Pendlay Row Strength Standards Calculator
Under strict Pendlay Row (Raw) strength standards, Novice starts around 0.45x bodyweight for men and 0.35x for women, while Elite starts around 1.2x for men and 0.95x for women.
Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your Pendlay Row (Raw) is Novice, Intermediate, Advanced, or Elite for your bodyweight.
The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the Pendlay Row (Raw) standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.
Understanding Your Pendlay Row Strength Score
Your Pendlay Row strength score tells you how your estimated 1RM compares to your bodyweight, placing you into a clear strength tier from Beginner to Elite.
Strength is calculated using estimated 1RM ÷ bodyweight, where estimated 1RM is derived using the Epley formula: load × (1 + reps / 30). This allows you to compare performance across different body sizes using a consistent standard based on strict horizontal pulling from the floor.
If the bar doesn’t reset on the floor between reps, it doesn’t count.
Your Pendlay Row strength level comes from comparing your estimated one-rep max with targets for your sex and exact bodyweight. Those targets rise with bodyweight without using one fixed multiplier for every lifter.
Strict reps require the bar to fully reset with a fixed torso and no momentum, while loose reps—touch-and-go, torso rise, or bouncing—inflate results and misrepresent true strength.
This measurement reflects your ability to generate force from a complete stop with the upper back, not how much weight you can move using momentum or continuous tension.
Use the calculator to see your exact ratio, tier, and how much you need to improve to reach the next level.
Pendlay Row Strength Standards
Pendlay Row strength standards tell you exactly how strong you are for your bodyweight by comparing your estimated 1RM to fixed ratio-based tiers from Beginner to Elite.
Men's Pendlay Row Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 63 lb | 63–98 lb | 99–132 lb | 133–168 lb | 169–188 lb | 189 lb+ |
| 130 lb | Under 67 lb | 67–103 lb | 104–140 lb | 141–177 lb | 178–199 lb | 200 lb+ |
| 140 lb | Under 70 lb | 70–108 lb | 109–147 lb | 148–186 lb | 187–209 lb | 210 lb+ |
| 150 lb | Under 73 lb | 73–113 lb | 114–154 lb | 155–195 lb | 196–219 lb | 220 lb+ |
| 160 lb | Under 77 lb | 77–118 lb | 119–160 lb | 161–203 lb | 204–228 lb | 229 lb+ |
| 170 lb | Under 80 lb | 80–123 lb | 124–167 lb | 168–212 lb | 213–238 lb | 239 lb+ |
| 180 lb | Under 83 lb | 83–128 lb | 129–174 lb | 175–220 lb | 221–247 lb | 248 lb+ |
| 190 lb | Under 86 lb | 86–133 lb | 134–180 lb | 181–228 lb | 229–256 lb | 257 lb+ |
| 200 lb | Under 89 lb | 89–138 lb | 139–186 lb | 187–236 lb | 237–265 lb | 266 lb+ |
| 210 lb | Under 92 lb | 92–142 lb | 143–192 lb | 193–244 lb | 245–274 lb | 275 lb+ |
| 220 lb | Under 95 lb | 95–147 lb | 148–199 lb | 200–252 lb | 253–282 lb | 283 lb+ |
| 230 lb | Under 98 lb | 98–151 lb | 152–205 lb | 206–259 lb | 260–291 lb | 292 lb+ |
| 240 lb | Under 100 lb | 100–156 lb | 157–211 lb | 212–267 lb | 268–299 lb | 300 lb+ |
| 250 lb | Under 103 lb | 103–160 lb | 161–216 lb | 217–274 lb | 275–308 lb | 309 lb+ |
| 260 lb | Under 106 lb | 106–164 lb | 165–222 lb | 223–281 lb | 282–316 lb | 317 lb+ |
Women's Pendlay Row Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 40 lb | 40–62 lb | 63–85 lb | 86–108 lb | 109–125 lb | 126 lb+ |
| 110 lb | Under 42 lb | 42–66 lb | 67–91 lb | 92–115 lb | 116–133 lb | 134 lb+ |
| 120 lb | Under 45 lb | 45–71 lb | 72–96 lb | 97–122 lb | 123–141 lb | 142 lb+ |
| 130 lb | Under 47 lb | 47–74 lb | 75–102 lb | 103–129 lb | 130–149 lb | 150 lb+ |
| 140 lb | Under 50 lb | 50–78 lb | 79–107 lb | 108–136 lb | 137–157 lb | 158 lb+ |
| 150 lb | Under 52 lb | 52–82 lb | 83–112 lb | 113–142 lb | 143–164 lb | 165 lb+ |
| 160 lb | Under 54 lb | 54–86 lb | 87–117 lb | 118–148 lb | 149–171 lb | 172 lb+ |
| 170 lb | Under 57 lb | 57–89 lb | 90–122 lb | 123–154 lb | 155–178 lb | 179 lb+ |
| 180 lb | Under 59 lb | 59–93 lb | 94–127 lb | 128–160 lb | 161–185 lb | 186 lb+ |
| 190 lb | Under 61 lb | 61–96 lb | 97–131 lb | 132–166 lb | 167–192 lb | 193 lb+ |
| 200 lb | Under 63 lb | 63–100 lb | 101–136 lb | 137–172 lb | 173–199 lb | 200 lb+ |
| 210 lb | Under 65 lb | 65–103 lb | 104–140 lb | 141–178 lb | 179–205 lb | 206 lb+ |
| 220 lb | Under 67 lb | 67–106 lb | 107–145 lb | 146–184 lb | 185–212 lb | 213 lb+ |
How the Pendlay Row Calculator Works
The Pendlay Row calculator determines your strength level by converting your lift into a bodyweight ratio and assigning you a tier from Beginner to Elite.
It uses the Epley formula to estimate your one-rep max: load × (1 + reps / 30), then divides that number by your bodyweight to calculate your ratio.
Enter your bodyweight, load, and reps to calculate your exact ratio and tier.
If your torso moves to finish the pull, it doesn’t count.
The Pendlay Row calculator estimates your one-rep max from the weight and reps you enter, then compares it with allometrically adjusted targets for your sex and exact bodyweight.
Strict reps rely on the upper back and lats to generate force from a stop, while loose reps use hip drive and torso movement to move the bar.
The calculator assumes strict dead-stop execution with a fixed torso, so comparing these results to bent-over rows, machines, or momentum-based reps is not valid.
This output tells you whether you are actually strong for your weight under strict pulling standards.
Enter your Pendlay Row into the calculator above to see how your strength ranks.
Elite Pendlay Row Strength Levels
Elite Pendlay Row strength means reaching the Elite target for your sex and exact bodyweight. The target rises with bodyweight without increasing pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
If the bar doesn’t reset on the floor each rep, it doesn’t count.
Strict reps fully reset each time, while loose reps stay under tension and inflate apparent strength.
Rows without a full reset often look strong but fall below Elite when measured correctly.
Very few lifters reach these levels under strict dead-stop standards.
This level proves you can generate high force from a complete stop without assistance.
Elite performance depends on initiating every rep from the floor, not maintaining continuous movement.
Compare your ratio to Elite standards and calculate exactly how much more weight you need to reach the next level.
Pendlay Row Strength Compared to Other Lifts
Pendlay Row strength compared to other lifts is lower than the deadlift and bent-over row, and most similar to weighted pull-ups due to its strict dead-stop requirement.
All comparisons use estimated 1RM ÷ bodyweight, so differences reflect how each lift allows or limits force production from the start of the rep.
| Lift | Relative Strength Level | Primary Constraint |
|---|---|---|
| Pendlay Row | Moderate | Dead stop + fixed torso |
| Bent-Over Row | Higher | Continuous tension + torso movement |
| Deadlift | Highest | Full-body force production |
| Weighted Pull-Up | Similar | Strict vertical pulling |
If your hips move the weight, the rep doesn’t count.
If you’re 180 lb and row 165 lb for 5 reps → ~192 lb e1RM → 1.07× → Advanced, your bent-over row often exceeds 200 lb and your deadlift exceeds 315 lb because those lifts allow momentum and additional muscle contribution.
Strict rows depend entirely on upper back and lat force from a complete stop, while loose rows shift the workload to the hips and torso.
Because Pendlay Row targets adjust allometrically for bodyweight, compare the strength levels produced by each exercise’s own calculator instead of transferring one fixed ratio or tier between exercises.
Pendlay Row performance is limited by starting strength and position control, not total pulling capacity.
Compare your Pendlay Row to your other lifts to identify gaps in starting strength and pulling control.
Milestones in Pendlay Row Strength
Milestones in Pendlay Row strength are defined by specific estimated 1RM to bodyweight ratios that mark progression from Intermediate to Elite levels.
Estimated 1RM is calculated using load × (1 + reps / 30), and your ratio determines which milestone you’ve reached.
| Level | Men | Women |
|---|---|---|
| Intermediate | 0.70× | 0.55× |
| Advanced | 0.95× | 0.75× |
| Elite | 1.20× | 0.95× |
| Stretch | 1.35× | 1.10× |
If you can’t control the reset, the rep doesn’t count.
Your next Pendlay Row milestone is the first strength-level target above your current result for your sex and exact bodyweight. Use the calculator to see the precise estimated one-rep-max gap to that target.
Strict reps require a controlled return and full reset before each pull, while loose reps bounce or skip the reset to inflate performance.
Every milestone must be achieved with a complete stop and stable torso position to reflect real strength.
Find your current milestone and focus on reaching the next one with strict, repeatable execution.
Related Strength Standards Tools
The closest related strength standards tools for Pendlay Row (Raw) are listed below. Use them for context and comparison, not as replacements for this exact standard.