Plate Loaded Shrug vs Smith Machine Shrug Strength Standards
Compare your plate loaded shrug and smith machine shrug against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, a valid top requires clear shoulder elevation and controlled position without knee dip, hip drive, elbow pull, rolling shoulder mechanics, or machine-stop impact. For the second exercise, counted reps start from stable standing posture with the bar clear of hooks. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Shrug vs Smith Machine Shrug Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the plate loaded shrug and smith machine shrug to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Plate Loaded Shrug / Smith Machine Shrug, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Plate Loaded Shrug vs Smith Machine Shrug Standards
How to read the table: The first number is Plate Loaded Shrug; the second is Smith Machine Shrug. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 101 / 95 lb 45.8 / 43.1 kg | 148 / 138 lb 67.1 / 62.6 kg | 204 / 190 lb 92.5 / 86.2 kg | 260 / 241 lb 117.9 / 109.3 kg |
| 130 lb 59 kg | 106 / 100 lb 48.1 / 45.4 kg | 156 / 146 lb 70.8 / 66.2 kg | 215 / 200 lb 97.5 / 90.7 kg | 274 / 254 lb 124.3 / 115.2 kg |
| 140 lb 63.5 kg | 112 / 105 lb 50.8 / 47.6 kg | 164 / 153 lb 74.4 / 69.4 kg | 226 / 210 lb 102.5 / 95.3 kg | 288 / 267 lb 130.6 / 121.1 kg |
| 150 lb 68 kg | 117 / 110 lb 53.1 / 49.9 kg | 172 / 161 lb 78 / 73 kg | 237 / 220 lb 107.5 / 99.8 kg | 302 / 279 lb 137 / 126.6 kg |
| 160 lb 72.6 kg | 122 / 115 lb 55.3 / 52.2 kg | 179 / 168 lb 81.2 / 76.2 kg | 247 / 230 lb 112 / 104.3 kg | 315 / 292 lb 142.9 / 132.4 kg |
| 170 lb 77.1 kg | 127 / 120 lb 57.6 / 54.4 kg | 187 / 175 lb 84.8 / 79.4 kg | 257 / 240 lb 116.6 / 108.9 kg | 328 / 304 lb 148.8 / 137.9 kg |
| 180 lb 81.6 kg | 132 / 124 lb 59.9 / 56.2 kg | 194 / 181 lb 88 / 82.1 kg | 267 / 249 lb 121.1 / 112.9 kg | 341 / 315 lb 154.7 / 142.9 kg |
| 190 lb 86.2 kg | 137 / 129 lb 62.1 / 58.5 kg | 201 / 188 lb 91.2 / 85.3 kg | 277 / 258 lb 125.6 / 117 kg | 353 / 327 lb 160.1 / 148.3 kg |
| 200 lb 90.7 kg | 142 / 133 lb 64.4 / 60.3 kg | 208 / 195 lb 94.3 / 88.5 kg | 287 / 267 lb 130.2 / 121.1 kg | 365 / 338 lb 165.6 / 153.3 kg |
| 210 lb 95.3 kg | 146 / 138 lb 66.2 / 62.6 kg | 215 / 201 lb 97.5 / 91.2 kg | 296 / 276 lb 134.3 / 125.2 kg | 377 / 350 lb 171 / 158.8 kg |
| 220 lb 99.8 kg | 151 / 142 lb 68.5 / 64.4 kg | 222 / 207 lb 100.7 / 93.9 kg | 305 / 284 lb 138.3 / 128.8 kg | 389 / 361 lb 176.4 / 163.7 kg |
| 230 lb 104.3 kg | 156 / 147 lb 70.8 / 66.7 kg | 228 / 214 lb 103.4 / 97.1 kg | 315 / 293 lb 142.9 / 132.9 kg | 401 / 371 lb 181.9 / 168.3 kg |
| 240 lb 108.9 kg | 160 / 151 lb 72.6 / 68.5 kg | 235 / 220 lb 106.6 / 99.8 kg | 324 / 301 lb 147 / 136.5 kg | 412 / 382 lb 186.9 / 173.3 kg |
| 250 lb 113.4 kg | 165 / 155 lb 74.8 / 70.3 kg | 241 / 226 lb 109.3 / 102.5 kg | 333 / 310 lb 151 / 140.6 kg | 424 / 393 lb 192.3 / 178.3 kg |
| 260 lb 117.9 kg | 169 / 159 lb 76.7 / 72.1 kg | 248 / 232 lb 112.5 / 105.2 kg | 341 / 318 lb 154.7 / 144.2 kg | 435 / 403 lb 197.3 / 182.8 kg |
| 270 lb 122.5 kg | 173 / 163 lb 78.5 / 73.9 kg | 254 / 238 lb 115.2 / 108 kg | 350 / 326 lb 158.8 / 147.9 kg | 446 / 413 lb 202.3 / 187.3 kg |
| 280 lb 127 kg | 177 / 167 lb 80.3 / 75.7 kg | 260 / 243 lb 117.9 / 110.2 kg | 359 / 334 lb 162.8 / 151.5 kg | 457 / 423 lb 207.3 / 191.9 kg |
| 290 lb 131.5 kg | 182 / 171 lb 82.6 / 77.6 kg | 266 / 249 lb 120.7 / 112.9 kg | 367 / 342 lb 166.5 / 155.1 kg | 468 / 433 lb 212.3 / 196.4 kg |
| 300 lb 136.1 kg | 186 / 175 lb 84.4 / 79.4 kg | 273 / 255 lb 123.8 / 115.7 kg | 376 / 350 lb 170.6 / 158.8 kg | 479 / 443 lb 217.3 / 200.9 kg |
Women’s Plate Loaded Shrug vs Smith Machine Shrug Standards
How to read the table: The first number is Plate Loaded Shrug; the second is Smith Machine Shrug. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 60 / 55 lb 27.2 / 24.9 kg | 89 / 82 lb 40.4 / 37.2 kg | 126 / 116 lb 57.2 / 52.6 kg | 163 / 150 lb 73.9 / 68 kg |
| 110 lb 49.9 kg | 63 / 59 lb 28.6 / 26.8 kg | 95 / 88 lb 43.1 / 39.9 kg | 134 / 124 lb 60.8 / 56.2 kg | 173 / 160 lb 78.5 / 72.6 kg |
| 120 lb 54.4 kg | 67 / 62 lb 30.4 / 28.1 kg | 101 / 93 lb 45.8 / 42.2 kg | 142 / 131 lb 64.4 / 59.4 kg | 184 / 170 lb 83.5 / 77.1 kg |
| 130 lb 59 kg | 71 / 65 lb 32.2 / 29.5 kg | 106 / 98 lb 48.1 / 44.5 kg | 150 / 138 lb 68 / 62.6 kg | 194 / 179 lb 88 / 81.2 kg |
| 140 lb 63.5 kg | 74 / 69 lb 33.6 / 31.3 kg | 112 / 103 lb 50.8 / 46.7 kg | 158 / 145 lb 71.7 / 65.8 kg | 203 / 188 lb 92.1 / 85.3 kg |
| 150 lb 68 kg | 78 / 72 lb 35.4 / 32.7 kg | 117 / 108 lb 53.1 / 49 kg | 165 / 152 lb 74.8 / 68.9 kg | 213 / 197 lb 96.6 / 89.4 kg |
| 160 lb 72.6 kg | 81 / 75 lb 36.7 / 34 kg | 122 / 113 lb 55.3 / 51.3 kg | 172 / 159 lb 78 / 72.1 kg | 222 / 206 lb 100.7 / 93.4 kg |
| 170 lb 77.1 kg | 85 / 78 lb 38.6 / 35.4 kg | 127 / 117 lb 57.6 / 53.1 kg | 179 / 165 lb 81.2 / 74.8 kg | 232 / 214 lb 105.2 / 97.1 kg |
| 180 lb 81.6 kg | 88 / 81 lb 39.9 / 36.7 kg | 132 / 122 lb 59.9 / 55.3 kg | 186 / 172 lb 84.4 / 78 kg | 241 / 222 lb 109.3 / 100.7 kg |
| 190 lb 86.2 kg | 91 / 84 lb 41.3 / 38.1 kg | 137 / 126 lb 62.1 / 57.2 kg | 193 / 178 lb 87.5 / 80.7 kg | 249 / 231 lb 112.9 / 104.8 kg |
| 200 lb 90.7 kg | 94 / 87 lb 42.6 / 39.5 kg | 142 / 131 lb 64.4 / 59.4 kg | 200 / 184 lb 90.7 / 83.5 kg | 258 / 239 lb 117 / 108.4 kg |
| 210 lb 95.3 kg | 98 / 90 lb 44.5 / 40.8 kg | 146 / 135 lb 66.2 / 61.2 kg | 206 / 190 lb 93.4 / 86.2 kg | 267 / 247 lb 121.1 / 112 kg |
| 220 lb 99.8 kg | 101 / 93 lb 45.8 / 42.2 kg | 151 / 139 lb 68.5 / 63 kg | 213 / 196 lb 96.6 / 88.9 kg | 275 / 254 lb 124.7 / 115.2 kg |
| 230 lb 104.3 kg | 104 / 96 lb 47.2 / 43.5 kg | 156 / 144 lb 70.8 / 65.3 kg | 219 / 202 lb 99.3 / 91.6 kg | 283 / 262 lb 128.4 / 118.8 kg |
| 240 lb 108.9 kg | 107 / 98 lb 48.5 / 44.5 kg | 160 / 148 lb 72.6 / 67.1 kg | 226 / 208 lb 102.5 / 94.3 kg | 291 / 269 lb 132 / 122 kg |
How Your Plate Loaded Shrug vs Smith Machine Shrug Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Plate Loaded Shrug and Smith Machine Shrug sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the plate loaded shrug strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Shrug tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the smith machine shrug strength level
The smith machine shrug rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the plate loaded shrug | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine shrug | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Plate Loaded Shrug and Smith Machine Shrug Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the smith machine shrug standard is higher; below zero means the plate loaded shrug standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 8.6 to 16.4 kg.
How to read the table: Every number is the smith machine shrug standard minus the plate loaded shrug standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the plate loaded shrug standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −19 lb −8.6 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −20 lb −9.1 kg |
| 140 lb 63.5 kg | −7 lb −3.2 kg | −11 lb −5 kg | −16 lb −7.2 kg | −21 lb −9.5 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −11 lb −5 kg | −17 lb −7.7 kg | −23 lb −10.4 kg |
| 160 lb 72.6 kg | −7 lb −3.1 kg | −11 lb −5 kg | −17 lb −7.7 kg | −23 lb −10.5 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 180 lb 81.6 kg | −8 lb −3.7 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −26 lb −11.8 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −26 lb −11.8 kg |
| 200 lb 90.7 kg | −9 lb −4.1 kg | −13 lb −5.8 kg | −20 lb −9.1 kg | −27 lb −12.3 kg |
| 210 lb 95.3 kg | −8 lb −3.6 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −27 lb −12.2 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −28 lb −12.7 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −22 lb −10 kg | −30 lb −13.6 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −30 lb −13.6 kg |
| 250 lb 113.4 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −31 lb −14 kg |
| 260 lb 117.9 kg | −10 lb −4.6 kg | −16 lb −7.3 kg | −23 lb −10.5 kg | −32 lb −14.5 kg |
| 270 lb 122.5 kg | −10 lb −4.6 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −33 lb −15 kg |
| 280 lb 127 kg | −10 lb −4.6 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −34 lb −15.4 kg |
| 290 lb 131.5 kg | −11 lb −5 kg | −17 lb −7.8 kg | −25 lb −11.4 kg | −35 lb −15.9 kg |
| 300 lb 136.1 kg | −11 lb −5 kg | −18 lb −8.1 kg | −26 lb −11.8 kg | −36 lb −16.4 kg |
How Women’s Plate Loaded Shrug and Smith Machine Shrug Standards Differ
What the women’s data shows:
The standards come closest at 110 lb.
The higher target remains with Plate Loaded Shrug for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 5.9 kg at 100 lb and 10 kg at 240 lb.
How to read the table: Every number is the smith machine shrug standard minus the plate loaded shrug standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the plate loaded shrug standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −13 lb −5.9 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −13 lb −5.9 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −11 lb −5 kg | −14 lb −6.4 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −15 lb −6.8 kg |
| 140 lb 63.5 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −16 lb −7.2 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −9 lb −4 kg | −13 lb −5.9 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −14 lb −6.4 kg | −18 lb −8.1 kg |
| 180 lb 81.6 kg | −7 lb −3.2 kg | −10 lb −4.6 kg | −14 lb −6.4 kg | −19 lb −8.6 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −11 lb −4.9 kg | −15 lb −6.8 kg | −18 lb −8.1 kg |
| 200 lb 90.7 kg | −7 lb −3.1 kg | −11 lb −5 kg | −16 lb −7.2 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | −8 lb −3.7 kg | −11 lb −5 kg | −16 lb −7.2 kg | −20 lb −9.1 kg |
| 220 lb 99.8 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 230 lb 104.3 kg | −8 lb −3.7 kg | −12 lb −5.5 kg | −17 lb −7.7 kg | −21 lb −9.6 kg |
| 240 lb 108.9 kg | −9 lb −4 kg | −12 lb −5.5 kg | −18 lb −8.2 kg | −22 lb −10 kg |
Plate Loaded Shrug and Smith Machine Shrug Exercises Used by This Calculator
The calculator expects repeatable plate loaded shrug and smith machine shrug results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Plate Loaded Shrug and Smith Machine Shrug tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Plate Loaded Shrug setup and load convention
The entered weight for strict Plate Loaded Shrug. Valid Plate Loaded Shrug reps. Elevate both shoulders upward into a clear shrug. A valid top requires clear shoulder elevation and controlled position without knee dip, hip drive, elbow pull, rolling shoulder mechanics, or machine-stop impact. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Smith Machine Shrug setup and load convention
Total effective Smith machine bar load is used, including the bar and all plates. Use the machine stated or gym-used effective bar weight convention. Smith bar held in both hands in front of the thighs. Counted reps start from stable standing posture with the bar clear of hooks. Feet planted and body position aligned with the Smith track. Same machine, bar angle, start height, stance, and grip width for the full set. Shoulders begin lowered or neutral before each rep. Clear shoulder elevation required. Controlled top position required. Controlled lowering required. Arms stay straight or nearly straight. Bar stays clear of hooks, rails, and machine stops during counted reps. Raw no-strap execution for the main standard. No partial pulses, static holds, Smith machine deadlift lockouts, or rack holds. No hook-supported reps, stop-bounced reps, or machine counterweight manipulation. No knee dip, hip drive, torso bounce, stepping, or heaving. No elbow pull, high pull, upright row, or clean pull mechanics. No rolling shoulders. No free-weight barbell, trap-bar, dumbbell, cable, or dedicated-machine substitutions.
Enter one recent Plate Loaded Shrug result and one recent Smith Machine Shrug result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Shrug — View the individual Plate Loaded Shrug standards and next strength-level target.
- Smith Machine Shrug — View the individual Smith Machine Shrug standards and next strength-level target.
- Machine Shrug — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Shrugs — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Shrugs — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Trap Bar Shrug — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.