Frame Carry Strength Standards Calculator
For Frame Carry, Novice starts at 1.15x bodyweight for men and 0.80x bodyweight for women, while Elite starts at 2.90x for men and 2.20x for women on the fixed 20 meters loaded-distance test.
Enter total frame load only: frame plus all plates or loaded weight on the frame. The page is not asking for bodyweight added to the implement, a per-side value, a nearby exercise, or a different course; the load-entry convention is total_implement_load over the fixed 20 meters course.
Use the calculator result to see your current standard level, current range, and next-target load. The next target multiplies the next lower-inclusive ratio boundary by your bodyweight and shows the remaining load gap in your selected unit.
Understanding Your Score
Your Frame Carry score is the heaviest valid total frame load you can move for the full 20 meters course. The calculator uses a fixed-distance loaded-distance model: entered load divided by bodyweight, with both values normalized to the same unit before the tier lookup. The result keeps the entered load as the main snapshot value, then adds the load/bodyweight ratio so different body sizes can be compared against the same standards table.
Total frame load means frame plus all plates or loaded weight on the frame. For this page, enter the external load that matches the spec convention: total_implement_load. Do not enter per-side load, plate-only load, or trap-bar deadlift load. The calculator does not ask for distance because the course is fixed at 20 meters; distance is a test condition, not a score input.
The tier rule is lower-inclusive. If a men’s Advanced boundary is 2.25x bodyweight, a 200 lb man reaches Advanced at exactly 450 lb total frame load. A lower number remains in the prior tier. The result also shows the current range, the next target load, and the remaining load gap so a standards label becomes a clear loading target.
| Result field | Meaning for Frame Carry | Why it matters |
|---|---|---|
| Total frame load | frame plus all plates or loaded weight on the frame. | Prevents wrong load accounting from changing the standards result. |
| Fixed distance | Exactly 20 meters for every scored attempt. | Keeps every result attached to the same loaded-distance test. |
| Load/bodyweight ratio | Total frame load divided by bodyweight. | Lets two lifters compare relative loaded-distance strength without hiding the entered load. |
| Tier | The highest sex-specific threshold your ratio reaches. | Shows where the result sits inside the approved standards model. |
| Current range | The ratio band that contains your result. | Explains whether the result barely reached a tier or is close to the next one. |
| Next target | The total frame load needed for the next lower-inclusive threshold. | Turns the next tier into a specific pounds or kilograms target. |
Example: a 200 lb male entering 385 lb total frame load scores 1.93x bodyweight. That clears the men’s Intermediate boundary of 1.60x and points toward the Advanced target at 450 lb. Example: a 150 lb female entering 248 lb total frame load reaches the women’s Advanced boundary at 1.65x bodyweight and sees the Elite target at 330 lb.
Because this is a standards calculator, setup details matter. The same loaded carry frame, same 20 meters lane, same surface, same start rule, and same finish rule should be used whenever results are compared. handle height, frame width, grip security, course surface, and turn/no-turn setup can all change the practical difficulty even when the load entry is the same.
Standards Tables
These Frame Carry standards are for one valid 20 meters test using total frame load. The ratio table is the scoring model. The target-load tables translate those ratios into practical loads at common bodyweights. Use the tables as a readable map, then use the calculator for the exact bodyweight and unit combination.
Frame Carry Ratio Standards – 20 meters, Total frame load
| Sex | Beginner | Novice | Intermediate | Advanced | Elite | Stretch benchmark |
|---|---|---|---|---|---|---|
| Men | Below 1.15x | 1.15x | 1.60x | 2.25x | 2.90x | 3.50x |
| Women | Below 0.80x | 0.80x | 1.15x | 1.65x | 2.20x | 2.70x |
Men – Target Total frame load Examples in Pounds
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 140 lb | 161 lb | 224 lb | 315 lb | 406 lb | 490 lb |
| 160 lb | 184 lb | 256 lb | 360 lb | 464 lb | 560 lb |
| 180 lb | 207 lb | 288 lb | 405 lb | 522 lb | 630 lb |
| 200 lb | 230 lb | 320 lb | 450 lb | 580 lb | 700 lb |
| 220 lb | 253 lb | 352 lb | 495 lb | 638 lb | 770 lb |
| 240 lb | 276 lb | 384 lb | 540 lb | 696 lb | 840 lb |
| 260 lb | 299 lb | 416 lb | 585 lb | 754 lb | 910 lb |
Women – Target Total frame load Examples in Pounds
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 110 lb | 88 lb | 126 lb | 182 lb | 242 lb | 297 lb |
| 125 lb | 100 lb | 144 lb | 206 lb | 275 lb | 338 lb |
| 140 lb | 112 lb | 161 lb | 231 lb | 308 lb | 378 lb |
| 155 lb | 124 lb | 178 lb | 256 lb | 341 lb | 419 lb |
| 170 lb | 136 lb | 195 lb | 281 lb | 374 lb | 459 lb |
| 185 lb | 148 lb | 213 lb | 305 lb | 407 lb | 500 lb |
| 200 lb | 160 lb | 230 lb | 330 lb | 440 lb | 540 lb |
Metric Target Total frame load Examples
| Sex | Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| Men | 70 kg | 81 kg | 112 kg | 158 kg | 203 kg | 245 kg |
| Men | 80 kg | 92 kg | 128 kg | 180 kg | 232 kg | 280 kg |
| Men | 90 kg | 103 kg | 144 kg | 203 kg | 261 kg | 315 kg |
| Men | 100 kg | 115 kg | 160 kg | 225 kg | 290 kg | 350 kg |
| Women | 55 kg | 44 kg | 63 kg | 91 kg | 121 kg | 149 kg |
| Women | 65 kg | 52 kg | 75 kg | 107 kg | 143 kg | 176 kg |
| Women | 75 kg | 60 kg | 86 kg | 124 kg | 165 kg | 203 kg |
| Women | 85 kg | 68 kg | 98 kg | 140 kg | 187 kg | 230 kg |
The standards are intentionally tied to the named exercise. A frame carry result should not be swapped with another carry, push, drag, lunge, or flip just because the load is similar. The fixed-distance setup and load-entry rule are part of the test.
Elite Strength Levels
Elite Frame Carry strength means the athlete can move a high total frame load across the whole 20 meters course while preserving the same test definition. The load is not judged by absolute weight alone; it must reach the approved load/bodyweight boundary and still satisfy the setup, lane, start, finish, and validity rules.
| Sex | Elite begins at | Common bodyweight | Elite target | Stretch target | Audit focus |
|---|---|---|---|---|---|
| Men | 2.90x bodyweight | 200 lb | 580 lb total frame load | 700 lb total frame load | Same loaded carry frame, same lane, same finish control. |
| Men | 2.90x bodyweight | 90 kg | 261 kg total frame load | 315 kg total frame load | Load entry must match total_implement_load. |
| Women | 2.20x bodyweight | 155 lb | 341 lb total frame load | 419 lb total frame load | Full 20 meters course and controlled finish. |
| Women | 2.20x bodyweight | 70 kg | 154 kg total frame load | 189 kg total frame load | No outside help and no changed implement. |
The stretch benchmark is a high-end reference after Elite is already established. It does not create another tier. It simply gives a clear internal target for very strong results that already pass the Elite boundary under the same 20 meters test rules.
Milestones
Milestones make the Frame Carry standards useful between tiers. Because the model uses bodyweight-relative load, the next useful target is not the same absolute number for every athlete. It is the next threshold ratio multiplied by bodyweight, displayed as total frame load.
| Current result | Next men’s target | Next women’s target | What the target means | What to record before retesting |
|---|---|---|---|---|
| Beginner | 1.15x | 0.80x | First listed boundary for a valid 20 meters frame carry. | loaded carry frame, exact load, lane, surface, footwear, and finish rule. |
| Novice | 1.60x | 1.15x | Moves beyond basic completion into a stronger relative load. | Whether the same load-entry rule and setup were used. |
| Intermediate | 2.25x | 1.65x | Marks a heavier controlled result for the same fixed course. | Whether the attempt stayed continuous and finished under control. |
| Advanced | 2.90x | 2.20x | Reaches the Elite threshold for this standards model. | Video or notes showing the setup did not change. |
| Elite | 3.50x | 2.70x | Uses the stretch benchmark as the next internal target. | All setup variables, because small changes matter more at high loads. |
Next-Target Examples
| Example result | Current ratio | Current tier | Next target | Remaining load gap | |
|---|---|---|---|---|---|
| 200 lb male | 385 lb total frame load | 1.93 | Intermediate | 450 lb for Advanced | 65 lb |
| 200 lb male | 450 lb total frame load | 2.25 | Advanced | 580 lb for Elite | 130 lb |
| 150 lb female | 173 lb total frame load | 1.15 | Intermediate | 248 lb for Advanced | 75 lb |
| 150 lb female | 248 lb total frame load | 1.65 | Advanced | 330 lb for Elite | 82 lb |
| 90 kg male | 203 kg total frame load | 2.25 | Advanced | 261 kg for Elite | 58 kg |
| 70 kg female | 116 kg total frame load | 1.65 | Advanced | 154 kg for Elite | 39 kg |
These next-target examples show why the calculator keeps both the entered load and the ratio. The entered load is the performance snapshot. The ratio decides the tier. The gap number turns the next lower-inclusive boundary into a specific load target in the unit the athlete selected.
How The Calculator Works
The calculator collects sex, bodyweight, bodyweight unit, exercise, total frame load, and load unit. It does not collect a user-entered course length because every Frame Carry standards result uses 20 meters. It converts pounds and kilograms to a common basis, divides load by bodyweight, applies lower-inclusive tier boundaries, and returns the current tier plus the next target load.
| Input or output | How the calculator uses it | Frame Carry detail |
|---|---|---|
| Sex | Selects the sex-specific threshold table. | Men and women use separate lower-inclusive ratio boundaries. |
| Bodyweight | Denominator for load/bodyweight ratio and next-target math. | Bodyweight is not added to total frame load. |
| Bodyweight unit | Normalizes pounds or kilograms before ratio math. | Use the same bodyweight unit you normally track. |
| Exercise | Locks the result to the Frame Carry standards model. | The fixed distance remains 20 meters. |
| Total frame load | Numerator for the ratio and the primary result value. | Use frame plus all plates or loaded weight on the frame. |
| Load unit | Displays target and gap values in the selected unit. | The result can show pounds or kilograms without changing the tier. |
| Current range | Shows the lower and upper ratio band around the result. | Helpful when a result is close to the next target. |
| Next target | Multiplies the next threshold by bodyweight. | Higher valid load is stronger for this fixed-distance model. |
Boundary behavior is exact. A result equal to a threshold qualifies for that threshold. A result below the threshold remains in the previous tier. The reader-facing ratio is displayed with boundary-safe formatting so a result just below a tier does not appear to have crossed it.
Testing Rules
A valid Frame Carry result requires the same named exercise, same 20 meters distance, same load-entry rule, same lane or surface, and the same start and finish definitions. The test begins only when the athlete has the loaded carry frame moving under control and ends when the athlete and implement have crossed the full course under control.
| Rule area | Required Frame Carry standard | Why it matters |
|---|---|---|
| Setup | Use the same loaded carry frame, load accounting, footwear, and start line. | Changed setup can create a different standards result. |
| Lane and surface | Use the same lane, floor, turf, pavement, or platform when comparing results. | Surface friction and lane condition can change difficulty. |
| Distance | Complete exactly 20 meters for the scored result. | The calculator assumes a fixed-distance course. |
| Start | Begin from a controlled legal setup for frame carry. | The start must match the selected exercise, not a nearby variation. |
| Finish | Cross the finish under control with the implement still part of the attempt. | A controlled finish makes the load comparable. |
| Load entry | Enter Total frame load: frame plus all plates or loaded weight on the frame. | Wrong load accounting changes the ratio and tier. |
| Attempt status | Counts for this calculator | Does not count for this calculator |
|---|---|---|
| Valid | Same loaded carry frame, full 20 meters, correct total frame load, controlled start and finish. | Changed implement, changed lane, changed surface, or shortened course. |
| Valid | Small balance or gait adjustments while the attempt standard remains intact. | Drop, rest, restart, outside assistance, or route change. |
| Valid | Load recorded clearly in pounds or kilograms before entering the calculator. | Per-side entry, unclear loading, bodyweight-added entry, or a different exercise result. |
| Valid | Retest under the same setup so progress reflects more valid load. | Comparing a different setup as if it were the same frame carry standard. |
These rules are not meant to make testing complicated. They protect the meaning of the standards. A result can be useful in training notes while still being outside the Frame Carry calculator standard if the implement, lane, distance, load entry, or finish rule changed.
Related Tools
Related tools are useful only when they clarify the next comparison. The links below stay inside loaded-distance or close strength standards, but each one has its own load-entry rule and exercise boundary. Keep those boundaries separate when reading a result.
Yoke Walk
Use this live comparison anchor when you want a related standard without treating it as the same Frame Carry test. Yoke Walk has its own load-entry rule and setup, while Frame Carry uses total frame load over 20 meters. Check it when the question is about that exact implement or fixed-distance constraint rather than Frame Carry.
Sled Push
Use this live comparison anchor when you want a related standard without treating it as the same Frame Carry test. Sled Push has its own load-entry rule and setup, while Frame Carry uses total frame load over 20 meters. Check it when the question is about that exact implement or fixed-distance constraint rather than Frame Carry.
Sandbag Carry
Use this live comparison anchor when you want a related standard without treating it as the same Frame Carry test. Sandbag Carry has its own load-entry rule and setup, while Frame Carry uses total frame load over 20 meters. Check it when the question is about that exact implement or fixed-distance constraint rather than Frame Carry.
Farmer’s Walk
Use this live comparison anchor when you want a related standard without treating it as the same Frame Carry test. Farmer’s Walk has its own load-entry rule and setup, while Frame Carry uses total frame load over 20 meters. Check it when the question is about that exact implement or fixed-distance constraint rather than Frame Carry.
Trap Bar Deadlift
Use this live comparison anchor when you want a related standard without treating it as the same Frame Carry test. Trap Bar Deadlift has its own load-entry rule and setup, while Frame Carry uses total frame load over 20 meters. Check it when the question is about that exact implement or fixed-distance constraint rather than Frame Carry.
Back Squat
Use this live comparison anchor when you want a related standard without treating it as the same Frame Carry test. Back Squat has its own load-entry rule and setup, while Frame Carry uses total frame load over 20 meters. Check it when the question is about that exact implement or fixed-distance constraint rather than Frame Carry.
Frequently Asked Questions
What number should I enter for Total frame load?
Enter frame plus all plates or loaded weight on the frame. The load should match total_implement_load from the approved spec. If the setup has plates, frame weight, bag weight, sled load, or dumbbell pairs, write down the exact external load before using the calculator.
Is the distance always 20 meters?
Yes. The calculator is a fixed-distance standards page. The distance is shown as context and is not a user performance input. A different course can be useful to track separately, but it is not the same Frame Carry standards result.
Why does bodyweight matter?
Bodyweight lets the calculator turn total frame load into a load/bodyweight ratio. That ratio decides the tier, while the entered load remains the primary result value. This keeps absolute load visible while making the standards more comparable across lifters.
Can I use pounds for load and kilograms for bodyweight?
Yes. The calculator normalizes the selected units before dividing load by bodyweight. The tier result should stay consistent as long as the load and bodyweight values are entered correctly.
What makes an attempt valid?
A valid attempt uses the named loaded carry frame, the correct total frame load, the full 20 meters course, a controlled start, and a controlled finish. The attempt should also use the same surface and lane when you compare results over multiple tests.
What should I do if the result looks too high or too low?
First check the load entry. Most surprising results come from entering one side instead of total load, adding bodyweight when the spec calls for external load only, or using a nearby exercise instead of Frame Carry. Then check bodyweight and unit selection.
How should I retest?
Retest with the same implement, load accounting, course length, surface, start rule, and finish rule. Changing those details can make progress look larger or smaller than it really is inside this standards model.
How do I read the next target load?
The next target is the load needed to reach the next lower-inclusive ratio boundary at your bodyweight. The calculator shows that load in your selected unit and also shows the remaining load gap from your current result.
Does a higher load always mean a higher tier?
Higher valid load is stronger when bodyweight stays the same. Across athletes, the tier depends on load divided by bodyweight, so a lighter athlete and heavier athlete can have different tiers at the same absolute load.