Renegade Row vs Inverted Row Strength Standards
Compare your renegade row and inverted row 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: External load for Renegade Row and No external load for Inverted Row. Use a strict, repeatable renegade row test using the canonical setup, range, and finish rules; use one continuous set of strict horizontal inverted rows using one unchanged body angle and full range. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Renegade Row vs Inverted Row 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 Renegade Row vs Inverted Row 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 | Renegade Row:25 lb11.3 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:39 lb17.7 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:56 lb25.4 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:76 lb34.5 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 130 lb 59 kg | Renegade Row:26 lb11.8 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:41 lb18.6 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:59 lb26.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:80 lb36.3 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 140 lb 63.5 kg | Renegade Row:28 lb12.7 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:43 lb19.5 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:62 lb28.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:84 lb38.1 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 150 lb 68 kg | Renegade Row:29 lb13.2 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:45 lb20.4 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:65 lb29.5 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:88 lb39.9 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 160 lb 72.6 kg | Renegade Row:30 lb13.6 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:47 lb21.3 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:68 lb30.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:92 lb41.7 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 170 lb 77.1 kg | Renegade Row:32 lb14.5 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:49 lb22.2 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:71 lb32.2 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:96 lb43.5 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 180 lb 81.6 kg | Renegade Row:33 lb15 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:51 lb23.1 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:73 lb33.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:99 lb44.9 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 190 lb 86.2 kg | Renegade Row:34 lb15.4 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:53 lb24 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:76 lb34.5 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:103 lb46.7 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 200 lb 90.7 kg | Renegade Row:35 lb15.9 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:55 lb24.9 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:79 lb35.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:107 lb48.5 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 210 lb 95.3 kg | Renegade Row:36 lb16.3 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:57 lb25.9 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:81 lb36.7 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:110 lb49.9 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 220 lb 99.8 kg | Renegade Row:37 lb16.8 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:58 lb26.3 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:84 lb38.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:114 lb51.7 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 230 lb 104.3 kg | Renegade Row:39 lb17.7 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:60 lb27.2 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:86 lb39 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:117 lb53.1 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 240 lb 108.9 kg | Renegade Row:40 lb18.1 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:62 lb28.1 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:89 lb40.4 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:120 lb54.4 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 250 lb 113.4 kg | Renegade Row:41 lb18.6 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:64 lb29 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:91 lb41.3 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:124 lb56.2 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 260 lb 117.9 kg | Renegade Row:42 lb19.1 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:65 lb29.5 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:94 lb42.6 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:127 lb57.6 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 270 lb 122.5 kg | Renegade Row:43 lb19.5 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:67 lb30.4 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:96 lb43.5 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:130 lb59 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 280 lb 127 kg | Renegade Row:44 lb20 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:69 lb31.3 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:98 lb44.5 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:133 lb60.3 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 290 lb 131.5 kg | Renegade Row:45 lb20.4 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:70 lb31.8 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:101 lb45.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:137 lb62.1 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
| 300 lb 136.1 kg | Renegade Row:46 lb20.9 kg Inverted Row:Under 30: 8 reps30–39: 8 reps40–49: 6 reps50–59: 4 reps60+: 2 reps | Renegade Row:72 lb32.7 kg Inverted Row:Under 30: 18 reps30–39: 18 reps40–49: 15 reps50–59: 11 reps60+: 8 reps | Renegade Row:103 lb46.7 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps | Renegade Row:140 lb63.5 kg Inverted Row:Under 30: 42 reps30–39: 42 reps40–49: 36 reps50–59: 29 reps60+: 22 reps |
Women’s Renegade Row vs Inverted Row 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 | Renegade Row:16 lb7.3 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:25 lb11.3 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:37 lb16.8 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:50 lb22.7 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 110 lb 49.9 kg | Renegade Row:17 lb7.7 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:27 lb12.2 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:39 lb17.7 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:53 lb24 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 120 lb 54.4 kg | Renegade Row:18 lb8.2 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:28 lb12.7 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:41 lb18.6 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:56 lb25.4 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 130 lb 59 kg | Renegade Row:19 lb8.6 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:30 lb13.6 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:44 lb20 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:59 lb26.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 140 lb 63.5 kg | Renegade Row:20 lb9.1 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:32 lb14.5 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:46 lb20.9 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:62 lb28.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 150 lb 68 kg | Renegade Row:21 lb9.5 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:33 lb15 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:48 lb21.8 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:65 lb29.5 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 160 lb 72.6 kg | Renegade Row:22 lb10 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:34 lb15.4 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:50 lb22.7 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:68 lb30.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 170 lb 77.1 kg | Renegade Row:23 lb10.4 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:36 lb16.3 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:52 lb23.6 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:71 lb32.2 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 180 lb 81.6 kg | Renegade Row:24 lb10.9 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:37 lb16.8 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:54 lb24.5 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:73 lb33.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 190 lb 86.2 kg | Renegade Row:25 lb11.3 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:39 lb17.7 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:56 lb25.4 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:76 lb34.5 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 200 lb 90.7 kg | Renegade Row:25 lb11.3 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:40 lb18.1 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:58 lb26.3 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:79 lb35.8 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 210 lb 95.3 kg | Renegade Row:26 lb11.8 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:41 lb18.6 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:60 lb27.2 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:81 lb36.7 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 220 lb 99.8 kg | Renegade Row:27 lb12.2 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:43 lb19.5 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:62 lb28.1 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:84 lb38.1 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 230 lb 104.3 kg | Renegade Row:28 lb12.7 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:44 lb20 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:64 lb29 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:86 lb39 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
| 240 lb 108.9 kg | Renegade Row:29 lb13.2 kg Inverted Row:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 1 reps60+: 1 reps | Renegade Row:45 lb20.4 kg Inverted Row:Under 30: 10 reps30–39: 10 reps40–49: 8 reps50–59: 6 reps60+: 4 reps | Renegade Row:66 lb29.9 kg Inverted Row:Under 30: 19 reps30–39: 19 reps40–49: 16 reps50–59: 12 reps60+: 9 reps | Renegade Row:89 lb40.4 kg Inverted Row:Under 30: 30 reps30–39: 30 reps40–49: 26 reps50–59: 20 reps60+: 15 reps |
How Your Renegade Row vs Inverted Row 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 Renegade Row, 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 Renegade Row result
The standards use the sex-specific targets from the individual Renegade Row tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Inverted Row result
The canonical thresholds vary by sex and age range; repetition results remain separate from estimated cable-stack weight. The calculator uses strict bodyweight repetitions in one continuous set at one unchanged body angle 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 renegade row | Adjust renegade row targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Rate the inverted row | Rate strict continuous inverted-row repetitions without converting them into weight. Measurement: Strict inverted-row 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 Renegade Row and Inverted Row 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 Renegade Row and Inverted Row 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.
Renegade Row and Inverted Row Exercises Used by This Calculator
This calculator uses a strict renegade row and a strict inverted row. Use strict canonical Renegade Row and Inverted Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Renegade Row
Follow the individual Renegade Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Count one continuous strict set at one body angle
Keep a straight body from shoulders through ankles with heels down and torso relatively horizontal. Move from full elbow extension to clear chest-to-bar or chest-to-rings height and lower under control. Do not add weight or count bent-knee, elevated-torso, foot-assisted, kipped, hip-thrusted, bounced, partial, or changed-angle repetitions.
Enter one recent Renegade Row result and one recent Inverted Row result
Use each exercise’s canonical input: External load for Renegade Row and No external load for Inverted Row.
Related Tools
- Renegade Row — View the individual Renegade Row standards and next strength-level target.
- Inverted Row Strength Standards — View the individual Inverted Row standards and next strength-level target.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Pendlay Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.