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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Lat Pulldown is not contested in meets, so its ladder is modeled from the measured standards: 0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv. How modeled standards work.

Standards by bodyweight

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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

Age adjustment

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

Age	Men	Women
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.

How are these lat pulldown standards calculated?

From a documented coefficient applied to measured competition standards: 0.9x bench (M) / 0.95x (F) — pulldown ~ row standard; ~0.9 BW-class pullup equiv. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

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.

Related standards

Bench Press · Back Squat · Deadlift · Overhead Press · Incline Bench Press · Dumbbell Bench Press

Standards: Strenf Standards Model v1 · primaries derived from OpenPowerlifting competition data (public domain) · full methodology · Track your lifts free on Strenf