Muscle Group | Muscles |
---|---|
Primary muscles | Rhomboids, Trapezius (Middle and Lower) |
Secondary muscles | Deltoids (Posterior Head), Infraspinatus, Teres Minor |
Stabilizer muscles | Core (Abdominals, Obliques), Rotator Cuff Muscles |
Grip muscles | Forearms (Flexors) |
Level | ||
---|---|---|
5 kg (11 lbs) |
3 kg (7 lbs) |
|
12 kg (25 lbs) |
7 kg (15 lbs) |
|
21 kg (46 lbs) |
12 kg (27 lbs) |
|
33 kg (74 lbs) |
19 kg (42 lbs) |
|
48 kg (106 lbs) |
27 kg (59 lbs) |
Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.
BW | |||||
---|---|---|---|---|---|
50 | 2 | 6 | 13 | 23 | 35 |
55 | 3 | 7 | 15 | 25 | 37 |
60 | 3 | 8 | 16 | 27 | 40 |
65 | 4 | 10 | 18 | 29 | 42 |
70 | 5 | 11 | 19 | 31 | 44 |
75 | 5 | 12 | 21 | 32 | 46 |
80 | 6 | 13 | 22 | 34 | 48 |
85 | 7 | 14 | 23 | 36 | 50 |
90 | 7 | 15 | 25 | 37 | 52 |
95 | 8 | 16 | 26 | 39 | 54 |
100 | 9 | 16 | 27 | 40 | 55 |
105 | 9 | 17 | 28 | 42 | 57 |
110 | 10 | 18 | 29 | 43 | 58 |
115 | 11 | 19 | 30 | 44 | 60 |
120 | 11 | 20 | 31 | 46 | 62 |
125 | 12 | 21 | 33 | 47 | 63 |
130 | 13 | 22 | 34 | 48 | 64 |
135 | 13 | 22 | 35 | 49 | 66 |
140 | 14 | 23 | 35 | 50 | 67 |
Age | |||||
---|---|---|---|---|---|
15 | 4 | 10 | 18 | 29 | 41 |
20 | 5 | 11 | 21 | 33 | 47 |
25 | 5 | 12 | 21 | 33 | 48 |
30 | 5 | 12 | 21 | 33 | 48 |
35 | 5 | 12 | 21 | 33 | 48 |
40 | 5 | 12 | 21 | 33 | 48 |
45 | 5 | 11 | 20 | 32 | 46 |
50 | 5 | 10 | 19 | 30 | 43 |
55 | 4 | 9 | 17 | 28 | 40 |
60 | 4 | 9 | 16 | 25 | 36 |
65 | 3 | 8 | 14 | 23 | 33 |
70 | 3 | 7 | 13 | 20 | 29 |
75 | 3 | 6 | 11 | 18 | 26 |
80 | 2 | 6 | 10 | 16 | 23 |
85 | 2 | 5 | 9 | 15 | 21 |
90 | 2 | 5 | 8 | 13 | 19 |
BW | |||||
---|---|---|---|---|---|
40 | 1 | 4 | 8 | 13 | 20 |
45 | 2 | 5 | 9 | 15 | 21 |
50 | 2 | 5 | 10 | 16 | 23 |
55 | 3 | 6 | 11 | 17 | 24 |
60 | 3 | 7 | 11 | 18 | 25 |
65 | 3 | 7 | 12 | 19 | 26 |
70 | 4 | 8 | 13 | 20 | 28 |
75 | 4 | 8 | 14 | 21 | 29 |
80 | 5 | 9 | 14 | 22 | 30 |
85 | 5 | 9 | 15 | 22 | 31 |
90 | 5 | 10 | 16 | 23 | 31 |
95 | 6 | 10 | 16 | 24 | 32 |
100 | 6 | 11 | 17 | 25 | 33 |
105 | 7 | 11 | 18 | 25 | 34 |
110 | 7 | 12 | 18 | 26 | 35 |
115 | 7 | 12 | 19 | 27 | 36 |
120 | 8 | 13 | 19 | 27 | 36 |
Age | |||||
---|---|---|---|---|---|
15 | 3 | 6 | 10 | 16 | 23 |
20 | 3 | 7 | 12 | 19 | 26 |
25 | 3 | 7 | 12 | 19 | 27 |
30 | 3 | 7 | 12 | 19 | 27 |
35 | 3 | 7 | 12 | 19 | 27 |
40 | 3 | 7 | 12 | 19 | 27 |
45 | 3 | 7 | 12 | 18 | 26 |
50 | 3 | 6 | 11 | 17 | 24 |
55 | 3 | 6 | 10 | 16 | 22 |
60 | 2 | 5 | 9 | 14 | 20 |
65 | 2 | 5 | 8 | 13 | 18 |
70 | 2 | 4 | 7 | 12 | 16 |
75 | 2 | 4 | 7 | 10 | 15 |
80 | 2 | 3 | 6 | 9 | 13 |
85 | 1 | 3 | 5 | 8 | 12 |
90 | 1 | 3 | 5 | 7 | 11 |
Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.
Level | Color | Description | Percentile |
---|---|---|---|
Beg. | Adopt correct form and continue with your workouts for over a month. | Bottom 5% | |
Nov. | Continue with your workouts consistently for over 6 months. | Top 80% | |
Int. | Continue with your workouts consistently for over 2 years. | Top 50% | |
Adv. | Continue with your workouts consistently for over 5 years. | Top 20% | |
Pro | Specialize in the workout routine for over 5 years. | Top 5% |
Intensity | Calories Burned |
---|---|
Light | 🔥 20-30 calories |
Moderate | 🔥 30-45 calories |
Vigorous | 🔥 45-60 calories |
High-Intensity | 🔥 60-80 calories |
Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.
Intensity levels: