbs | 33 lbs | 46 lbs | 60 lbs |
| 20 | 16 lbs | 25 lbs | 37 lbs | 51 lbs | 68 lbs |
| 25 | 16 lbs | 25 lbs | 37 lbs | 53 lbs | 70 lbs |
| 30 | 16 lbs | 25 lbs | 37 lbs | 53 lbs | 70 lbs |
| 35 | 16 lbs | 25 lbs | 37 lbs | 53 lbs | 70 lbs |
| 40 | 16 lbs | 25 lbs | 37 lbs | 53 lbs | 70 lbs |
| 45 | 16 lbs | 24 lbs | 36 lbs | 50 lbs | 67 lbs |
| 50 | 15 lbs | 23 lbs | 34 lbs | 47 lbs | 63 lbs |
| 55 | 14 lbs | 22 lbs | 32 lbs | 44 lbs | 58 lbs |
| 60 | 13 lbs | 20 lbs | 29 lbs | 41 lbs | 54 lbs |
| 65 | 13 lbs | 19 lbs | 27 lbs | 37 lbs | 49 lbs |
| 70 | 12 lbs | 17 lbs | 25 lbs | 34 lbs | 45 lbs |
| 75 | 11 lbs | 16 lbs | 23 lbs | 31 lbs | 40 lbs |
| 80 | 10 lbs | 15 lbs | 21 lbs | 28 lbs | 37 lbs |
| 85 | 10 lbs | 14 lbs | 19 lbs | 26 lbs | 33 lbs |
| 90 | 9 lbs | 13 lbs | 18 lbs | 24 lbs | 31 lbs |
Renegade Row Overview
Renegade Row is a full-body exercise that combines a plank position with a rowing motion to enhance core stability, upper body strength, and balance.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Renegade Row
- Start in a plank position with each hand gripping a dumbbell, wrists directly under shoulders, and feet hip-width apart.
- Engage your core to keep your body in a straight line from head to heels.
- Row the right dumbbell towards your ribcage while maintaining balance and minimizing torso rotation.
- Lower the dumbbell back to the ground with control.
- Repeat the rowing motion with your left hand.
- Continue alternating rows for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Renegade Row for proper technique and tips.
Pro Tips for Renegade Row
- Keep your core engaged to prevent your hips from sagging or rotating.
- Choose a weight that allows you to maintain proper form throughout the exercise.
- Keep your glutes tight and ensure your body forms a straight line from head to heels.
- If you're a beginner, start without weights to master the plank position before adding the rowing motion.
Renegade Row Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Renegade Row?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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