Smith Machine Step Up vs Step Up Strength Standards
Compare your smith machine step up and step up against strength standards for your sex, age range, and bodyweight. See strength levels, next targets, and priority.
First exercise: Weight used and a whole number from 1 to 12 reps. Second exercise: Strict continuous Step Up reps. Use the units shown. For the first exercise, drive through the lead leg to stand tall on the box under the fixed Smith bar and lower under control without jumping, rear-leg push-off, hook contact, partial height. For the second exercise, place one whole foot on the step, drive to a controlled tall top position, lower under control, and enter the number both sides can match. Each exercise uses its own measurement type; measurements are never converted into one another. Age range changes only an exercise whose standards use age.
Smith Machine Step Up vs Step Up Strength Standards by Bodyweight
Each table pairs the Novice-through-Elite targets for two exercises that may use different measurements. Loads are shown in both units; repetition and hold-time standards stay in their original form.
Find the closest bodyweight row for the selected sex. Use the calculator for exact inputs, age handling, and a level-based comparison without inventing a conversion between unlike results.
Men’s Smith Machine Step Up vs Step Up Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Smith Machine Step Up:70 lb31.8 kg Step Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Smith Machine Step Up:105 lb47.6 kg Step Up:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Smith Machine Step Up:147 lb66.7 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Smith Machine Step Up:189 lb85.7 kg Step Up:Under 30: 74 reps30–39: 67 reps40–49: 59 reps50–59: 48 reps60+: 37 reps |
| 130 lb 59 kg | Smith Machine Step Up:74 lb33.6 kg Step Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Smith Machine Step Up:111 lb50.3 kg Step Up:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Smith Machine Step Up:155 lb70.3 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Smith Machine Step Up:200 lb90.7 kg Step Up:Under 30: 74 reps30–39: 67 reps40–49: 59 reps50–59: 48 reps60+: 37 reps |
| 140 lb 63.5 kg | Smith Machine Step Up:78 lb35.4 kg Step Up:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Smith Machine Step Up:117 lb53.1 kg Step Up:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Smith Machine Step Up:163 lb73.9 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps | Smith Machine Step Up:210 lb95.3 kg Step Up:Under 30: 74 reps30–39: 67 reps40–49: 59 reps50–59: 48 reps60+: 37 reps |
| 150 lb 68 kg | Smith Machine Step Up:81 lb36.7 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:122 lb55.3 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Smith Machine Step Up:171 lb77.6 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Smith Machine Step Up:220 lb99.8 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 160 lb 72.6 kg | Smith Machine Step Up:85 lb38.6 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:128 lb58.1 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Smith Machine Step Up:178 lb80.7 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Smith Machine Step Up:229 lb103.9 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 170 lb 77.1 kg | Smith Machine Step Up:88 lb39.9 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:133 lb60.3 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Smith Machine Step Up:186 lb84.4 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Smith Machine Step Up:239 lb108.4 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 180 lb 81.6 kg | Smith Machine Step Up:92 lb41.7 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:138 lb62.6 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Smith Machine Step Up:193 lb87.5 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Smith Machine Step Up:248 lb112.5 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 190 lb 86.2 kg | Smith Machine Step Up:95 lb43.1 kg Step Up:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:143 lb64.9 kg Step Up:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Smith Machine Step Up:200 lb90.7 kg Step Up:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Smith Machine Step Up:257 lb116.6 kg Step Up:Under 30: 65 reps30–39: 59 reps40–49: 52 reps50–59: 42 reps60+: 33 reps |
| 200 lb 90.7 kg | Smith Machine Step Up:98 lb44.5 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:148 lb67.1 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:207 lb93.9 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:266 lb120.7 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 210 lb 95.3 kg | Smith Machine Step Up:102 lb46.3 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:153 lb69.4 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:214 lb97.1 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:275 lb124.7 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 220 lb 99.8 kg | Smith Machine Step Up:105 lb47.6 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:158 lb71.7 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:221 lb100.2 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:283 lb128.4 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 230 lb 104.3 kg | Smith Machine Step Up:108 lb49 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:162 lb73.5 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:227 lb103 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:292 lb132.4 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 240 lb 108.9 kg | Smith Machine Step Up:111 lb50.3 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:167 lb75.7 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:234 lb106.1 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:300 lb136.1 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 250 lb 113.4 kg | Smith Machine Step Up:114 lb51.7 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:172 lb78 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:240 lb108.9 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:309 lb140.2 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 260 lb 117.9 kg | Smith Machine Step Up:117 lb53.1 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:176 lb79.8 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:247 lb112 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:317 lb143.8 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 270 lb 122.5 kg | Smith Machine Step Up:120 lb54.4 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:181 lb82.1 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:253 lb114.8 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:325 lb147.4 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 280 lb 127 kg | Smith Machine Step Up:123 lb55.8 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:185 lb83.9 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:259 lb117.5 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:333 lb151 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 290 lb 131.5 kg | Smith Machine Step Up:126 lb57.2 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:190 lb86.2 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:265 lb120.2 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:341 lb154.7 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 300 lb 136.1 kg | Smith Machine Step Up:129 lb58.5 kg Step Up:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Smith Machine Step Up:194 lb88 kg Step Up:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Smith Machine Step Up:271 lb122.9 kg Step Up:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps | Smith Machine Step Up:348 lb157.9 kg Step Up:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
Women’s Smith Machine Step Up vs Step Up Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Smith Machine Step Up:41 lb18.6 kg Step Up:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Smith Machine Step Up:64 lb29 kg Step Up:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Smith Machine Step Up:92 lb41.7 kg Step Up:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Smith Machine Step Up:121 lb54.9 kg Step Up:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 110 lb 49.9 kg | Smith Machine Step Up:44 lb20 kg Step Up:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Smith Machine Step Up:68 lb30.8 kg Step Up:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Smith Machine Step Up:98 lb44.5 kg Step Up:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps | Smith Machine Step Up:128 lb58.1 kg Step Up:Under 30: 66 reps30–39: 59 reps40–49: 53 reps50–59: 43 reps60+: 33 reps |
| 120 lb 54.4 kg | Smith Machine Step Up:47 lb21.3 kg Step Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:72 lb32.7 kg Step Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Smith Machine Step Up:103 lb46.7 kg Step Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps | Smith Machine Step Up:136 lb61.7 kg Step Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 130 lb 59 kg | Smith Machine Step Up:49 lb22.2 kg Step Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:76 lb34.5 kg Step Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Smith Machine Step Up:109 lb49.4 kg Step Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps | Smith Machine Step Up:144 lb65.3 kg Step Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 140 lb 63.5 kg | Smith Machine Step Up:52 lb23.6 kg Step Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:80 lb36.3 kg Step Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Smith Machine Step Up:115 lb52.2 kg Step Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps | Smith Machine Step Up:151 lb68.5 kg Step Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 150 lb 68 kg | Smith Machine Step Up:54 lb24.5 kg Step Up:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Smith Machine Step Up:84 lb38.1 kg Step Up:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Smith Machine Step Up:120 lb54.4 kg Step Up:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps | Smith Machine Step Up:158 lb71.7 kg Step Up:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 160 lb 72.6 kg | Smith Machine Step Up:56 lb25.4 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:88 lb39.9 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:125 lb56.7 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:165 lb74.8 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 170 lb 77.1 kg | Smith Machine Step Up:59 lb26.8 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:91 lb41.3 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:130 lb59 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:172 lb78 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 180 lb 81.6 kg | Smith Machine Step Up:61 lb27.7 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:95 lb43.1 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:136 lb61.7 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:178 lb80.7 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 190 lb 86.2 kg | Smith Machine Step Up:63 lb28.6 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:98 lb44.5 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:140 lb63.5 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:185 lb83.9 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 200 lb 90.7 kg | Smith Machine Step Up:65 lb29.5 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:102 lb46.3 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:145 lb65.8 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:191 lb86.6 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 210 lb 95.3 kg | Smith Machine Step Up:68 lb30.8 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:105 lb47.6 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:150 lb68 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:198 lb89.8 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 220 lb 99.8 kg | Smith Machine Step Up:70 lb31.8 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:108 lb49 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:155 lb70.3 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:204 lb92.5 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 230 lb 104.3 kg | Smith Machine Step Up:72 lb32.7 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:112 lb50.8 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:160 lb72.6 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:210 lb95.3 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 240 lb 108.9 kg | Smith Machine Step Up:74 lb33.6 kg Step Up:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Smith Machine Step Up:115 lb52.2 kg Step Up:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Smith Machine Step Up:164 lb74.4 kg Step Up:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Smith Machine Step Up:216 lb98 kg Step Up:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
How Your Smith Machine Step Up vs Step Up Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Smith Machine Step Up, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For a useful Smith Machine Step Up vs Step Up comparison, use clean, recent sets performed with consistent technique and range of motion. Lower-rep sets usually require less extrapolation.
2. Rate the Smith Machine Step Up result
The standards use the sex-specific thresholds from the individual Smith Machine Step Up tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Step Up result
The exercise-specific tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the smith machine step up | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. Measurement: estimated one-rep max. |
| Rate the step up set | Compare strict repetitions with the applicable exercise-specific thresholds without an estimated-max conversion. Measurement: Strict continuous Step Up reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Smith Machine Step Up and Step Up Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Smith Machine Step Up and Step Up Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Smith Machine Step Up and Step Up Exercises Used by This Calculator
Compare like-for-like attempts by keeping the smith machine step up and step up setup consistent with their individual rules. Use strict, repeatable Smith Machine Step Up and Step Up tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Smith Machine Step Up setup and load convention
The total effective Smith machine bar weight including plates and the machine bar convention. Total valid Smith machine step-up reps across both legs combined. Drive through the lead leg to stand tall on the box under the fixed Smith bar and lower under control without jumping, rear-leg push-off, hook contact, partial height, or box changes. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the exercise-specific Step Up setup and load convention
place one whole foot on the step, drive to a controlled tall top position, lower under control, and enter the number both sides can match. Stop when the rep no longer matches this test: weighted step-ups, box jumps, stair climbs, walking lunges, or any shortcut that changes the score. Do not count weighted step-ups, box jumps, stair climbs, walking lunges, split squats. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Enter one recent Smith Machine Step Up result and one recent Step Up result
Use the correct input for each exercise: Weight used and a whole number from 1 to 12 reps for Smith Machine Step Up and Strict continuous Step Up reps for Step Up.
Related Tools
- Smith Machine Step Up — View the individual Smith Machine Step Up standards and next strength-level target.
- Step Up Strength Standards — View the individual Step Up standards and next strength-level target.
- Barbell Step Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Step Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Kettlebell Step Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Step Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.