Barbell Step Up vs Cable Step Up Strength Standards
Compare your barbell step up and cable step-up against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Weight used and a whole number from 1 to 12 reps for Barbell Step Up and Selected cable-stack resistance and a whole number from 1 to 12 reps for Cable Step Up. Testing: the total external barbell load, including the bar and plates used for the step-up set; controlled cable step-ups onto one fixed box through the lead leg with total valid reps counted across both legs. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Step Up vs Cable Step Up Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell step up and cable step-up to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell step up and cable step-up.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Step Up / Cable Step Up, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Step Up vs Cable Step Up Standards
How to read the table: The first number is Barbell Step Up; the second is Cable Step Up. 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 | 56 / 42 lb 25.4 / 19.1 kg | 87 / 67 lb 39.5 / 30.4 kg | 123 / 98 lb 55.8 / 44.5 kg | 160 / 133 lb 72.6 / 60.3 kg |
| 130 lb 59 kg | 59 / 44 lb 26.8 / 20 kg | 92 / 71 lb 41.7 / 32.2 kg | 130 / 103 lb 59 / 46.7 kg | 169 / 141 lb 76.7 / 64 kg |
| 140 lb 63.5 kg | 62 / 47 lb 28.1 / 21.3 kg | 96 / 74 lb 43.5 / 33.6 kg | 136 / 109 lb 61.7 / 49.4 kg | 178 / 148 lb 80.7 / 67.1 kg |
| 150 lb 68 kg | 65 / 49 lb 29.5 / 22.2 kg | 101 / 78 lb 45.8 / 35.4 kg | 143 / 114 lb 64.9 / 51.7 kg | 186 / 155 lb 84.4 / 70.3 kg |
| 160 lb 72.6 kg | 68 / 51 lb 30.8 / 23.1 kg | 105 / 81 lb 47.6 / 36.7 kg | 149 / 119 lb 67.6 / 54 kg | 194 / 161 lb 88 / 73 kg |
| 170 lb 77.1 kg | 71 / 53 lb 32.2 / 24 kg | 110 / 84 lb 49.9 / 38.1 kg | 155 / 123 lb 70.3 / 55.8 kg | 202 / 168 lb 91.6 / 76.2 kg |
| 180 lb 81.6 kg | 73 / 55 lb 33.1 / 24.9 kg | 114 / 88 lb 51.7 / 39.9 kg | 161 / 128 lb 73 / 58.1 kg | 210 / 175 lb 95.3 / 79.4 kg |
| 190 lb 86.2 kg | 76 / 57 lb 34.5 / 25.9 kg | 118 / 91 lb 53.5 / 41.3 kg | 167 / 133 lb 75.7 / 60.3 kg | 218 / 181 lb 98.9 / 82.1 kg |
| 200 lb 90.7 kg | 79 / 59 lb 35.8 / 26.8 kg | 122 / 94 lb 55.3 / 42.6 kg | 173 / 138 lb 78.5 / 62.6 kg | 226 / 187 lb 102.5 / 84.8 kg |
| 210 lb 95.3 kg | 81 / 61 lb 36.7 / 27.7 kg | 126 / 97 lb 57.2 / 44 kg | 179 / 142 lb 81.2 / 64.4 kg | 233 / 193 lb 105.7 / 87.5 kg |
| 220 lb 99.8 kg | 84 / 63 lb 38.1 / 28.6 kg | 130 / 100 lb 59 / 45.4 kg | 184 / 147 lb 83.5 / 66.7 kg | 240 / 200 lb 108.9 / 90.7 kg |
| 230 lb 104.3 kg | 86 / 65 lb 39 / 29.5 kg | 134 / 103 lb 60.8 / 46.7 kg | 190 / 151 lb 86.2 / 68.5 kg | 248 / 206 lb 112.5 / 93.4 kg |
| 240 lb 108.9 kg | 89 / 67 lb 40.4 / 30.4 kg | 138 / 106 lb 62.6 / 48.1 kg | 195 / 155 lb 88.5 / 70.3 kg | 255 / 212 lb 115.7 / 96.2 kg |
| 250 lb 113.4 kg | 91 / 68 lb 41.3 / 30.8 kg | 142 / 109 lb 64.4 / 49.4 kg | 201 / 160 lb 91.2 / 72.6 kg | 262 / 217 lb 118.8 / 98.4 kg |
| 260 lb 117.9 kg | 94 / 70 lb 42.6 / 31.8 kg | 145 / 112 lb 65.8 / 50.8 kg | 206 / 164 lb 93.4 / 74.4 kg | 269 / 223 lb 122 / 101.2 kg |
| 270 lb 122.5 kg | 96 / 72 lb 43.5 / 32.7 kg | 149 / 115 lb 67.6 / 52.2 kg | 211 / 168 lb 95.7 / 76.2 kg | 276 / 229 lb 125.2 / 103.9 kg |
| 280 lb 127 kg | 98 / 74 lb 44.5 / 33.6 kg | 153 / 118 lb 69.4 / 53.5 kg | 216 / 172 lb 98 / 78 kg | 282 / 234 lb 127.9 / 106.1 kg |
| 290 lb 131.5 kg | 101 / 76 lb 45.8 / 34.5 kg | 156 / 121 lb 70.8 / 54.9 kg | 221 / 176 lb 100.2 / 79.8 kg | 289 / 240 lb 131.1 / 108.9 kg |
| 300 lb 136.1 kg | 103 / 77 lb 46.7 / 34.9 kg | 160 / 123 lb 72.6 / 55.8 kg | 226 / 180 lb 102.5 / 81.6 kg | 296 / 245 lb 134.3 / 111.1 kg |
Women’s Barbell Step Up vs Cable Step Up Standards
How to read the table: The first number is Barbell Step Up; the second is Cable Step Up. 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 | 32 / 25 lb 14.5 / 11.3 kg | 50 / 41 lb 22.7 / 18.6 kg | 73 / 62 lb 33.1 / 28.1 kg | 98 / 85 lb 44.5 / 38.6 kg |
| 110 lb 49.9 kg | 34 / 27 lb 15.4 / 12.2 kg | 54 / 44 lb 24.5 / 20 kg | 78 / 66 lb 35.4 / 29.9 kg | 105 / 90 lb 47.6 / 40.8 kg |
| 120 lb 54.4 kg | 36 / 28 lb 16.3 / 12.7 kg | 57 / 47 lb 25.9 / 21.3 kg | 83 / 70 lb 37.6 / 31.8 kg | 111 / 96 lb 50.3 / 43.5 kg |
| 130 lb 59 kg | 38 / 30 lb 17.2 / 13.6 kg | 60 / 49 lb 27.2 / 22.2 kg | 87 / 74 lb 39.5 / 33.6 kg | 117 / 101 lb 53.1 / 45.8 kg |
| 140 lb 63.5 kg | 40 / 32 lb 18.1 / 14.5 kg | 63 / 52 lb 28.6 / 23.6 kg | 92 / 77 lb 41.7 / 34.9 kg | 123 / 106 lb 55.8 / 48.1 kg |
| 150 lb 68 kg | 42 / 33 lb 19.1 / 15 kg | 66 / 54 lb 29.9 / 24.5 kg | 96 / 81 lb 43.5 / 36.7 kg | 129 / 111 lb 58.5 / 50.3 kg |
| 160 lb 72.6 kg | 44 / 34 lb 20 / 15.4 kg | 69 / 56 lb 31.3 / 25.4 kg | 100 / 85 lb 45.4 / 38.6 kg | 135 / 116 lb 61.2 / 52.6 kg |
| 170 lb 77.1 kg | 46 / 36 lb 20.9 / 16.3 kg | 72 / 59 lb 32.7 / 26.8 kg | 104 / 88 lb 47.2 / 39.9 kg | 140 / 121 lb 63.5 / 54.9 kg |
| 180 lb 81.6 kg | 47 / 37 lb 21.3 / 16.8 kg | 75 / 61 lb 34 / 27.7 kg | 108 / 91 lb 49 / 41.3 kg | 146 / 125 lb 66.2 / 56.7 kg |
| 190 lb 86.2 kg | 49 / 39 lb 22.2 / 17.7 kg | 77 / 63 lb 34.9 / 28.6 kg | 112 / 95 lb 50.8 / 43.1 kg | 151 / 130 lb 68.5 / 59 kg |
| 200 lb 90.7 kg | 51 / 40 lb 23.1 / 18.1 kg | 80 / 65 lb 36.3 / 29.5 kg | 116 / 98 lb 52.6 / 44.5 kg | 156 / 134 lb 70.8 / 60.8 kg |
| 210 lb 95.3 kg | 53 / 41 lb 24 / 18.6 kg | 83 / 68 lb 37.6 / 30.8 kg | 120 / 101 lb 54.4 / 45.8 kg | 161 / 139 lb 73 / 63 kg |
| 220 lb 99.8 kg | 54 / 43 lb 24.5 / 19.5 kg | 85 / 70 lb 38.6 / 31.8 kg | 124 / 105 lb 56.2 / 47.6 kg | 167 / 143 lb 75.7 / 64.9 kg |
| 230 lb 104.3 kg | 56 / 44 lb 25.4 / 20 kg | 88 / 72 lb 39.9 / 32.7 kg | 128 / 108 lb 58.1 / 49 kg | 172 / 148 lb 78 / 67.1 kg |
| 240 lb 108.9 kg | 57 / 45 lb 25.9 / 20.4 kg | 90 / 74 lb 40.8 / 33.6 kg | 131 / 111 lb 59.4 / 50.3 kg | 176 / 152 lb 79.8 / 68.9 kg |
How Your Barbell Step Up vs Cable Step Up Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- 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. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell step up strength level
The standards use the sex-specific thresholds from the individual Barbell Step Up tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 cable step-up strength level
The standards use the sex-specific strength levels from the individual Cable Step Up tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to step up with more cable resistance without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 barbell step up | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the cable step-up | Adjust cable step-up targets to exact bodyweight with the two-thirds rule while preserving selected stack resistance and total reps across both legs. |
| 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Step Up and Cable Step Up 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 cable step-up standard is higher; below zero means the barbell step up 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.3 → 23.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable step-up standard minus the barbell step up standard. A plus sign means the cable step-up standard is higher. A minus sign means the barbell step up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.3 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −27 lb −12.3 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −27 lb −12.3 kg | −28 lb −12.7 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −22 lb −9.9 kg | −27 lb −12.3 kg | −30 lb −13.6 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −31 lb −14.1 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −33 lb −15 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −34 lb −15.4 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −33 lb −14.9 kg | −35 lb −15.9 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −34 lb −15.4 kg | −37 lb −16.8 kg |
| 200 lb 90.7 kg | −20 lb −9 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −39 lb −17.7 kg |
| 210 lb 95.3 kg | −20 lb −9 kg | −29 lb −13.2 kg | −37 lb −16.8 kg | −40 lb −18.2 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −40 lb −18.2 kg |
| 230 lb 104.3 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −42 lb −19.1 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −32 lb −14.5 kg | −40 lb −18.2 kg | −43 lb −19.5 kg |
| 250 lb 113.4 kg | −23 lb −10.5 kg | −33 lb −15 kg | −41 lb −18.6 kg | −45 lb −20.4 kg |
| 260 lb 117.9 kg | −24 lb −10.8 kg | −33 lb −15 kg | −42 lb −19 kg | −46 lb −20.8 kg |
| 270 lb 122.5 kg | −24 lb −10.8 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −47 lb −21.3 kg |
| 280 lb 127 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −44 lb −20 kg | −48 lb −21.8 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −45 lb −20.4 kg | −49 lb −22.2 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −46 lb −20.9 kg | −51 lb −23.2 kg |
How Women’s Barbell Step Up and Cable Step Up Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 10.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable step-up standard minus the barbell step up standard. A plus sign means the cable step-up standard is higher. A minus sign means the barbell step up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −11 lb −5 kg | −13 lb −5.9 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −10 lb −4.5 kg | −12 lb −5.5 kg | −15 lb −6.8 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −10 lb −4.6 kg | −13 lb −5.8 kg | −15 lb −6.8 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −11 lb −5 kg | −13 lb −5.9 kg | −16 lb −7.3 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −11 lb −5 kg | −15 lb −6.8 kg | −17 lb −7.7 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −18 lb −8.2 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −19 lb −8.6 kg |
| 170 lb 77.1 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −19 lb −8.6 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −22 lb −10 kg |
| 210 lb 95.3 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −22 lb −10 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −24 lb −10.8 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −16 lb −7.2 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 240 lb 108.9 kg | −12 lb −5.5 kg | −16 lb −7.2 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
Barbell Step Up and Cable Step Up Exercises Used by This Calculator
This calculator uses a strict barbell step up test and a strict cable step-up. Use strict canonical Barbell Step Up and Cable 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 one cable and box setup and count both legs combined
Enter selected cable-stack resistance and total valid reps across both legs. Drive through the lead leg, stand tall, and lower under control. Do not count push-off, cable yank, hopping, changed box height, substituted loading, assisted, or partial reps.
Enter one recent Barbell Step Up result and one recent Cable 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 Selected cable-stack resistance and a whole number from 1 to 12 reps for Cable Step Up.
Related Tools
- Barbell Step Up — View the individual Barbell Step Up standards and next strength-level target.
- Cable Step Up — View the individual Cable 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.
- Step Up Strength Standards — 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.