Pendlay Row vs Meadows Row Strength Standards
Compare your Pendlay row and meadows row 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.
Use each exercise's canonical input: Total barbell weight for Pendlay Row and External load for Meadows Row. Use a strict Pendlay row from a complete floor reset on every rep and a strict, repeatable meadows row test using the canonical setup, range, and finish 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.
Pendlay Row vs Meadows Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay row and meadows row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Pendlay row and meadows row.
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 Pendlay Row / Meadows Row, 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 Pendlay Row vs Meadows Row Standards
How to read the table: The first number is Pendlay Row; the second is Meadows Row. 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 | 63 / 50 lb 28.6 / 22.7 kg | 98 / 76 lb 44.5 / 34.5 kg | 133 / 106 lb 60.3 / 48.1 kg | 168 / 137 lb 76.2 / 62.1 kg |
| 130 lb 59 kg | 67 / 53 lb 30.4 / 24 kg | 103 / 80 lb 46.7 / 36.3 kg | 141 / 112 lb 64 / 50.8 kg | 177 / 144 lb 80.3 / 65.3 kg |
| 140 lb 63.5 kg | 70 / 55 lb 31.8 / 24.9 kg | 109 / 84 lb 49.4 / 38.1 kg | 148 / 117 lb 67.1 / 53.1 kg | 186 / 152 lb 84.4 / 68.9 kg |
| 150 lb 68 kg | 73 / 58 lb 33.1 / 26.3 kg | 114 / 88 lb 51.7 / 39.9 kg | 155 / 123 lb 70.3 / 55.8 kg | 195 / 159 lb 88.5 / 72.1 kg |
| 160 lb 72.6 kg | 77 / 61 lb 34.9 / 27.7 kg | 119 / 92 lb 54 / 41.7 kg | 161 / 128 lb 73 / 58.1 kg | 203 / 166 lb 92.1 / 75.3 kg |
| 170 lb 77.1 kg | 80 / 63 lb 36.3 / 28.6 kg | 123 / 96 lb 55.8 / 43.5 kg | 168 / 134 lb 76.2 / 60.8 kg | 212 / 173 lb 96.2 / 78.5 kg |
| 180 lb 81.6 kg | 83 / 66 lb 37.6 / 29.9 kg | 128 / 99 lb 58.1 / 44.9 kg | 175 / 139 lb 79.4 / 63 kg | 220 / 179 lb 99.8 / 81.2 kg |
| 190 lb 86.2 kg | 86 / 68 lb 39 / 30.8 kg | 133 / 103 lb 60.3 / 46.7 kg | 181 / 144 lb 82.1 / 65.3 kg | 228 / 186 lb 103.4 / 84.4 kg |
| 200 lb 90.7 kg | 89 / 70 lb 40.4 / 31.8 kg | 138 / 107 lb 62.6 / 48.5 kg | 187 / 149 lb 84.8 / 67.6 kg | 236 / 192 lb 107 / 87.1 kg |
| 210 lb 95.3 kg | 92 / 73 lb 41.7 / 33.1 kg | 142 / 110 lb 64.4 / 49.9 kg | 193 / 154 lb 87.5 / 69.9 kg | 244 / 199 lb 110.7 / 90.3 kg |
| 220 lb 99.8 kg | 95 / 75 lb 43.1 / 34 kg | 147 / 114 lb 66.7 / 51.7 kg | 200 / 159 lb 90.7 / 72.1 kg | 251 / 205 lb 113.9 / 93 kg |
| 230 lb 104.3 kg | 98 / 77 lb 44.5 / 34.9 kg | 151 / 117 lb 68.5 / 53.1 kg | 206 / 164 lb 93.4 / 74.4 kg | 259 / 211 lb 117.5 / 95.7 kg |
| 240 lb 108.9 kg | 100 / 79 lb 45.4 / 35.8 kg | 155 / 120 lb 70.3 / 54.4 kg | 212 / 168 lb 96.2 / 76.2 kg | 266 / 217 lb 120.7 / 98.4 kg |
| 250 lb 113.4 kg | 103 / 82 lb 46.7 / 37.2 kg | 160 / 124 lb 72.6 / 56.2 kg | 217 / 173 lb 98.4 / 78.5 kg | 274 / 223 lb 124.3 / 101.2 kg |
| 260 lb 117.9 kg | 106 / 84 lb 48.1 / 38.1 kg | 164 / 127 lb 74.4 / 57.6 kg | 223 / 177 lb 101.2 / 80.3 kg | 281 / 229 lb 127.5 / 103.9 kg |
| 270 lb 122.5 kg | 109 / 86 lb 49.4 / 39 kg | 168 / 130 lb 76.2 / 59 kg | 229 / 182 lb 103.9 / 82.6 kg | 288 / 235 lb 130.6 / 106.6 kg |
| 280 lb 127 kg | 111 / 88 lb 50.3 / 39.9 kg | 172 / 133 lb 78 / 60.3 kg | 234 / 186 lb 106.1 / 84.4 kg | 295 / 241 lb 133.8 / 109.3 kg |
| 290 lb 131.5 kg | 114 / 90 lb 51.7 / 40.8 kg | 176 / 137 lb 79.8 / 62.1 kg | 240 / 191 lb 108.9 / 86.6 kg | 302 / 247 lb 137 / 112 kg |
| 300 lb 136.1 kg | 117 / 92 lb 53.1 / 41.7 kg | 180 / 140 lb 81.6 / 63.5 kg | 245 / 195 lb 111.1 / 88.5 kg | 309 / 252 lb 140.2 / 114.3 kg |
Women’s Pendlay Row vs Meadows Row Standards
How to read the table: The first number is Pendlay Row; the second is Meadows Row. 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 | 40 / 29 lb 18.1 / 13.2 kg | 63 / 43 lb 28.6 / 19.5 kg | 86 / 63 lb 39 / 28.6 kg | 109 / 84 lb 49.4 / 38.1 kg |
| 110 lb 49.9 kg | 43 / 31 lb 19.5 / 14.1 kg | 67 / 46 lb 30.4 / 20.9 kg | 92 / 67 lb 41.7 / 30.4 kg | 116 / 89 lb 52.6 / 40.4 kg |
| 120 lb 54.4 kg | 46 / 33 lb 20.9 / 15 kg | 72 / 49 lb 32.7 / 22.2 kg | 97 / 72 lb 44 / 32.7 kg | 123 / 95 lb 55.8 / 43.1 kg |
| 130 lb 59 kg | 48 / 35 lb 21.8 / 15.9 kg | 75 / 52 lb 34 / 23.6 kg | 103 / 75 lb 46.7 / 34 kg | 130 / 100 lb 59 / 45.4 kg |
| 140 lb 63.5 kg | 51 / 36 lb 23.1 / 16.3 kg | 79 / 54 lb 35.8 / 24.5 kg | 108 / 79 lb 49 / 35.8 kg | 137 / 105 lb 62.1 / 47.6 kg |
| 150 lb 68 kg | 53 / 38 lb 24 / 17.2 kg | 83 / 57 lb 37.6 / 25.9 kg | 113 / 83 lb 51.3 / 37.6 kg | 143 / 110 lb 64.9 / 49.9 kg |
| 160 lb 72.6 kg | 55 / 40 lb 24.9 / 18.1 kg | 87 / 60 lb 39.5 / 27.2 kg | 118 / 87 lb 53.5 / 39.5 kg | 149 / 115 lb 67.6 / 52.2 kg |
| 170 lb 77.1 kg | 58 / 41 lb 26.3 / 18.6 kg | 90 / 62 lb 40.8 / 28.1 kg | 123 / 90 lb 55.8 / 40.8 kg | 155 / 120 lb 70.3 / 54.4 kg |
| 180 lb 81.6 kg | 60 / 43 lb 27.2 / 19.5 kg | 94 / 64 lb 42.6 / 29 kg | 128 / 94 lb 58.1 / 42.6 kg | 161 / 124 lb 73 / 56.2 kg |
| 190 lb 86.2 kg | 62 / 44 lb 28.1 / 20 kg | 97 / 67 lb 44 / 30.4 kg | 132 / 97 lb 59.9 / 44 kg | 167 / 129 lb 75.7 / 58.5 kg |
| 200 lb 90.7 kg | 64 / 46 lb 29 / 20.9 kg | 101 / 69 lb 45.8 / 31.3 kg | 137 / 101 lb 62.1 / 45.8 kg | 173 / 133 lb 78.5 / 60.3 kg |
| 210 lb 95.3 kg | 66 / 48 lb 29.9 / 21.8 kg | 104 / 71 lb 47.2 / 32.2 kg | 141 / 104 lb 64 / 47.2 kg | 179 / 138 lb 81.2 / 62.6 kg |
| 220 lb 99.8 kg | 68 / 49 lb 30.8 / 22.2 kg | 107 / 74 lb 48.5 / 33.6 kg | 146 / 107 lb 66.2 / 48.5 kg | 185 / 142 lb 83.9 / 64.4 kg |
| 230 lb 104.3 kg | 70 / 51 lb 31.8 / 23.1 kg | 110 / 76 lb 49.9 / 34.5 kg | 150 / 110 lb 68 / 49.9 kg | 190 / 146 lb 86.2 / 66.2 kg |
| 240 lb 108.9 kg | 73 / 52 lb 33.1 / 23.6 kg | 114 / 78 lb 51.7 / 35.4 kg | 155 / 114 lb 70.3 / 51.7 kg | 196 / 150 lb 88.9 / 68 kg |
How Your Pendlay Row vs Meadows Row 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 Pendlay row strength level
The Pendlay row standards use the exercise-specific targets from the individual 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 row more total barbell weight without requiring strength to increase pound for pound.
3. Find the meadows row strength level
The standards use the sex-specific targets from the individual Meadows Row 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 Pendlay row | Adjust Pendlay row targets to exact bodyweight with the two-thirds rule. |
| Rate the meadows row | Adjust meadows row 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 Pendlay Row and Meadows Row 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 meadows row standard is higher; below zero means the Pendlay row 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.
14.1 → 25.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the meadows row standard minus the Pendlay row standard. A plus sign means the meadows row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −13 lb −5.9 kg | −22 lb −10 kg | −27 lb −12.2 kg | −31 lb −14.1 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −33 lb −15 kg |
| 140 lb 63.5 kg | −15 lb −6.9 kg | −25 lb −11.3 kg | −31 lb −14 kg | −34 lb −15.5 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −36 lb −16.4 kg |
| 160 lb 72.6 kg | −16 lb −7.2 kg | −27 lb −12.3 kg | −33 lb −14.9 kg | −37 lb −16.8 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −27 lb −12.3 kg | −34 lb −15.4 kg | −39 lb −17.7 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −29 lb −13.2 kg | −36 lb −16.4 kg | −41 lb −18.6 kg |
| 190 lb 86.2 kg | −18 lb −8.2 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −42 lb −19 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −31 lb −14.1 kg | −38 lb −17.2 kg | −44 lb −19.9 kg |
| 210 lb 95.3 kg | −19 lb −8.6 kg | −32 lb −14.5 kg | −39 lb −17.6 kg | −45 lb −20.4 kg |
| 220 lb 99.8 kg | −20 lb −9.1 kg | −33 lb −15 kg | −41 lb −18.6 kg | −46 lb −20.9 kg |
| 230 lb 104.3 kg | −21 lb −9.6 kg | −34 lb −15.4 kg | −42 lb −19 kg | −48 lb −21.8 kg |
| 240 lb 108.9 kg | −21 lb −9.6 kg | −35 lb −15.9 kg | −44 lb −20 kg | −49 lb −22.3 kg |
| 250 lb 113.4 kg | −21 lb −9.5 kg | −36 lb −16.4 kg | −44 lb −19.9 kg | −51 lb −23.1 kg |
| 260 lb 117.9 kg | −22 lb −10 kg | −37 lb −16.8 kg | −46 lb −20.9 kg | −52 lb −23.6 kg |
| 270 lb 122.5 kg | −23 lb −10.4 kg | −38 lb −17.2 kg | −47 lb −21.3 kg | −53 lb −24 kg |
| 280 lb 127 kg | −23 lb −10.4 kg | −39 lb −17.7 kg | −48 lb −21.7 kg | −54 lb −24.5 kg |
| 290 lb 131.5 kg | −24 lb −10.9 kg | −39 lb −17.7 kg | −49 lb −22.3 kg | −55 lb −25 kg |
| 300 lb 136.1 kg | −25 lb −11.4 kg | −40 lb −18.1 kg | −50 lb −22.6 kg | −57 lb −25.9 kg |
How Women’s Pendlay Row and Meadows Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
11.3 → 20.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the meadows row standard minus the Pendlay row standard. A plus sign means the meadows row standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −11 lb −4.9 kg | −20 lb −9.1 kg | −23 lb −10.4 kg | −25 lb −11.3 kg |
| 110 lb 49.9 kg | −12 lb −5.4 kg | −21 lb −9.5 kg | −25 lb −11.3 kg | −27 lb −12.2 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −23 lb −10.5 kg | −25 lb −11.3 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −13 lb −5.9 kg | −23 lb −10.4 kg | −28 lb −12.7 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −25 lb −11.3 kg | −29 lb −13.2 kg | −32 lb −14.5 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −26 lb −11.7 kg | −30 lb −13.7 kg | −33 lb −15 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −27 lb −12.3 kg | −31 lb −14 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −28 lb −12.7 kg | −33 lb −15 kg | −35 lb −15.9 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −30 lb −13.6 kg | −34 lb −15.5 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −18 lb −8.1 kg | −30 lb −13.6 kg | −35 lb −15.9 kg | −38 lb −17.2 kg |
| 200 lb 90.7 kg | −18 lb −8.1 kg | −32 lb −14.5 kg | −36 lb −16.3 kg | −40 lb −18.2 kg |
| 210 lb 95.3 kg | −18 lb −8.1 kg | −33 lb −15 kg | −37 lb −16.8 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −33 lb −14.9 kg | −39 lb −17.7 kg | −43 lb −19.5 kg |
| 230 lb 104.3 kg | −19 lb −8.7 kg | −34 lb −15.4 kg | −40 lb −18.1 kg | −44 lb −20 kg |
| 240 lb 108.9 kg | −21 lb −9.5 kg | −36 lb −16.3 kg | −41 lb −18.6 kg | −46 lb −20.9 kg |
Pendlay Row and Meadows Row Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a strict meadows row. Use strict canonical Pendlay Row and Meadows Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Reset the bar on the floor before every Pendlay row
Keep the torso fixed near parallel to the floor, begin every rep from a motionless floor reset, pull the bar to the lower chest or upper abdomen, and return it under control. Do not enter a touch-and-go, Yates, conventional bent-over, chest-supported, machine, partial, bounced, or hip-driven row.
Use a strict, repeatable Meadows Row
Follow the individual Meadows Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Pendlay Row result and one recent Meadows Row result
Use each exercise’s canonical input: Total barbell weight for Pendlay Row and External load for Meadows Row.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Meadows Row — View the individual Meadows Row standards and next strength-level target.
- One Arm Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- One Arm Bent Over Kettlebell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Landmine Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Dumbbell Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.