Cable Crunch vs Machine Seated Crunch Strength Standards
Compare your cable crunch and machine seated crunch against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Cable Crunch, enter displayed machine or stack weight. For Machine Seated Crunch, enter displayed machine or stack weight. Use a strict, repeatable cable crunch set that follows the canonical setup, range, and lockout rules and a strict, repeatable machine seated crunch set that follows the canonical setup, range, and lockout rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Crunch vs Machine Seated Crunch Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable crunch and machine seated crunch to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable crunch and machine seated crunch.
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 Cable Crunch / Machine Seated Crunch, 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 Cable Crunch vs Machine Seated Crunch Standards
How to read the table: The first number is Cable Crunch; the second is Machine Seated Crunch. 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 | 34 / 31 lb 15.4 / 14.1 kg | 59 / 53 lb 26.8 / 24 kg | 90 / 81 lb 40.8 / 36.7 kg | 120 / 109 lb 54.4 / 49.4 kg |
| 130 lb 59 kg | 36 / 33 lb 16.3 / 15 kg | 62 / 56 lb 28.1 / 25.4 kg | 95 / 85 lb 43.1 / 38.6 kg | 127 / 115 lb 57.6 / 52.2 kg |
| 140 lb 63.5 kg | 38 / 34 lb 17.2 / 15.4 kg | 65 / 59 lb 29.5 / 26.8 kg | 100 / 90 lb 45.4 / 40.8 kg | 133 / 121 lb 60.3 / 54.9 kg |
| 150 lb 68 kg | 39 / 36 lb 17.7 / 16.3 kg | 68 / 62 lb 30.8 / 28.1 kg | 104 / 94 lb 47.2 / 42.6 kg | 139 / 126 lb 63 / 57.2 kg |
| 160 lb 72.6 kg | 41 / 37 lb 18.6 / 16.8 kg | 71 / 64 lb 32.2 / 29 kg | 109 / 98 lb 49.4 / 44.5 kg | 145 / 132 lb 65.8 / 59.9 kg |
| 170 lb 77.1 kg | 43 / 39 lb 19.5 / 17.7 kg | 74 / 67 lb 33.6 / 30.4 kg | 113 / 102 lb 51.3 / 46.3 kg | 151 / 137 lb 68.5 / 62.1 kg |
| 180 lb 81.6 kg | 44 / 41 lb 20 / 18.6 kg | 77 / 69 lb 34.9 / 31.3 kg | 118 / 106 lb 53.5 / 48.1 kg | 157 / 143 lb 71.2 / 64.9 kg |
| 190 lb 86.2 kg | 46 / 42 lb 20.9 / 19.1 kg | 80 / 72 lb 36.3 / 32.7 kg | 122 / 110 lb 55.3 / 49.9 kg | 163 / 148 lb 73.9 / 67.1 kg |
| 200 lb 90.7 kg | 48 / 43 lb 21.8 / 19.5 kg | 83 / 75 lb 37.6 / 34 kg | 126 / 114 lb 57.2 / 51.7 kg | 169 / 153 lb 76.7 / 69.4 kg |
| 210 lb 95.3 kg | 49 / 45 lb 22.2 / 20.4 kg | 86 / 77 lb 39 / 34.9 kg | 130 / 118 lb 59 / 53.5 kg | 174 / 158 lb 78.9 / 71.7 kg |
| 220 lb 99.8 kg | 51 / 46 lb 23.1 / 20.9 kg | 88 / 79 lb 39.9 / 35.8 kg | 135 / 121 lb 61.2 / 54.9 kg | 180 / 163 lb 81.6 / 73.9 kg |
| 230 lb 104.3 kg | 52 / 48 lb 23.6 / 21.8 kg | 91 / 82 lb 41.3 / 37.2 kg | 139 / 125 lb 63 / 56.7 kg | 185 / 168 lb 83.9 / 76.2 kg |
| 240 lb 108.9 kg | 54 / 49 lb 24.5 / 22.2 kg | 93 / 84 lb 42.2 / 38.1 kg | 143 / 129 lb 64.9 / 58.5 kg | 190 / 173 lb 86.2 / 78.5 kg |
| 250 lb 113.4 kg | 55 / 50 lb 24.9 / 22.7 kg | 96 / 86 lb 43.5 / 39 kg | 146 / 132 lb 66.2 / 59.9 kg | 196 / 178 lb 88.9 / 80.7 kg |
| 260 lb 117.9 kg | 57 / 52 lb 25.9 / 23.6 kg | 99 / 89 lb 44.9 / 40.4 kg | 150 / 136 lb 68 / 61.7 kg | 201 / 182 lb 91.2 / 82.6 kg |
| 270 lb 122.5 kg | 58 / 53 lb 26.3 / 24 kg | 101 / 91 lb 45.8 / 41.3 kg | 154 / 139 lb 69.9 / 63 kg | 206 / 187 lb 93.4 / 84.8 kg |
| 280 lb 127 kg | 60 / 54 lb 27.2 / 24.5 kg | 104 / 93 lb 47.2 / 42.2 kg | 158 / 142 lb 71.7 / 64.4 kg | 211 / 192 lb 95.7 / 87.1 kg |
| 290 lb 131.5 kg | 61 / 56 lb 27.7 / 25.4 kg | 106 / 95 lb 48.1 / 43.1 kg | 162 / 146 lb 73.5 / 66.2 kg | 216 / 196 lb 98 / 88.9 kg |
| 300 lb 136.1 kg | 62 / 57 lb 28.1 / 25.9 kg | 108 / 98 lb 49 / 44.5 kg | 165 / 149 lb 74.8 / 67.6 kg | 221 / 201 lb 100.2 / 91.2 kg |
Women’s Cable Crunch vs Machine Seated Crunch Standards
How to read the table: The first number is Cable Crunch; the second is Machine Seated Crunch. 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 | 20 / 18 lb 9.1 / 8.2 kg | 36 / 32 lb 16.3 / 14.5 kg | 55 / 50 lb 24.9 / 22.7 kg | 76 / 69 lb 34.5 / 31.3 kg |
| 110 lb 49.9 kg | 21 / 20 lb 9.5 / 9.1 kg | 38 / 34 lb 17.2 / 15.4 kg | 59 / 54 lb 26.8 / 24.5 kg | 81 / 73 lb 36.7 / 33.1 kg |
| 120 lb 54.4 kg | 22 / 21 lb 10 / 9.5 kg | 41 / 36 lb 18.6 / 16.3 kg | 62 / 57 lb 28.1 / 25.9 kg | 85 / 78 lb 38.6 / 35.4 kg |
| 130 lb 59 kg | 24 / 22 lb 10.9 / 10 kg | 43 / 38 lb 19.5 / 17.2 kg | 65 / 60 lb 29.5 / 27.2 kg | 90 / 82 lb 40.8 / 37.2 kg |
| 140 lb 63.5 kg | 25 / 23 lb 11.3 / 10.4 kg | 45 / 40 lb 20.4 / 18.1 kg | 69 / 63 lb 31.3 / 28.6 kg | 95 / 86 lb 43.1 / 39 kg |
| 150 lb 68 kg | 26 / 24 lb 11.8 / 10.9 kg | 47 / 42 lb 21.3 / 19.1 kg | 72 / 66 lb 32.7 / 29.9 kg | 99 / 90 lb 44.9 / 40.8 kg |
| 160 lb 72.6 kg | 27 / 25 lb 12.2 / 11.3 kg | 49 / 44 lb 22.2 / 20 kg | 75 / 69 lb 34 / 31.3 kg | 103 / 94 lb 46.7 / 42.6 kg |
| 170 lb 77.1 kg | 28 / 26 lb 12.7 / 11.8 kg | 51 / 46 lb 23.1 / 20.9 kg | 78 / 72 lb 35.4 / 32.7 kg | 108 / 98 lb 49 / 44.5 kg |
| 180 lb 81.6 kg | 29 / 27 lb 13.2 / 12.2 kg | 53 / 47 lb 24 / 21.3 kg | 81 / 75 lb 36.7 / 34 kg | 112 / 102 lb 50.8 / 46.3 kg |
| 190 lb 86.2 kg | 30 / 28 lb 13.6 / 12.7 kg | 55 / 49 lb 24.9 / 22.2 kg | 84 / 77 lb 38.1 / 34.9 kg | 116 / 105 lb 52.6 / 47.6 kg |
| 200 lb 90.7 kg | 31 / 29 lb 14.1 / 13.2 kg | 57 / 51 lb 25.9 / 23.1 kg | 87 / 80 lb 39.5 / 36.3 kg | 120 / 109 lb 54.4 / 49.4 kg |
| 210 lb 95.3 kg | 33 / 30 lb 15 / 13.6 kg | 59 / 53 lb 26.8 / 24 kg | 90 / 83 lb 40.8 / 37.6 kg | 124 / 113 lb 56.2 / 51.3 kg |
| 220 lb 99.8 kg | 34 / 31 lb 15.4 / 14.1 kg | 61 / 54 lb 27.7 / 24.5 kg | 93 / 85 lb 42.2 / 38.6 kg | 128 / 116 lb 58.1 / 52.6 kg |
| 230 lb 104.3 kg | 35 / 32 lb 15.9 / 14.5 kg | 62 / 56 lb 28.1 / 25.4 kg | 96 / 88 lb 43.5 / 39.9 kg | 132 / 120 lb 59.9 / 54.4 kg |
| 240 lb 108.9 kg | 36 / 33 lb 16.3 / 15 kg | 64 / 57 lb 29 / 25.9 kg | 98 / 90 lb 44.5 / 40.8 kg | 135 / 123 lb 61.2 / 55.8 kg |
How Your Cable Crunch vs Machine Seated Crunch 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 cable crunch strength level
The standards use the sex-specific targets from the individual Cable Crunch 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 lift more without requiring strength to increase pound for pound.
3. Find the machine seated crunch strength level
The standards use the sex-specific targets from the individual Machine Seated Crunch 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 lift more 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 cable crunch | Adjust cable crunch targets to exact bodyweight with the two-thirds rule. |
| Rate the machine seated crunch | Adjust machine seated crunch targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Crunch and Machine Seated Crunch 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 machine seated crunch standard is higher; below zero means the cable crunch 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 cable crunch and machine seated crunch standards are within 3 lb at 120 lb, 130 lb, 150 lb, and 180 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine seated crunch standard minus the cable crunch standard. A plus sign means the machine seated crunch standard is higher. A minus sign means the cable crunch standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.3 kg | −6 lb −2.8 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 130 lb 59 kg | −3 lb −1.3 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −12 lb −5.4 kg |
| 140 lb 63.5 kg | −4 lb −1.8 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −12 lb −5.4 kg |
| 150 lb 68 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −10 lb −4.6 kg | −13 lb −5.8 kg |
| 160 lb 72.6 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −11 lb −4.9 kg | −13 lb −5.9 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −11 lb −5 kg | −14 lb −6.4 kg |
| 180 lb 81.6 kg | −3 lb −1.4 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −14 lb −6.3 kg |
| 190 lb 86.2 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −15 lb −6.8 kg |
| 200 lb 90.7 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −16 lb −7.3 kg |
| 210 lb 95.3 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −16 lb −7.2 kg |
| 220 lb 99.8 kg | −5 lb −2.2 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −17 lb −7.7 kg |
| 230 lb 104.3 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −17 lb −7.7 kg |
| 240 lb 108.9 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −14 lb −6.4 kg | −17 lb −7.7 kg |
| 250 lb 113.4 kg | −5 lb −2.2 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −18 lb −8.2 kg |
| 260 lb 117.9 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −19 lb −8.6 kg |
| 270 lb 122.5 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −15 lb −6.9 kg | −19 lb −8.6 kg |
| 280 lb 127 kg | −6 lb −2.7 kg | −11 lb −5 kg | −16 lb −7.3 kg | −19 lb −8.6 kg |
| 290 lb 131.5 kg | −5 lb −2.3 kg | −11 lb −5 kg | −16 lb −7.3 kg | −20 lb −9.1 kg |
| 300 lb 136.1 kg | −5 lb −2.2 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −20 lb −9 kg |
How Women’s Cable Crunch and Machine Seated Crunch Standards Differ
What the women’s data shows:
The cable crunch and machine seated crunch standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.2 → 5.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine seated crunch standard minus the cable crunch standard. A plus sign means the machine seated crunch standard is higher. A minus sign means the cable crunch standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −2 lb −0.9 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −7 lb −3.2 kg |
| 110 lb 49.9 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −8 lb −3.6 kg |
| 120 lb 54.4 kg | −1 lb −0.5 kg | −5 lb −2.3 kg | −5 lb −2.2 kg | −7 lb −3.2 kg |
| 130 lb 59 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −9 lb −4.1 kg |
| 150 lb 68 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | −6 lb −2.8 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | −6 lb −2.7 kg | −9 lb −4.1 kg |
| 170 lb 77.1 kg | −2 lb −0.9 kg | −5 lb −2.2 kg | −6 lb −2.7 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −2 lb −1 kg | −6 lb −2.7 kg | −6 lb −2.7 kg | −10 lb −4.5 kg |
| 190 lb 86.2 kg | −2 lb −0.9 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −2 lb −0.9 kg | −6 lb −2.8 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −3 lb −1.4 kg | −6 lb −2.8 kg | −7 lb −3.2 kg | −11 lb −4.9 kg |
| 220 lb 99.8 kg | −3 lb −1.3 kg | −7 lb −3.2 kg | −8 lb −3.6 kg | −12 lb −5.5 kg |
| 230 lb 104.3 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −12 lb −5.5 kg |
| 240 lb 108.9 kg | −3 lb −1.3 kg | −7 lb −3.1 kg | −8 lb −3.7 kg | −12 lb −5.4 kg |
Cable Crunch and Machine Seated Crunch Exercises Used by This Calculator
This calculator uses a strict cable crunch and a strict machine seated crunch. Use strict Cable Crunch and Machine Seated Crunch sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a strict, repeatable Cable Crunch
Selected or loaded high-cable resistance is used Do not add bodyweight to the entered load Do not enter machine crunch, sit-up, leg-raise, torso-rotation, or lat-pulldown load Strict kneeling high-cable trunk flexion Same cable station, pulley height, attachment, rope position, kneeling distance, and range for the full set Hips, pelvis, and knees stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Use a strict, repeatable Machine Seated Crunch
Selected or loaded machine resistance is used Do not add bodyweight to the entered load Do not enter cable crunch, sit-up, leg-raise, or torso-rotation load Strict seated machine trunk flexion Same machine, seat setting, pad or harness position, handle contact, and range for the full set Hips and pelvis stay stable against the seat and pads Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Cable Crunch set and one recent Machine Seated Crunch set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Cable Crunch — View the individual Cable Crunch standards and next strength-level target.
- Machine Seated Crunch — View the individual Machine Seated Crunch standards and next strength-level target.
- Hanging Leg Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Crunch Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.