Lat Pulldown Strength Standards

Modeled — anchored to measured lifts

How strong is your lat pulldown? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 180 lb; for a 140 lb woman about 83 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Standards are benchmarks for tracking progress and finding weak points — not the last word on your training.

⚙︎ Machine weights vary by equipment, cable ratio, and form. Use this standard to track consistent progress on the same setup, not to compare every machine perfectly.

Lat Pulldown is not contested in meets, so no competition data exists for it. Its ladder is modeled by applying a fixed ratio to a measured anchor lift: 0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv. That ratio is a conventional strength relationship used in coaching practice and selected by Strenf — a modelling assumption, not a measurement and not a published finding. How modeled standards work.

Is your lat pulldown good? Common loads, graded

Tiers below are before age adjustment. Use the calculator above for your own bodyweight, age and rep count.

A 95 lb lat pulldown is below the Beginner standard for a 180 lb man — 43 kg, 0.53× bodyweight; 9 lb short of Beginner.
A 135 lb lat pulldown is Beginner for a 180 lb man — 61 kg, 0.75× bodyweight; 2 lb short of Novice.
A 185 lb lat pulldown is Intermediate for a 180 lb man — 84 kg, 1.03× bodyweight; 96 lb short of Advanced.
A 225 lb lat pulldown is Intermediate for a 180 lb man — 102 kg, 1.25× bodyweight; 56 lb short of Advanced.
A 275 lb lat pulldown is Intermediate for a 180 lb man — 125 kg, 1.53× bodyweight; 6 lb short of Advanced.
A 315 lb lat pulldown is Advanced for a 180 lb man — 143 kg, 1.75× bodyweight; 11 lb short of Elite.
A 45 lb lat pulldown is below the Beginner standard for a 140 lb woman — 20 kg, 0.32× bodyweight; 4 lb short of Beginner.
A 95 lb lat pulldown is Intermediate for a 140 lb woman — 43 kg, 0.68× bodyweight; 51 lb short of Advanced.
A 135 lb lat pulldown is Intermediate for a 140 lb woman — 61 kg, 0.96× bodyweight; 11 lb short of Advanced.
A 185 lb lat pulldown is Elite for a 140 lb woman — 84 kg, 1.32× bodyweight.

Standards by bodyweight

Men

Lat Pulldown strength standards for men. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Modeled: a fixed ratio (0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv) applied to a measured anchor lift, not measured for lat pulldown itself. Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	70 lb	91 lb	120 lb	187 lb	217 lb
130 lb	75 lb	99 lb	130 lb	203 lb	235 lb
140 lb	81 lb	106 lb	140 lb	218 lb	253 lb
150 lb	87 lb	114 lb	150 lb	234 lb	272 lb
160 lb	93 lb	122 lb	160 lb	250 lb	290 lb
170 lb	99 lb	129 lb	170 lb	265 lb	308 lb
180 lb	104 lb	137 lb	180 lb	281 lb	326 lb
190 lb	110 lb	144 lb	190 lb	296 lb	344 lb
200 lb	116 lb	152 lb	200 lb	312 lb	362 lb
210 lb	122 lb	160 lb	210 lb	328 lb	380 lb
220 lb	128 lb	167 lb	220 lb	343 lb	398 lb
230 lb	133 lb	175 lb	230 lb	359 lb	416 lb
240 lb	139 lb	182 lb	240 lb	374 lb	434 lb
250 lb	145 lb	190 lb	250 lb	390 lb	452 lb
260 lb	151 lb	198 lb	260 lb	406 lb	471 lb
270 lb	157 lb	205 lb	270 lb	421 lb	489 lb
280 lb	162 lb	213 lb	280 lb	437 lb	507 lb
290 lb	168 lb	220 lb	290 lb	452 lb	525 lb
300 lb	174 lb	228 lb	300 lb	468 lb	543 lb
310 lb	180 lb	236 lb	310 lb	484 lb	561 lb

Women

Lat Pulldown strength standards for women. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Modeled: a fixed ratio (0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv) applied to a measured anchor lift, not measured for lat pulldown itself. Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	42 lb	55 lb	71 lb	125 lb	155 lb
130 lb	46 lb	60 lb	77 lb	135 lb	168 lb
140 lb	49 lb	64 lb	83 lb	146 lb	181 lb
150 lb	52 lb	69 lb	88 lb	156 lb	194 lb
160 lb	56 lb	74 lb	94 lb	166 lb	206 lb
170 lb	59 lb	78 lb	100 lb	177 lb	219 lb
180 lb	63 lb	83 lb	106 lb	187 lb	232 lb
190 lb	66 lb	87 lb	112 lb	198 lb	245 lb
200 lb	70 lb	92 lb	118 lb	208 lb	258 lb
210 lb	74 lb	97 lb	124 lb	218 lb	271 lb
220 lb	77 lb	101 lb	130 lb	229 lb	284 lb
230 lb	80 lb	106 lb	136 lb	239 lb	297 lb
240 lb	84 lb	110 lb	142 lb	250 lb	310 lb
250 lb	88 lb	115 lb	148 lb	260 lb	322 lb
260 lb	91 lb	120 lb	153 lb	270 lb	335 lb
270 lb	94 lb	124 lb	159 lb	281 lb	348 lb
280 lb	98 lb	129 lb	165 lb	291 lb	361 lb
290 lb	102 lb	133 lb	171 lb	302 lb	374 lb
300 lb	105 lb	138 lb	177 lb	312 lb	387 lb
310 lb	108 lb	143 lb	183 lb	322 lb	400 lb

Same standards in kilograms (kg)

Men

Lat Pulldown strength standards for men, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	32 kg	41 kg	54 kg	85 kg	99 kg
59 kg	34 kg	45 kg	59 kg	92 kg	107 kg
64 kg	37 kg	48 kg	64 kg	99 kg	115 kg
68 kg	39 kg	52 kg	68 kg	106 kg	123 kg
73 kg	42 kg	55 kg	73 kg	113 kg	131 kg
77 kg	45 kg	59 kg	77 kg	120 kg	140 kg
82 kg	47 kg	62 kg	82 kg	127 kg	148 kg
86 kg	50 kg	65 kg	86 kg	134 kg	156 kg
91 kg	53 kg	69 kg	91 kg	142 kg	164 kg
95 kg	55 kg	72 kg	95 kg	149 kg	172 kg
100 kg	58 kg	76 kg	100 kg	156 kg	181 kg
104 kg	61 kg	79 kg	104 kg	163 kg	189 kg
109 kg	63 kg	83 kg	109 kg	170 kg	197 kg
113 kg	66 kg	86 kg	113 kg	177 kg	205 kg
118 kg	68 kg	90 kg	118 kg	184 kg	213 kg
122 kg	71 kg	93 kg	122 kg	191 kg	222 kg
127 kg	74 kg	97 kg	127 kg	198 kg	230 kg
132 kg	76 kg	100 kg	132 kg	205 kg	238 kg
136 kg	79 kg	103 kg	136 kg	212 kg	246 kg
141 kg	82 kg	107 kg	141 kg	219 kg	255 kg

Women

Lat Pulldown strength standards for women, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	19 kg	25 kg	32 kg	57 kg	70 kg
59 kg	21 kg	27 kg	35 kg	61 kg	76 kg
64 kg	22 kg	29 kg	37 kg	66 kg	82 kg
68 kg	24 kg	31 kg	40 kg	71 kg	88 kg
73 kg	25 kg	33 kg	43 kg	75 kg	94 kg
77 kg	27 kg	35 kg	45 kg	80 kg	99 kg
82 kg	29 kg	38 kg	48 kg	85 kg	105 kg
86 kg	30 kg	40 kg	51 kg	90 kg	111 kg
91 kg	32 kg	42 kg	54 kg	94 kg	117 kg
95 kg	33 kg	44 kg	56 kg	99 kg	123 kg
100 kg	35 kg	46 kg	59 kg	104 kg	129 kg
104 kg	37 kg	48 kg	62 kg	108 kg	135 kg
109 kg	38 kg	50 kg	64 kg	113 kg	140 kg
113 kg	40 kg	52 kg	67 kg	118 kg	146 kg
118 kg	41 kg	54 kg	70 kg	123 kg	152 kg
122 kg	43 kg	56 kg	72 kg	127 kg	158 kg
127 kg	44 kg	58 kg	75 kg	132 kg	164 kg
132 kg	46 kg	61 kg	78 kg	137 kg	170 kg
136 kg	48 kg	63 kg	80 kg	142 kg	176 kg
141 kg	49 kg	65 kg	83 kg	146 kg	181 kg

Age adjustment

Age changes the bar. An Intermediate lat pulldown for a 180 lb man is about 170 lb at 40, 158 lb at 50, and 145 lb at 60; for a 140 lb woman, about 76 lb, 71 lb, and 64 lb at the same ages.

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age adjustment applied when grading a lat pulldown. Each value is a dimensionless multiplier applied to the lifter's estimated one-rep max before it is compared against the tier thresholds, so a higher multiplier means a smaller lift reaches the same tier. Derived from median best lift-to-bodyweight ratio by age band among Masters competitors, relative to the 24–34 band. This is a cross-sectional comparison between age groups, not a record of individuals ageing. Bands outside the listed range are clamped to the nearest value. Data generated 2026-06-12.
Age band (years)	Men (× multiplier)	Women (× multiplier)
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good lat pulldown for a 180 lb man?

Around 180 lb reaches Intermediate on the Strenf ladder; 326 lb is Elite. Thresholds scale with bodyweight — see the full table.

What is a good lat pulldown for a 140 lb woman?

Around 83 lb reaches Intermediate; 181 lb is Elite. Lat Pulldown is not contested in meets, so there are no women's lat pulldown competition results to grade against. Women's thresholds here are derived from women's competition results for the anchor lift and scaled by the ratio shown on this page (0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv), then adjusted for bodyweight and age.

What is a good lat pulldown for my age?

For a 180 lb man, an Intermediate lat pulldown is about 170 lb at 40, 158 lb at 50, and 145 lb at 60. For a 140 lb woman: 76 lb at 40, 71 lb at 50, and 64 lb at 60 — based on strength-retention curves from Masters competition results.

How are these lat pulldown standards calculated?

By applying a fixed ratio to a measured anchor lift: 0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv. The ratio is a conventional coaching figure selected by Strenf, not a measured result. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

What is the average lat pulldown by age?

There is no trustworthy general-population average for any gym lift — no such dataset exists, and sites publishing one are averaging their own users' self-reported entries. Lat Pulldown is not contested in meets, so Strenf grades it against standards modeled from lifts that are. Adjusted for age, an Intermediate lat pulldown for a 180 lb man is about 170 lb at 40, 158 lb at 50 and 145 lb at 60; for a 140 lb woman, 76 lb, 71 lb and 64 lb.

Does age affect the lat pulldown standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.