Barbell Step Up vs Step Up Strength Standards
Compare your barbell step up and step up against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Weight used and a whole number from 1 to 12 reps for Barbell Step Up and Strict continuous Step Up reps for Step Up. Use the total external barbell load, including the bar and plates used for the step-up set; use place one whole foot on the step, drive to a controlled tall top position, lower under control, and enter the number both sides can match.. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Barbell Step Up vs Step Up Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Barbell Step Up vs Step Up Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Barbell Step Up:56 lb25.4 kg Step Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Step Up:87 lb39.5 kg Step Up:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Barbell Step Up:123 lb55.8 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Barbell Step Up:160 lb72.6 kg Step Up:Under 30: 74 reps30–39: 67 reps40–49: 59 reps50–59: 48 reps60+: 37 reps |
| 130 lb 59 kg | Barbell Step Up:59 lb26.8 kg Step Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Step Up:92 lb41.7 kg Step Up:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Barbell Step Up:130 lb59 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Barbell Step Up:169 lb76.7 kg Step Up:Under 30: 74 reps30–39: 67 reps40–49: 59 reps50–59: 48 reps60+: 37 reps |
| 140 lb 63.5 kg | Barbell Step Up:62 lb28.1 kg Step Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Step Up:96 lb43.5 kg Step Up:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Barbell Step Up:136 lb61.7 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Barbell Step Up:178 lb80.7 kg Step Up:Under 30: 74 reps30–39: 67 reps40–49: 59 reps50–59: 48 reps60+: 37 reps |
| 150 lb 68 kg | Barbell Step Up:65 lb29.5 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:101 lb45.8 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Barbell Step Up:143 lb64.9 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Barbell Step Up:186 lb84.4 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 160 lb 72.6 kg | Barbell Step Up:68 lb30.8 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:105 lb47.6 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Barbell Step Up:149 lb67.6 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Barbell Step Up:194 lb88 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 170 lb 77.1 kg | Barbell Step Up:71 lb32.2 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:110 lb49.9 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Barbell Step Up:155 lb70.3 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Barbell Step Up:202 lb91.6 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 180 lb 81.6 kg | Barbell Step Up:73 lb33.1 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:114 lb51.7 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Barbell Step Up:161 lb73 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Barbell Step Up:210 lb95.3 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 190 lb 86.2 kg | Barbell Step Up:76 lb34.5 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:118 lb53.5 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Barbell Step Up:167 lb75.7 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Barbell Step Up:218 lb98.9 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 200 lb 90.7 kg | Barbell Step Up:79 lb35.8 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:122 lb55.3 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:173 lb78.5 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:226 lb102.5 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 210 lb 95.3 kg | Barbell Step Up:81 lb36.7 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:126 lb57.2 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:179 lb81.2 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:233 lb105.7 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 220 lb 99.8 kg | Barbell Step Up:84 lb38.1 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:130 lb59 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:184 lb83.5 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:240 lb108.9 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 230 lb 104.3 kg | Barbell Step Up:86 lb39 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:134 lb60.8 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:190 lb86.2 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:248 lb112.5 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 240 lb 108.9 kg | Barbell Step Up:89 lb40.4 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:138 lb62.6 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:195 lb88.5 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:255 lb115.7 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 250 lb 113.4 kg | Barbell Step Up:91 lb41.3 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:142 lb64.4 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:201 lb91.2 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:262 lb118.8 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 260 lb 117.9 kg | Barbell Step Up:94 lb42.6 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:145 lb65.8 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:206 lb93.4 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:269 lb122 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 270 lb 122.5 kg | Barbell Step Up:96 lb43.5 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:149 lb67.6 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:211 lb95.7 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:276 lb125.2 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 280 lb 127 kg | Barbell Step Up:98 lb44.5 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:153 lb69.4 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:216 lb98 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:282 lb127.9 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 290 lb 131.5 kg | Barbell Step Up:101 lb45.8 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:156 lb70.8 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:221 lb100.2 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:289 lb131.1 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 300 lb 136.1 kg | Barbell Step Up:103 lb46.7 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Step Up:160 lb72.6 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Barbell Step Up:226 lb102.5 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Barbell Step Up:296 lb134.3 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
Women’s Barbell Step Up vs Step Up Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Barbell Step Up:32 lb14.5 kg Step Up:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Barbell Step Up:50 lb22.7 kg Step Up:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Barbell Step Up:73 lb33.1 kg Step Up:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Barbell Step Up:98 lb44.5 kg Step Up:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 110 lb 49.9 kg | Barbell Step Up:34 lb15.4 kg Step Up:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Barbell Step Up:54 lb24.5 kg Step Up:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Barbell Step Up:78 lb35.4 kg Step Up:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Barbell Step Up:105 lb47.6 kg Step Up:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 120 lb 54.4 kg | Barbell Step Up:36 lb16.3 kg Step Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:57 lb25.9 kg Step Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Step Up:83 lb37.6 kg Step Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps | Barbell Step Up:111 lb50.3 kg Step Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 130 lb 59 kg | Barbell Step Up:38 lb17.2 kg Step Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:60 lb27.2 kg Step Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Step Up:87 lb39.5 kg Step Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps | Barbell Step Up:117 lb53.1 kg Step Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 140 lb 63.5 kg | Barbell Step Up:40 lb18.1 kg Step Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:63 lb28.6 kg Step Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Step Up:92 lb41.7 kg Step Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps | Barbell Step Up:123 lb55.8 kg Step Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 150 lb 68 kg | Barbell Step Up:42 lb19.1 kg Step Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Step Up:66 lb29.9 kg Step Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Step Up:96 lb43.5 kg Step Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps | Barbell Step Up:129 lb58.5 kg Step Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 160 lb 72.6 kg | Barbell Step Up:44 lb20 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:69 lb31.3 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:100 lb45.4 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:135 lb61.2 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 170 lb 77.1 kg | Barbell Step Up:46 lb20.9 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:72 lb32.7 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:104 lb47.2 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:140 lb63.5 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 180 lb 81.6 kg | Barbell Step Up:47 lb21.3 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:75 lb34 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:108 lb49 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:146 lb66.2 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 190 lb 86.2 kg | Barbell Step Up:49 lb22.2 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:77 lb34.9 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:112 lb50.8 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:151 lb68.5 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 200 lb 90.7 kg | Barbell Step Up:51 lb23.1 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:80 lb36.3 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:116 lb52.6 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:156 lb70.8 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 210 lb 95.3 kg | Barbell Step Up:53 lb24 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:83 lb37.6 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:120 lb54.4 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:161 lb73 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 220 lb 99.8 kg | Barbell Step Up:54 lb24.5 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:85 lb38.6 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:124 lb56.2 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:167 lb75.7 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 230 lb 104.3 kg | Barbell Step Up:56 lb25.4 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:88 lb39.9 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:128 lb58.1 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:172 lb78 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 240 lb 108.9 kg | Barbell Step Up:57 lb25.9 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Step Up:90 lb40.8 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Barbell Step Up:131 lb59.4 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Step Up:176 lb79.8 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
How Your Barbell Step Up vs Step Up Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Barbell Step Up, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison.
2. Rate the Barbell Step Up result
The standards use the sex-specific thresholds from the individual Barbell Step Up tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Step Up result
The canonical tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the barbell step up | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. Measurement: estimated one-rep max. |
| Rate the step up set | Compare strict repetitions with the applicable canonical thresholds without an estimated-max conversion. Measurement: Strict continuous Step Up reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Barbell Step Up and Step Up Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Barbell Step Up and Step Up Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Barbell Step Up and Step Up Exercises Used by This Calculator
This calculator uses a strict barbell step up test and a strict step up test. Use strict canonical Barbell Step Up and Step Up tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Step Up setup and load convention
the total external barbell load, including the bar and plates used for the step-up set total valid reps across both legs combined step onto the platform to controlled standing with the barbell stable, then descend under control without excessive trailing-leg push, hand support, rebound, box-height change, or partial reps Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use the canonical Step Up setup and load convention
place one whole foot on the step, drive to a controlled tall top position, lower under control, and enter the number both sides can match. Stop when the rep no longer matches this test: weighted step-ups, box jumps, stair climbs, walking lunges, or any shortcut that changes the score. Do not count weighted step-ups, box jumps, stair climbs, walking lunges, split squats. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Enter one recent Barbell Step Up result and one recent Step Up result
Use each exercise’s canonical input: Weight used and a whole number from 1 to 12 reps for Barbell Step Up and Strict continuous Step Up reps for Step Up.
Related Tools
- Barbell Step Up — View the individual Barbell Step Up standards and next strength-level target.
- Step Up Strength Standards — View the individual Step Up standards and next strength-level target.
- Dumbbell Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.