How Much Weight You Should Be Lifting for Bicep Curls: Females vs Males

When you first start lifting weights, it can be a little intimidating. But don’t fret! We have the perfect how-to guide for how to lift weights and how much weight you should be lifting for bicep curls. This article will go into how much a person should be able to curl in lbs. We will cover both females and males going through somebody who has never listed to a pro. Are you looking for the perfect weight to bicep curl for bigger arms? Then stick around! Because today, I’ll be explaining how much weight you should be lifting for bicep curls.

When it comes to how much weight you should be lifting for bicep curls, there is a big difference between males and females. This is because men typically have more muscle mass than women. If you have never lifted weights before, we recommend starting with a light weight and gradually increasing the amount as you get stronger.

Table of Contents

How Much Should I Be Able To Curl?

For women, the average amount of weight they should be able to curl is around 10-15 pounds. However, for men the average amount of weight they should be able to curl is around 30-40 pounds. Those that have never lifted weights should be able to start with 15lbs as all the way up to 40lb for intermediate. Females that have never lifted should be able to curl around 8 lbs up to 30 lbs for intermediate.

Now it does get more complicated then that when you add in individual differences like bodyweight. If you’re someone who is looking to put on size, then you might want to lift a bit more weight than the average. But if your goal is simply toning and definition, lifting less might be the way to go for you.

It is important to remember that how much weight you should be able to curl will vary depending on how long you have been lifting for. For example, if this is your first time ever lifting weights then it’s recommended to start off with a lighter weight and gradually increase how much you lift as get stronger. You can also ask someone who has experience or take classes at the gym!

Male Curling Standards Based On Bodyweight

Enter your bodyweight in the table below to get the most accurate bicep curl standard that you should be able to rep 1 time.

Body Weight	Never Lifted	Beginner	Intermediate	Advanced	Pro
100	6	16	30	50	76
101	6	16	30	51	76
102	6	16	31	51	77
103	6	16	31	52	78
104	6	16	31	52	79
105	6	16	32	53	79
106	6	17	32	53	80
107	6	17	32	54	81
108	6	17	32	54	82
109	6	17	33	55	82
110	6	17	33	55	83
111	6	17	33	56	84
112	6	18	34	56	85
113	6	18	34	57	85
114	6	18	34	57	86
115	7	18	35	58	87
116	7	18	35	58	88
117	7	18	35	59	88
118	7	19	35	59	89
119	7	19	36	60	90
120	7	19	36	60	91
121	7	19	36	61	91
122	7	19	37	61	92
123	7	19	37	62	93
124	7	19	37	62	94
125	7	20	38	63	94
126	7	20	38	63	95
127	7	20	38	64	96
128	7	20	38	64	97
129	7	20	39	65	97
130	7	20	39	65	98
131	7	21	39	66	99
132	8	21	40	66	100
133	8	21	40	67	100
134	8	21	40	67	101
135	8	21	41	68	102
136	8	21	41	68	103
137	8	22	41	69	103
138	8	22	41	69	104
139	8	22	42	70	105
140	8	22	42	70	106
141	8	22	42	71	106
142	8	22	43	71	107
143	8	22	43	72	108
144	8	23	43	72	109
145	8	23	44	73	109
146	8	23	44	73	110
147	8	23	44	74	111
148	8	23	44	74	112
149	8	23	45	75	112
150	9	24	45	75	113
151	9	24	45	76	114
152	9	24	46	76	115
153	9	24	46	77	116
154	9	24	46	77	116
155	9	24	47	78	117
156	9	24	47	78	118
157	9	25	47	79	119
158	9	25	47	79	119
159	9	25	48	80	120
160	9	25	48	80	121
161	9	25	48	81	122
162	9	25	49	81	122
163	9	26	49	82	123
164	9	26	49	82	124
165	9	26	50	83	125
166	9	26	50	83	125
167	10	26	50	84	126
168	10	26	50	84	127
169	10	27	51	85	128
170	10	27	51	85	128
171	10	27	51	86	129
172	10	27	52	86	130
173	10	27	52	87	131
174	10	27	52	87	131
175	10	27	53	88	132
176	10	28	53	88	133
177	10	28	53	89	134
178	10	28	53	89	134
179	10	28	54	90	135
180	10	28	54	90	136
181	10	28	54	91	137
182	10	29	55	91	137
183	10	29	55	92	138
184	10	29	55	92	139
185	11	29	56	93	140
186	11	29	56	93	140
187	11	29	56	94	141
188	11	30	56	94	142
189	11	30	57	95	143
190	11	30	57	95	143
191	11	30	57	96	144
192	11	30	58	96	145
193	11	30	58	97	146
194	11	30	58	97	146
195	11	31	59	98	147
196	11	31	59	98	148
197	11	31	59	99	149
198	11	31	59	99	149
199	11	31	60	100	150
200	11	31	60	100	151
201	11	32	60	101	152
202	12	32	61	101	153
203	12	32	61	102	153
204	12	32	61	102	154
205	12	32	62	103	155
206	12	32	62	103	156
207	12	32	62	104	156
208	12	33	62	104	157
209	12	33	63	105	158
210	12	33	63	105	159
211	12	33	63	106	159
212	12	33	64	106	160
213	12	33	64	107	161
214	12	34	64	107	162
215	12	34	65	108	162
216	12	34	65	108	163
217	12	34	65	109	164
218	12	34	65	109	165
219	12	34	66	110	165
220	13	35	66	110	166
221	13	35	66	111	167
222	13	35	67	111	168
223	13	35	67	112	168
224	13	35	67	112	169
225	13	35	68	113	170
226	13	35	68	113	171
227	13	36	68	114	171
228	13	36	68	114	172
229	13	36	69	115	173
230	13	36	69	115	174
231	13	36	69	116	174
232	13	36	70	116	175
233	13	37	70	117	176
234	13	37	70	117	177
235	13	37	71	118	177
236	13	37	71	118	178
237	14	37	71	119	179
238	14	37	71	119	180
239	14	38	72	120	180
240	14	38	72	120	181
241	14	38	72	121	182
242	14	38	73	121	183
243	14	38	73	122	183
244	14	38	73	122	184
245	14	38	74	123	185
246	14	39	74	123	186
247	14	39	74	124	186
248	14	39	74	124	187
249	14	39	75	125	188
250	14	39	75	125	189
251	14	39	75	126	190
252	14	40	76	126	190
253	14	40	76	127	191
254	14	40	76	127	192
255	15	40	77	128	193
256	15	40	77	128	193
257	15	40	77	129	194
258	15	41	77	129	195
259	15	41	78	130	196
260	15	41	78	130	196
261	15	41	78	131	197
262	15	41	79	131	198
263	15	41	79	132	199
264	15	41	79	132	199
265	15	42	80	133	200
266	15	42	80	133	201
267	15	42	80	134	202
268	15	42	80	134	202
269	15	42	81	135	203
270	15	42	81	135	204
271	15	43	81	136	205
272	16	43	82	136	205
273	16	43	82	137	206
274	16	43	82	137	207
275	16	43	83	138	208
276	16	43	83	138	208
277	16	43	83	139	209
278	16	44	83	139	210
279	16	44	84	140	211
280	16	44	84	140	211
281	16	44	84	141	212
282	16	44	85	141	213
283	16	44	85	142	214
284	16	45	85	142	214
285	16	45	86	143	215
286	16	45	86	143	216
287	16	45	86	144	217
288	16	45	86	144	217
289	16	45	87	145	218
290	17	46	87	145	219
291	17	46	87	146	220
292	17	46	88	146	220
293	17	46	88	147	221
294	17	46	88	147	222
295	17	46	89	148	223
296	17	46	89	148	223
297	17	47	89	149	224
298	17	47	89	149	225
299	17	47	90	150	226
300	17	47	90	150	227

Female Curling Standards Based On Bodyweight

Enter your bodyweight in the table below to get the most accurate bicep curl standard that you should be able to rep 1 time.

Body Weight	Never Lifted	Beginner	Intermediate	Advanced	Pro
90	4	12	22	35	51
91	4	12	22	35	52
92	4	12	23	36	52
93	4	12	23	36	53
94	4	12	23	37	54
95	4	12	23	37	54
96	5	12	24	37	55
97	5	13	24	38	55
98	5	13	24	38	56
99	5	13	24	39	56
100	5	13	25	39	57
101	5	13	25	39	58
102	5	13	25	40	58
103	5	13	25	40	59
104	5	14	25	41	59
105	5	14	26	41	60
106	5	14	26	41	60
107	5	14	26	42	61
108	5	14	26	42	62
109	5	14	27	43	62
110	5	14	27	43	63
111	5	14	27	43	63
112	5	15	27	44	64
113	5	15	28	44	64
114	5	15	28	44	65
115	5	15	28	45	66
116	5	15	28	45	66
117	5	15	29	46	67
118	6	15	29	46	67
119	6	15	29	46	68
120	6	16	29	47	68
121	6	16	30	47	69
122	6	16	30	48	70
123	6	16	30	48	70
124	6	16	30	48	71
125	6	16	31	49	71
126	6	16	31	49	72
127	6	17	31	50	72
128	6	17	31	50	73
129	6	17	32	50	74
130	6	17	32	51	74
131	6	17	32	51	75
132	6	17	32	51	75
133	6	17	33	52	76
134	6	17	33	52	76
135	6	18	33	53	77
136	6	18	33	53	78
137	6	18	34	53	78
138	6	18	34	54	79
139	7	18	34	54	79
140	7	18	34	55	80
141	7	18	35	55	80
142	7	18	35	55	81
143	7	19	35	56	82
144	7	19	35	56	82
145	7	19	36	57	83
146	7	19	36	57	83
147	7	19	36	57	84
148	7	19	36	58	84
149	7	19	37	58	85
150	7	20	37	59	86
151	7	20	37	59	86
152	7	20	37	59	87
153	7	20	37	60	87
154	7	20	38	60	88
155	7	20	38	60	88
156	7	20	38	61	89
157	7	20	38	61	89
158	7	21	39	62	90
159	7	21	39	62	91
160	8	21	39	62	91
161	8	21	39	63	92
162	8	21	40	63	92
163	8	21	40	64	93
164	8	21	40	64	93
165	8	21	40	64	94
166	8	22	41	65	95
167	8	22	41	65	95
168	8	22	41	66	96
169	8	22	41	66	96
170	8	22	42	66	97
171	8	22	42	67	97
172	8	22	42	67	98
173	8	22	42	67	99
174	8	23	43	68	99
175	8	23	43	68	100
176	8	23	43	69	100
177	8	23	43	69	101
178	8	23	44	69	101
179	8	23	44	70	102
180	8	23	44	70	103
181	9	24	44	71	103
182	9	24	45	71	104
183	9	24	45	71	104
184	9	24	45	72	105
185	9	24	45	72	105
186	9	24	46	73	106
187	9	24	46	73	107
188	9	24	46	73	107
189	9	25	46	74	108
190	9	25	47	74	108
191	9	25	47	74	109
192	9	25	47	75	109
193	9	25	47	75	110
194	9	25	48	76	111
195	9	25	48	76	111
196	9	25	48	76	112
197	9	26	48	77	112
198	9	26	49	77	113
199	9	26	49	78	113
200	9	26	49	78	114
201	9	26	49	78	115
202	9	26	49	79	115
203	10	26	50	79	116
204	10	27	50	80	116
205	10	27	50	80	117
206	10	27	50	80	117
207	10	27	51	81	118
208	10	27	51	81	119
209	10	27	51	82	119
210	10	27	51	82	120
211	10	27	52	82	120
212	10	28	52	83	121
213	10	28	52	83	121
214	10	28	52	83	122
215	10	28	53	84	123
216	10	28	53	84	123
217	10	28	53	85	124
218	10	28	53	85	124
219	10	28	54	85	125
220	10	29	54	86	125
221	10	29	54	86	126
222	10	29	54	87	127
223	10	29	55	87	127
224	11	29	55	87	128
225	11	29	55	88	128
226	11	29	55	88	129
227	11	30	56	89	129
228	11	30	56	89	130
229	11	30	56	89	131
230	11	30	56	90	131
231	11	30	57	90	132
232	11	30	57	90	132
233	11	30	57	91	133
234	11	30	57	91	133
235	11	31	58	92	134
236	11	31	58	92	135
237	11	31	58	92	135
238	11	31	58	93	136
239	11	31	59	93	136
240	11	31	59	94	137
241	11	31	59	94	137
242	11	31	59	94	138
243	11	32	60	95	139
244	11	32	60	95	139
245	12	32	60	96	140
246	12	32	60	96	140
247	12	32	61	96	141
248	12	32	61	97	141
249	12	32	61	97	142
250	12	33	61	98	143
251	12	33	61	98	143
252	12	33	62	98	144
253	12	33	62	99	144
254	12	33	62	99	145
255	12	33	62	99	145
256	12	33	63	100	146
257	12	33	63	100	146
258	12	34	63	101	147
259	12	34	63	101	148
260	12	34	64	101	148

What Is The Best Bicep Workout?

The preacher curl is the best bicep workout as it hits the main muscle that pops. The reason behind this is because how much weight you should be able to curl impacts how good your arms look. If your goal is to get bigger and stronger, then it’s important that you lift heavier weights so that can build up muscle mass over time.

How Often Should I Be Curling?

In general, how much weight you should be lifting for curls will depend on how often do it. If you’re only doing this workout once a week then it might be best if lift lighter weights more frequently during those seven days in order to build up some muscle mass first before increasing the weight. On the other hand, if you’re doing this workout more frequently then it’s likely that you can lift heavier weights without having to worry about increasing the amount as much.

Now that we have answered how much weight you should be able to curl, it is time to put what we learned into action! Remember, how much time you have to dedicate towards working out will also play a role in how often should I be curling. If it’s only once per week then try starting off with lighter weights and gradually increasing them over time until reach your goal weight goal.

Tips To Increasing Your Curling Weight

Good Form – most people don't curl properly. The movement should be slow, controlled and fluid. If you cannot perform a set of five to ten with good form then it's too heavy for how much weight you should be able to curl.
Progressive Overload – how much time do you have to dedicate towards working out? The more often can lift heavier weights the better your results will be.
Pyramid Sets – start with a lighter weight and gradually increase the amount as you get stronger. This is how professional bodybuilders train for competitions!
Stretching & Warm Up – always stretch before any workout, especially your biceps! A good warm-up will help reduce the risk of injury and allow you to lift heavier weights.
Plateauing – make sure you switch your workout regimen up once you plateau. This will lead to a continuation of your efforts.

Lift Heavy Or Light For Bicep Curls?

The simple answer is it depends and eventually you need to do both to mix it up. Lifting light weights is how we build up the muscle endurance to lift heavier weights. If you're new to lifting then start with very light and work your way up slowly. This will allow you time to get used how much weight you should be able to curl without causing any injuries or putting too much strain on your body!

If want faster results from strength training, but don't have much experience with lifting then I would recommend following a program like StrongLifts. This will introduce how often should I be curling, how many reps and sets to do each workout day as well as provide an example of how you can switch up your routine once reach plateaus in order continue making progress!

When Should You Increase Weight For Bicep Curls?

The simple answer is how much time do you have to dedicate towards working out? If it’s only once per week then try starting off with lighter weights and gradually increasing them over time until reach your goal weight goal. On the flip side, if able devote more time each day or week towards working how much weight you should be able to curl, then it’s likely that can lift heavier weights without having increase the amount as much.

Remember, if have reached a plateau with your current routine then it might time mix things up a bit! This could mean lifting heavier weights or even decreasing the weight and doing more reps/sets. The key is finding how much should i be able to curl for bicep curls what works best you, so don't give up!

Why You Need To Start With Lightweights As A Beginner?

Lifting lightweights will help with your form for the bicep curl. When lifting heavier weights, it is easy to cheat and use other muscles to help with the curl. This will not only prevent you from getting the most out of your workout, but could also lead how much weight you should be able to curl injury. Start light, focus on good form and increase the amount gradually as you get stronger!

How Many Times Should I Train My Biceps A Week?

You should try to train your biceps 1-3 times a week depending on how much time you have to dedicate towards working out. If it’s only once per week then try starting off with lighter weights and gradually increasing them over time until reach your goal weight goal.

If you're looking for faster results, then I would recommend training your biceps at least three times a week! This will allow plenty of time to lift heavier weights and see noticeable how much weight you should be able to curl.

Best Bicep Exercises

Dumbbells curl – this is a great way to start out with some light weights and a mirror working on keeping those elbows at your side.
Barbell Curl – For how much time should i be curling, this is the most effective way to get stronger and build muscle mass.
EZ Bar Curl – This variation of how much weight you should be able to curl with a barbell will help target your biceps in a different way both sides are working together instead just one side getting all the work.
Cable Curl – This is a great way to add some resistance how much weight you should be able to curl your biceps workout. You can do this with either one or two cables, depending how many people are working out at the same time!
Seated Alternating Dumbbell Curl – This is a really good how much weight you should be able to curl for people who have difficulty maintaining good form when standing. This how much you can lift also helps work each arm independently!
Concentration Curl – The concentration curl is a great way to isolate your biceps and really focus on the muscle contraction. This can be done with either dumbbells or a barbell.
Reverse Curl – This how much weight you should be able to curl is a good exercise to target your brachioradialis, which is the muscle on the outside of your arm between your elbow and shoulder. This how much can lift helps give you that nice “curl” shape!

Final Thoughts

Now that you know how much weight you should be lifting for bicep curls, it's time to put this information into action! Start off with light weights and gradually increase the amount as you get stronger. Be sure to focus on good form to prevent injury and make the most of your workout. Try training your biceps 1-3 times a week for best results.

Body Weight	Never Lifted	Beginner	Intermediate	Advanced	Pro
100	6	16	30	50	76
101	6	16	30	51	76
102	6	16	31	51	77
103	6	16	31	52	78
104	6	16	31	52	79
105	6	16	32	53	79
106	6	17	32	53	80
107	6	17	32	54	81
108	6	17	32	54	82
109	6	17	33	55	82
110	6	17	33	55	83
111	6	17	33	56	84
112	6	18	34	56	85
113	6	18	34	57	85
114	6	18	34	57	86
115	7	18	35	58	87
116	7	18	35	58	88
117	7	18	35	59	88
118	7	19	35	59	89
119	7	19	36	60	90
120	7	19	36	60	91
121	7	19	36	61	91
122	7	19	37	61	92
123	7	19	37	62	93
124	7	19	37	62	94
125	7	20	38	63	94
126	7	20	38	63	95
127	7	20	38	64	96
128	7	20	38	64	97
129	7	20	39	65	97
130	7	20	39	65	98
131	7	21	39	66	99
132	8	21	40	66	100
133	8	21	40	67	100
134	8	21	40	67	101
135	8	21	41	68	102
136	8	21	41	68	103
137	8	22	41	69	103
138	8	22	41	69	104
139	8	22	42	70	105
140	8	22	42	70	106
141	8	22	42	71	106
142	8	22	43	71	107
143	8	22	43	72	108
144	8	23	43	72	109
145	8	23	44	73	109
146	8	23	44	73	110
147	8	23	44	74	111
148	8	23	44	74	112
149	8	23	45	75	112
150	9	24	45	75	113
151	9	24	45	76	114
152	9	24	46	76	115
153	9	24	46	77	116
154	9	24	46	77	116
155	9	24	47	78	117
156	9	24	47	78	118
157	9	25	47	79	119
158	9	25	47	79	119
159	9	25	48	80	120
160	9	25	48	80	121
161	9	25	48	81	122
162	9	25	49	81	122
163	9	26	49	82	123
164	9	26	49	82	124
165	9	26	50	83	125
166	9	26	50	83	125
167	10	26	50	84	126
168	10	26	50	84	127
169	10	27	51	85	128
170	10	27	51	85	128
171	10	27	51	86	129
172	10	27	52	86	130
173	10	27	52	87	131
174	10	27	52	87	131
175	10	27	53	88	132
176	10	28	53	88	133
177	10	28	53	89	134
178	10	28	53	89	134
179	10	28	54	90	135
180	10	28	54	90	136
181	10	28	54	91	137
182	10	29	55	91	137
183	10	29	55	92	138
184	10	29	55	92	139
185	11	29	56	93	140
186	11	29	56	93	140
187	11	29	56	94	141
188	11	30	56	94	142
189	11	30	57	95	143
190	11	30	57	95	143
191	11	30	57	96	144
192	11	30	58	96	145
193	11	30	58	97	146
194	11	30	58	97	146
195	11	31	59	98	147
196	11	31	59	98	148
197	11	31	59	99	149
198	11	31	59	99	149
199	11	31	60	100	150
200	11	31	60	100	151
201	11	32	60	101	152
202	12	32	61	101	153
203	12	32	61	102	153
204	12	32	61	102	154
205	12	32	62	103	155
206	12	32	62	103	156
207	12	32	62	104	156
208	12	33	62	104	157
209	12	33	63	105	158
210	12	33	63	105	159
211	12	33	63	106	159
212	12	33	64	106	160
213	12	33	64	107	161
214	12	34	64	107	162
215	12	34	65	108	162
216	12	34	65	108	163
217	12	34	65	109	164
218	12	34	65	109	165
219	12	34	66	110	165
220	13	35	66	110	166
221	13	35	66	111	167
222	13	35	67	111	168
223	13	35	67	112	168
224	13	35	67	112	169
225	13	35	68	113	170
226	13	35	68	113	171
227	13	36	68	114	171
228	13	36	68	114	172
229	13	36	69	115	173
230	13	36	69	115	174
231	13	36	69	116	174
232	13	36	70	116	175
233	13	37	70	117	176
234	13	37	70	117	177
235	13	37	71	118	177
236	13	37	71	118	178
237	14	37	71	119	179
238	14	37	71	119	180
239	14	38	72	120	180
240	14	38	72	120	181
241	14	38	72	121	182
242	14	38	73	121	183
243	14	38	73	122	183
244	14	38	73	122	184
245	14	38	74	123	185
246	14	39	74	123	186
247	14	39	74	124	186
248	14	39	74	124	187
249	14	39	75	125	188
250	14	39	75	125	189
251	14	39	75	126	190
252	14	40	76	126	190
253	14	40	76	127	191
254	14	40	76	127	192
255	15	40	77	128	193
256	15	40	77	128	193
257	15	40	77	129	194
258	15	41	77	129	195
259	15	41	78	130	196
260	15	41	78	130	196
261	15	41	78	131	197
262	15	41	79	131	198
263	15	41	79	132	199
264	15	41	79	132	199
265	15	42	80	133	200
266	15	42	80	133	201
267	15	42	80	134	202
268	15	42	80	134	202
269	15	42	81	135	203
270	15	42	81	135	204
271	15	43	81	136	205
272	16	43	82	136	205
273	16	43	82	137	206
274	16	43	82	137	207
275	16	43	83	138	208
276	16	43	83	138	208
277	16	43	83	139	209
278	16	44	83	139	210
279	16	44	84	140	211
280	16	44	84	140	211
281	16	44	84	141	212
282	16	44	85	141	213
283	16	44	85	142	214
284	16	45	85	142	214
285	16	45	86	143	215
286	16	45	86	143	216
287	16	45	86	144	217
288	16	45	86	144	217
289	16	45	87	145	218
290	17	46	87	145	219
291	17	46	87	146	220
292	17	46	88	146	220
293	17	46	88	147	221
294	17	46	88	147	222
295	17	46	89	148	223
296	17	46	89	148	223
297	17	47	89	149	224
298	17	47	89	149	225
299	17	47	90	150	226
300	17	47	90	150	227

Body Weight	Never Lifted	Beginner	Intermediate	Advanced	Pro
90	4	12	22	35	51
91	4	12	22	35	52
92	4	12	23	36	52
93	4	12	23	36	53
94	4	12	23	37	54
95	4	12	23	37	54
96	5	12	24	37	55
97	5	13	24	38	55
98	5	13	24	38	56
99	5	13	24	39	56
100	5	13	25	39	57
101	5	13	25	39	58
102	5	13	25	40	58
103	5	13	25	40	59
104	5	14	25	41	59
105	5	14	26	41	60
106	5	14	26	41	60
107	5	14	26	42	61
108	5	14	26	42	62
109	5	14	27	43	62
110	5	14	27	43	63
111	5	14	27	43	63
112	5	15	27	44	64
113	5	15	28	44	64
114	5	15	28	44	65
115	5	15	28	45	66
116	5	15	28	45	66
117	5	15	29	46	67
118	6	15	29	46	67
119	6	15	29	46	68
120	6	16	29	47	68
121	6	16	30	47	69
122	6	16	30	48	70
123	6	16	30	48	70
124	6	16	30	48	71
125	6	16	31	49	71
126	6	16	31	49	72
127	6	17	31	50	72
128	6	17	31	50	73
129	6	17	32	50	74
130	6	17	32	51	74
131	6	17	32	51	75
132	6	17	32	51	75
133	6	17	33	52	76
134	6	17	33	52	76
135	6	18	33	53	77
136	6	18	33	53	78
137	6	18	34	53	78
138	6	18	34	54	79
139	7	18	34	54	79
140	7	18	34	55	80
141	7	18	35	55	80
142	7	18	35	55	81
143	7	19	35	56	82
144	7	19	35	56	82
145	7	19	36	57	83
146	7	19	36	57	83
147	7	19	36	57	84
148	7	19	36	58	84
149	7	19	37	58	85
150	7	20	37	59	86
151	7	20	37	59	86
152	7	20	37	59	87
153	7	20	37	60	87
154	7	20	38	60	88
155	7	20	38	60	88
156	7	20	38	61	89
157	7	20	38	61	89
158	7	21	39	62	90
159	7	21	39	62	91
160	8	21	39	62	91
161	8	21	39	63	92
162	8	21	40	63	92
163	8	21	40	64	93
164	8	21	40	64	93
165	8	21	40	64	94
166	8	22	41	65	95
167	8	22	41	65	95
168	8	22	41	66	96
169	8	22	41	66	96
170	8	22	42	66	97
171	8	22	42	67	97
172	8	22	42	67	98
173	8	22	42	67	99
174	8	23	43	68	99
175	8	23	43	68	100
176	8	23	43	69	100
177	8	23	43	69	101
178	8	23	44	69	101
179	8	23	44	70	102
180	8	23	44	70	103
181	9	24	44	71	103
182	9	24	45	71	104
183	9	24	45	71	104
184	9	24	45	72	105
185	9	24	45	72	105
186	9	24	46	73	106
187	9	24	46	73	107
188	9	24	46	73	107
189	9	25	46	74	108
190	9	25	47	74	108
191	9	25	47	74	109
192	9	25	47	75	109
193	9	25	47	75	110
194	9	25	48	76	111
195	9	25	48	76	111
196	9	25	48	76	112
197	9	26	48	77	112
198	9	26	49	77	113
199	9	26	49	78	113
200	9	26	49	78	114
201	9	26	49	78	115
202	9	26	49	79	115
203	10	26	50	79	116
204	10	27	50	80	116
205	10	27	50	80	117
206	10	27	50	80	117
207	10	27	51	81	118
208	10	27	51	81	119
209	10	27	51	82	119
210	10	27	51	82	120
211	10	27	52	82	120
212	10	28	52	83	121
213	10	28	52	83	121
214	10	28	52	83	122
215	10	28	53	84	123
216	10	28	53	84	123
217	10	28	53	85	124
218	10	28	53	85	124
219	10	28	54	85	125
220	10	29	54	86	125
221	10	29	54	86	126
222	10	29	54	87	127
223	10	29	55	87	127
224	11	29	55	87	128
225	11	29	55	88	128
226	11	29	55	88	129
227	11	30	56	89	129
228	11	30	56	89	130
229	11	30	56	89	131
230	11	30	56	90	131
231	11	30	57	90	132
232	11	30	57	90	132
233	11	30	57	91	133
234	11	30	57	91	133
235	11	31	58	92	134
236	11	31	58	92	135
237	11	31	58	92	135
238	11	31	58	93	136
239	11	31	59	93	136
240	11	31	59	94	137
241	11	31	59	94	137
242	11	31	59	94	138
243	11	32	60	95	139
244	11	32	60	95	139
245	12	32	60	96	140
246	12	32	60	96	140
247	12	32	61	96	141
248	12	32	61	97	141
249	12	32	61	97	142
250	12	33	61	98	143
251	12	33	61	98	143
252	12	33	62	98	144
253	12	33	62	99	144
254	12	33	62	99	145
255	12	33	62	99	145
256	12	33	63	100	146
257	12	33	63	100	146
258	12	34	63	101	147
259	12	34	63	101	148
260	12	34	64	101	148

Body Weight	Never Lifted	Beginner	Intermediate	Advanced	Pro
100	6	16	30	50	76
101	6	16	30	51	76
102	6	16	31	51	77
103	6	16	31	52	78
104	6	16	31	52	79
105	6	16	32	53	79
106	6	17	32	53	80
107	6	17	32	54	81
108	6	17	32	54	82
109	6	17	33	55	82
110	6	17	33	55	83
111	6	17	33	56	84
112	6	18	34	56	85
113	6	18	34	57	85
114	6	18	34	57	86
115	7	18	35	58	87
116	7	18	35	58	88
117	7	18	35	59	88
118	7	19	35	59	89
119	7	19	36	60	90
120	7	19	36	60	91
121	7	19	36	61	91
122	7	19	37	61	92
123	7	19	37	62	93
124	7	19	37	62	94
125	7	20	38	63	94
126	7	20	38	63	95
127	7	20	38	64	96
128	7	20	38	64	97
129	7	20	39	65	97
130	7	20	39	65	98
131	7	21	39	66	99
132	8	21	40	66	100
133	8	21	40	67	100
134	8	21	40	67	101
135	8	21	41	68	102
136	8	21	41	68	103
137	8	22	41	69	103
138	8	22	41	69	104
139	8	22	42	70	105
140	8	22	42	70	106
141	8	22	42	71	106
142	8	22	43	71	107
143	8	22	43	72	108
144	8	23	43	72	109
145	8	23	44	73	109
146	8	23	44	73	110
147	8	23	44	74	111
148	8	23	44	74	112
149	8	23	45	75	112
150	9	24	45	75	113
151	9	24	45	76	114
152	9	24	46	76	115
153	9	24	46	77	116
154	9	24	46	77	116
155	9	24	47	78	117
156	9	24	47	78	118
157	9	25	47	79	119
158	9	25	47	79	119
159	9	25	48	80	120
160	9	25	48	80	121
161	9	25	48	81	122
162	9	25	49	81	122
163	9	26	49	82	123
164	9	26	49	82	124
165	9	26	50	83	125
166	9	26	50	83	125
167	10	26	50	84	126
168	10	26	50	84	127
169	10	27	51	85	128
170	10	27	51	85	128
171	10	27	51	86	129
172	10	27	52	86	130
173	10	27	52	87	131
174	10	27	52	87	131
175	10	27	53	88	132
176	10	28	53	88	133
177	10	28	53	89	134
178	10	28	53	89	134
179	10	28	54	90	135
180	10	28	54	90	136
181	10	28	54	91	137
182	10	29	55	91	137
183	10	29	55	92	138
184	10	29	55	92	139
185	11	29	56	93	140
186	11	29	56	93	140
187	11	29	56	94	141
188	11	30	56	94	142
189	11	30	57	95	143
190	11	30	57	95	143
191	11	30	57	96	144
192	11	30	58	96	145
193	11	30	58	97	146
194	11	30	58	97	146
195	11	31	59	98	147
196	11	31	59	98	148
197	11	31	59	99	149
198	11	31	59	99	149
199	11	31	60	100	150
200	11	31	60	100	151
201	11	32	60	101	152
202	12	32	61	101	153
203	12	32	61	102	153
204	12	32	61	102	154
205	12	32	62	103	155
206	12	32	62	103	156
207	12	32	62	104	156
208	12	33	62	104	157
209	12	33	63	105	158
210	12	33	63	105	159
211	12	33	63	106	159
212	12	33	64	106	160
213	12	33	64	107	161
214	12	34	64	107	162
215	12	34	65	108	162
216	12	34	65	108	163
217	12	34	65	109	164
218	12	34	65	109	165
219	12	34	66	110	165
220	13	35	66	110	166
221	13	35	66	111	167
222	13	35	67	111	168
223	13	35	67	112	168
224	13	35	67	112	169
225	13	35	68	113	170
226	13	35	68	113	171
227	13	36	68	114	171
228	13	36	68	114	172
229	13	36	69	115	173
230	13	36	69	115	174
231	13	36	69	116	174
232	13	36	70	116	175
233	13	37	70	117	176
234	13	37	70	117	177
235	13	37	71	118	177
236	13	37	71	118	178
237	14	37	71	119	179
238	14	37	71	119	180
239	14	38	72	120	180
240	14	38	72	120	181
241	14	38	72	121	182
242	14	38	73	121	183
243	14	38	73	122	183
244	14	38	73	122	184
245	14	38	74	123	185
246	14	39	74	123	186
247	14	39	74	124	186
248	14	39	74	124	187
249	14	39	75	125	188
250	14	39	75	125	189
251	14	39	75	126	190
252	14	40	76	126	190
253	14	40	76	127	191
254	14	40	76	127	192
255	15	40	77	128	193
256	15	40	77	128	193
257	15	40	77	129	194
258	15	41	77	129	195
259	15	41	78	130	196
260	15	41	78	130	196
261	15	41	78	131	197
262	15	41	79	131	198
263	15	41	79	132	199
264	15	41	79	132	199
265	15	42	80	133	200
266	15	42	80	133	201
267	15	42	80	134	202
268	15	42	80	134	202
269	15	42	81	135	203
270	15	42	81	135	204
271	15	43	81	136	205
272	16	43	82	136	205
273	16	43	82	137	206
274	16	43	82	137	207
275	16	43	83	138	208
276	16	43	83	138	208
277	16	43	83	139	209
278	16	44	83	139	210
279	16	44	84	140	211
280	16	44	84	140	211
281	16	44	84	141	212
282	16	44	85	141	213
283	16	44	85	142	214
284	16	45	85	142	214
285	16	45	86	143	215
286	16	45	86	143	216
287	16	45	86	144	217
288	16	45	86	144	217
289	16	45	87	145	218
290	17	46	87	145	219
291	17	46	87	146	220
292	17	46	88	146	220
293	17	46	88	147	221
294	17	46	88	147	222
295	17	46	89	148	223
296	17	46	89	148	223
297	17	47	89	149	224
298	17	47	89	149	225
299	17	47	90	150	226
300	17	47	90	150	227

Body Weight	Never Lifted	Beginner	Intermediate	Advanced	Pro
90	4	12	22	35	51
91	4	12	22	35	52
92	4	12	23	36	52
93	4	12	23	36	53
94	4	12	23	37	54
95	4	12	23	37	54
96	5	12	24	37	55
97	5	13	24	38	55
98	5	13	24	38	56
99	5	13	24	39	56
100	5	13	25	39	57
101	5	13	25	39	58
102	5	13	25	40	58
103	5	13	25	40	59
104	5	14	25	41	59
105	5	14	26	41	60
106	5	14	26	41	60
107	5	14	26	42	61
108	5	14	26	42	62
109	5	14	27	43	62
110	5	14	27	43	63
111	5	14	27	43	63
112	5	15	27	44	64
113	5	15	28	44	64
114	5	15	28	44	65
115	5	15	28	45	66
116	5	15	28	45	66
117	5	15	29	46	67
118	6	15	29	46	67
119	6	15	29	46	68
120	6	16	29	47	68
121	6	16	30	47	69
122	6	16	30	48	70
123	6	16	30	48	70
124	6	16	30	48	71
125	6	16	31	49	71
126	6	16	31	49	72
127	6	17	31	50	72
128	6	17	31	50	73
129	6	17	32	50	74
130	6	17	32	51	74
131	6	17	32	51	75
132	6	17	32	51	75
133	6	17	33	52	76
134	6	17	33	52	76
135	6	18	33	53	77
136	6	18	33	53	78
137	6	18	34	53	78
138	6	18	34	54	79
139	7	18	34	54	79
140	7	18	34	55	80
141	7	18	35	55	80
142	7	18	35	55	81
143	7	19	35	56	82
144	7	19	35	56	82
145	7	19	36	57	83
146	7	19	36	57	83
147	7	19	36	57	84
148	7	19	36	58	84
149	7	19	37	58	85
150	7	20	37	59	86
151	7	20	37	59	86
152	7	20	37	59	87
153	7	20	37	60	87
154	7	20	38	60	88
155	7	20	38	60	88
156	7	20	38	61	89
157	7	20	38	61	89
158	7	21	39	62	90
159	7	21	39	62	91
160	8	21	39	62	91
161	8	21	39	63	92
162	8	21	40	63	92
163	8	21	40	64	93
164	8	21	40	64	93
165	8	21	40	64	94
166	8	22	41	65	95
167	8	22	41	65	95
168	8	22	41	66	96
169	8	22	41	66	96
170	8	22	42	66	97
171	8	22	42	67	97
172	8	22	42	67	98
173	8	22	42	67	99
174	8	23	43	68	99
175	8	23	43	68	100
176	8	23	43	69	100
177	8	23	43	69	101
178	8	23	44	69	101
179	8	23	44	70	102
180	8	23	44	70	103
181	9	24	44	71	103
182	9	24	45	71	104
183	9	24	45	71	104
184	9	24	45	72	105
185	9	24	45	72	105
186	9	24	46	73	106
187	9	24	46	73	107
188	9	24	46	73	107
189	9	25	46	74	108
190	9	25	47	74	108
191	9	25	47	74	109
192	9	25	47	75	109
193	9	25	47	75	110
194	9	25	48	76	111
195	9	25	48	76	111
196	9	25	48	76	112
197	9	26	48	77	112
198	9	26	49	77	113
199	9	26	49	78	113
200	9	26	49	78	114
201	9	26	49	78	115
202	9	26	49	79	115
203	10	26	50	79	116
204	10	27	50	80	116
205	10	27	50	80	117
206	10	27	50	80	117
207	10	27	51	81	118
208	10	27	51	81	119
209	10	27	51	82	119
210	10	27	51	82	120
211	10	27	52	82	120
212	10	28	52	83	121
213	10	28	52	83	121
214	10	28	52	83	122
215	10	28	53	84	123
216	10	28	53	84	123
217	10	28	53	85	124
218	10	28	53	85	124
219	10	28	54	85	125
220	10	29	54	86	125
221	10	29	54	86	126
222	10	29	54	87	127
223	10	29	55	87	127
224	11	29	55	87	128
225	11	29	55	88	128
226	11	29	55	88	129
227	11	30	56	89	129
228	11	30	56	89	130
229	11	30	56	89	131
230	11	30	56	90	131
231	11	30	57	90	132
232	11	30	57	90	132
233	11	30	57	91	133
234	11	30	57	91	133
235	11	31	58	92	134
236	11	31	58	92	135
237	11	31	58	92	135
238	11	31	58	93	136
239	11	31	59	93	136
240	11	31	59	94	137
241	11	31	59	94	137
242	11	31	59	94	138
243	11	32	60	95	139
244	11	32	60	95	139
245	12	32	60	96	140
246	12	32	60	96	140
247	12	32	61	96	141
248	12	32	61	97	141
249	12	32	61	97	142
250	12	33	61	98	143
251	12	33	61	98	143
252	12	33	62	98	144
253	12	33	62	99	144
254	12	33	62	99	145
255	12	33	62	99	145
256	12	33	63	100	146
257	12	33	63	100	146
258	12	34	63	101	147
259	12	34	63	101	148
260	12	34	64	101	148