Weighted Chin-up Standards by Bodyweight and Age
Supinated grip, chin over the bar. Total load around 90 percent of your bench 1RM keeps push and pull in balance; most gym lifters are 20 to 30 percent short here.
Where does your weighted chin-up stand?
Type a bodyweight and a recent set. The level, your percentile among lifters who train, the distance to the next level and your dot on the curve all update as you type.
Try 80 kg bodyweight, 20 kg added for 3 reps.
Enter the ADDED weight. Dead hang at the bottom, no kip. Runs in your browser, nothing is sent anywhere.
Added weight (kg) across bodyweight, negative means assisted. Hover or tap for the five thresholds at any bodyweight. The sex toggle switches the curve.
Weighted Chin-up standards by bodyweight
Five levels, read for your exact bodyweight. Beginner is roughly the 5th percentile of people who train, novice the 20th, intermediate the 50th, advanced the 80th, elite the 95th.
Men
| Bodyweight | beginner | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
| 50 kg | -5 kg (0.9x) | 8 kg (1.16x) | 24 kg (1.48x) | 42 kg (1.84x) | 61 kg (2.22x) |
| 60 kg | -4 kg (0.93x) | 11 kg (1.18x) | 29 kg (1.48x) | 49 kg (1.82x) | 70 kg (2.17x) |
| 70 kg | -3 kg (0.96x) | 13 kg (1.19x) | 32 kg (1.46x) | 54 kg (1.77x) | 75 kg (2.07x) |
| 80 kg | -3 kg (0.96x) | 14 kg (1.18x) | 34 kg (1.43x) | 57 kg (1.71x) | 80 kg (2.0x) |
| 90 kg | -4 kg (0.96x) | 15 kg (1.17x) | 36 kg (1.4x) | 60 kg (1.67x) | 84 kg (1.93x) |
| 100 kg | -4 kg (0.96x) | 15 kg (1.15x) | 37 kg (1.37x) | 62 kg (1.62x) | 87 kg (1.87x) |
| 110 kg | -6 kg (0.95x) | 14 kg (1.13x) | 37 kg (1.34x) | 63 kg (1.57x) | 89 kg (1.81x) |
| 120 kg | -9 kg (0.93x) | 13 kg (1.11x) | 37 kg (1.31x) | 63 kg (1.52x) | 90 kg (1.75x) |
Male lifters, added weight, multiple = total load / bodyweight. Intermediate highlighted: that is the median of people who train.
Women
| Bodyweight | beginner | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
| 50 kg | -29 kg (0.42x) | -18 kg (0.64x) | -4 kg (0.92x) | 12 kg (1.24x) | 30 kg (1.6x) |
| 60 kg | -34 kg (0.43x) | -21 kg (0.65x) | -5 kg (0.92x) | 13 kg (1.22x) | 34 kg (1.57x) |
| 70 kg | -39 kg (0.44x) | -24 kg (0.66x) | -7 kg (0.9x) | 13 kg (1.19x) | 34 kg (1.49x) |
| 80 kg | -44 kg (0.45x) | -28 kg (0.65x) | -9 kg (0.89x) | 12 kg (1.15x) | 35 kg (1.44x) |
| 90 kg | -50 kg (0.44x) | -32 kg (0.64x) | -12 kg (0.87x) | 11 kg (1.12x) | 35 kg (1.39x) |
| 100 kg | -55 kg (0.45x) | -37 kg (0.63x) | -15 kg (0.85x) | 9 kg (1.09x) | 35 kg (1.35x) |
Female lifters, added weight, multiple = total load / bodyweight. Intermediate highlighted: that is the median of people who train.
Weighted Chin-up standards by age
From 40 the requirement is divided by the McCulloch coefficient, the same table masters powerlifting uses to compare a 55-year-old with a 25-year-old. Below 40 the coefficient is 1.0, so the row reads the same as the table above.
Requirement by age at 80 kg (men) or 60 kg (women) until you enter your own bodyweight; flat below 40, then the McCulloch coefficients.
Men
| Age | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| Under 40 | 29 kg | 32 kg | 34 kg | 36 kg | 37 kg |
| 40 | 29 kg | 32 kg | 34 kg | 36 kg | 37 kg |
| 45 | 24 kg | 27 kg | 28 kg | 29 kg | 30 kg |
| 50 | 19 kg | 20 kg | 21 kg | 22 kg | 21 kg |
| 55 | 13 kg | 13 kg | 13 kg | 13 kg | 12 kg |
| 60 | 6 kg | 6 kg | 5 kg | 4 kg | 2 kg |
| 65 | 1 kg | 0 kg | -1 kg | -3 kg | -6 kg |
| 70 | -4 kg | -6 kg | -8 kg | -11 kg | -14 kg |
Intermediate standard for male lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
| Age | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| Under 40 | 49 kg | 54 kg | 57 kg | 60 kg | 62 kg |
| 40 | 49 kg | 54 kg | 57 kg | 60 kg | 62 kg |
| 45 | 43 kg | 48 kg | 50 kg | 52 kg | 54 kg |
| 50 | 36 kg | 40 kg | 41 kg | 43 kg | 43 kg |
| 55 | 29 kg | 31 kg | 32 kg | 32 kg | 32 kg |
| 60 | 21 kg | 23 kg | 22 kg | 22 kg | 21 kg |
| 65 | 15 kg | 15 kg | 14 kg | 13 kg | 12 kg |
| 70 | 8 kg | 8 kg | 6 kg | 4 kg | 2 kg |
Advanced standard for male lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
Women
| Age | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Under 40 | -4 kg | -5 kg | -7 kg | -9 kg |
| 40 | -4 kg | -5 kg | -7 kg | -9 kg |
| 45 | -6 kg | -8 kg | -10 kg | -13 kg |
| 50 | -9 kg | -11 kg | -14 kg | -17 kg |
| 55 | -12 kg | -15 kg | -19 kg | -22 kg |
| 60 | -16 kg | -19 kg | -23 kg | -27 kg |
| 65 | -18 kg | -22 kg | -27 kg | -31 kg |
| 70 | -21 kg | -25 kg | -30 kg | -35 kg |
Intermediate standard for female lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
| Age | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Under 40 | 12 kg | 13 kg | 13 kg | 12 kg |
| 40 | 12 kg | 13 kg | 13 kg | 12 kg |
| 45 | 9 kg | 9 kg | 9 kg | 7 kg |
| 50 | 5 kg | 5 kg | 3 kg | 1 kg |
| 55 | 1 kg | 0 kg | -2 kg | -5 kg |
| 60 | -4 kg | -6 kg | -8 kg | -11 kg |
| 65 | -7 kg | -10 kg | -13 kg | -17 kg |
| 70 | -11 kg | -14 kg | -18 kg | -22 kg |
Advanced standard for female lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
Weighted Chin-up relative to your other lifts
Structural balance ratios (Poliquin). A lift far under its ratio is the weak link that caps the others; the full calculator scores every ratio at once.
Questions
How much should an 80 kg man weighted chin-up?
An 80 kg male lifter reaches the intermediate standard at about 34 kg added for one rep, and advanced at about 57 kg. Intermediate is the median of people who train with a barbell, so half the gym is below it.
What is a good weighted chin-up for a 60 kg woman?
A 60 kg female lifter hits intermediate at about -5 kg added and advanced at about 13 kg. The female tables use their own data, not a percentage of the male numbers.
What is a good weighted chin-up for a beginner?
The beginner standard is roughly the 5th percentile of people who train: about -3 kg added for a 70 kg man and -34 kg for a 60 kg woman. Novice, around the 20th percentile, is 13 kg and -21 kg. Most people pass both inside their first year of consistent training.
Is a weighted chin-up with 20 kg added good?
For an 80 kg man, bodyweight plus 20 kg is novice; plus 40 kg is intermediate. For a 60 kg woman, plus 10 kg is intermediate and plus 20 kg is advanced. The standard is scored on total load, so the same added weight means more at a lower bodyweight.
What is the average weighted chin-up for a man and a woman?
Among people who train, the median (intermediate) is about 34 kg added for an 80 kg man and -5 kg added for a 60 kg woman. Negative numbers in the beginner column mean assisted reps: that is where a lot of people start, and it still counts.
How much should I weighted chin-up at 40, 50 or 60?
From 40 the standard is divided by the McCulloch coefficient used in masters powerlifting. For an 80 kg man the intermediate weighted chin-up goes from 34 kg added under 40 to about 21 kg at 50 and 5 kg at 60; advanced goes from 57 kg to 41 and 22 kg. Same level, fair comparison with your own age group.
What is an elite weighted chin-up for women?
Elite, roughly the top 5 percent of women who train, is about 34 kg added at 60 kg bodyweight and 34 kg at 70 kg. Advanced, the 80th percentile, is 13 kg and 13 kg.
What should my weighted chin-up be compared to my bench press?
About 90 percent of your bench press 1RM, counting bodyweight plus added load. Well under that and this lift is the weak link; well over and the bench press is lagging. The calculator above turns your number into the expected bench press.
How do I estimate my weighted chin-up 1RM from a set of 5?
Wathan's formula: 1RM = 100 x weight / (48.8 + 53.8 x e^(-0.075 x reps)). A set of 5 at 100 kg estimates about 116 kg; a set of 3 at 100 kg about 109 kg. Sets of 1 to 5 reps predict best; above 10 reps the estimate drifts because endurance starts to matter more than peak strength.
How do I move my weighted chin-up up a level?
The gap between levels at 80 kg bodyweight is 23 kg added from intermediate to advanced. That is a block of progressive overload, not a week: past novice, each level is a dedicated block of months rather than weeks, with the lift trained 2 to 3 times a week and the structural-balance partners brought up alongside it. The coach in the app builds that block from your logged lifts.
How are these weighted chin-up standards calculated?
Population percentiles from Strength Level's published standards (tens of millions of logged lifts), interpolated for your exact bodyweight, with the estimated one-rep max from Wathan's formula when you enter a set of several reps. Beginner is roughly the 5th percentile of people who train, novice the 20th, intermediate the 50th, advanced the 80th, elite the 95th.
Standards for the other lifts
Turn the number into a program.
Enter all your lifts in the full strength calculator to see every ratio at once, then let the coach write the block that closes the weakest one. Garmin and Apple Health connected, 7-day free trial, no card.
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